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The essential precept of weight reduction is simple: if you happen to devour fewer energy than you burn, you will shed some pounds. In apply although, this is not normally really easy or easy.
Alongside counting energy or consuming smaller parts, many individuals add train into the equation when making an attempt to shed some pounds to assist tip the stability. But analysis reveals that train could solely have modest results on weight reduction.
However earlier than you ditch your exercises, it is necessary to notice that train nonetheless performs a very necessary position in the case of well being—maybe particularly in preserving the kilos off after reaching your objective weight.
There are a number of processes that assist clarify why train does not at all times end in enormous quantities of weight reduction.
Train can stimulate urge for food, resulting in elevated meals consumption. Folks may subconsciously transfer much less all through the remainder of the day after doing a exercise, which suggests train could have much less impression on their total calorie deficit.
The physique additionally turns into extra environment friendly over time—burning fewer energy whereas doing the identical exercise. This course of, typically referred to as “metabolic adaptation,” displays the physique’s tendency to defend in opposition to weight reduction.
From an evolutionary perspective, conserving power during times of intense bodily exercise in all probability protected our ancestors from hunger. However in at present’s world, metabolic adaptation is certainly one of many components that may make weight reduction tough.
The significance of train
Though train will not be the primary driver of weight reduction, it appears it’d play a task in sustaining weight reduction.
In a examine of over 1,100 individuals, bodily exercise was proven to have little impact on the quantity of weight an individual initially misplaced. Nevertheless, doing greater ranges of exercise after losing a few pounds was strongly linked to sustaining the load loss.
It is value noting that train was additionally related to measurable well being enhancements—together with higher ldl cholesterol, decrease irritation, higher blood sugar management and insulin sensitivity, all of that are related to decrease danger of well being issues, similar to coronary heart illness and sort 2 diabetes.
These many well being advantages present simply how necessary it’s to train each whereas losing a few pounds and sustaining weight reduction.
Proof additionally means that combining train with weight reduction medication (similar to Saxenda), could assist individuals keep their weight reduction higher than utilizing the drug alone.
Why train works
It might appear complicated that train is not particularly efficient for losing a few pounds however may also help forestall regain. The explanations behind this paradox aren’t totally understood, however a number of mechanisms could supply a proof.
The primary has to do with our resting power expenditure (the quantity of energy our physique burns when doing nothing).
Once we shed some pounds, our resting power expenditure decreases by greater than you’ll anticipate for the quantity of weight misplaced. That is thought to contribute to weight regain. However train raises whole each day power expenditure, which may also help to partially offset this.
A second issue pertains to muscle mass.
Weight reduction normally leads to the lack of each fats and muscle. Shedding muscle lowers resting power expenditure, which might contribute to weight regain.
However train, particularly resistance coaching (similar to Pilates or lifting weights), may also help protect and even rebuild muscle mass. This may increase our metabolism, which can help in long-term weight upkeep.
Bodily exercise additionally helps our physique to take care of its means to burn fats. After losing a few pounds, the physique usually turns into much less environment friendly at utilizing fats for power.
However intense train can enhance fats burning and metabolic flexibility—the flexibility to change between burning carbohydrates and fats relying on what’s obtainable. This helps the physique proceed burning fats even when calorie consumption is low or weight is misplaced.
Train improves insulin sensitivity as effectively. This reduces the quantity of insulin required to control blood sugar. That is helpful as greater insulin ranges can promote fats storage and scale back fats breakdown.
Train has many oblique results on us that may help in weight upkeep. For example, train can enhance sleep, temper and scale back stress ranges. These all scale back ranges of the stress hormone cortisol, which may decrease the quantity of fats the physique shops.
Common exercise also can assist regulate urge for food and blood glucose, which can assist scale back cravings and restrict overeating.
It is necessary to acknowledge that everybody is totally different. This implies all of us reply otherwise to train when it comes to what number of energy we burn or whether or not a exercise makes us really feel hungrier later within the day.
Various kinds of exercises additionally confer their very own advantages in the case of well being and weight upkeep.
Cardio train (similar to brisk strolling, biking or operating) burns energy and, at greater intensities, may improve the physique’s means to burn fats for gas.
Resistance coaching, however, helps construct and protect muscle mass. This helps a better resting power expenditure, aiding long-term weight upkeep.
Train will not be probably the most highly effective instrument for losing a few pounds, but it surely may assist maintain hard-earned weight reduction. Maybe most significantly, it presents many bodily and psychological well being advantages that go far past the numbers on the dimensions.
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The train paradox: Why exercises aren’t nice for weight reduction however helpful for sustaining a wholesome physique weight (2025, October 20)
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