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Intense workouts can reduce spontaneous physical activity and slow down weight loss.
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Moderate and consistent exercise provides physical, mental and emotional benefits without excessive stress.
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A sustainable approach based on moderation and consistency is more effective for overall health.
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hen it comes to losing weight, the advice is often the same: eat better and exercise more. However, a recent study published in The Lancet suggests that intense exercise may not bring the desired results. In fact, it may even hinder weight loss. How is this possible? Researchers have found that not only do you not lose weight in some cases, but you may even find yourself gaining weight.
Why exercise doesn’t always help you lose weight
A study published in Medicine & Science in Sports & Exercise analyzed the effects of intense workouts on the body and revealed something unexpected. Participants who underwent intense exercise sessions experienced a drop in body temperature and a decrease in physical activities performed outside of training, like walking or taking the stairs.
Since “calorie burning” is often seen as the main objective, the lowered body temperature points to fewer calories burned. So, the phenomenon isn’t just about the workout itself but what happens afterward.
According to Dr. Takashi Matsui of Tsukuba University, co-author of the study, the body compensates for the heat generated during exercise by going into “energy-saving mode” afterward. This response reduces spontaneous physical activity, essentially canceling out the exercise’s potential slimming effects.
The biology behind post-workout weight gain
Dr. Matsui also found that this “energy-saving mode” involves an alteration in the circadian rhythm of cortisol, the body’s stress hormone. Overexertion can disrupt natural rhythms, leading the body to conserve energy instead of burning it.
While this adaptation originally evolved as a survival response—helping early humans conserve energy in difficult environments—it can hinder weight loss in today’s more sedentary, well-nourished lifestyles.
The intensity of your training may not be everything
There’s a common belief that intensity drives results: the harder we train, the better the results. While there’s some truth to this, it’s essential to balance expectations with biological reality. Matsui emphasizes that despite exercise’s physical and mental benefits, excessive intensity can lead to fatigue, potential weight gain, and a feeling of demotivation that makes long-term exercise less appealing.
A positive cycle—training to feel good and improve over time—can become a negative one if exhaustion, burnout, and lack of progress set in. Moreover, intense training increases the risk of injury and can weaken the immune system.
Neuroscientist Dr. Nicole Avena from the Mount Sinai School of Medicine points out that while exercise is undoubtedly healthy, it needs to be done in moderation to avoid issues like fatigue, eating problems, and injuries. The key is balance, avoiding an excessive strain on the body.
The benefits of moderate and consistent exercise
Dr. Avena suggests that at least 30 minutes of moderate physical activity per day can bring multiple benefits, including improved mood, increased energy, and better sleep. The goal should not be to exercise only for weight loss but to enjoy the broader health benefits of an active lifestyle.
Shifting perspective can help: instead of working out solely to shed pounds, focus on the physical, mental, and emotional gains. If weight loss happens, it’s a bonus. If not, that’s okay too. Exercise should be a pleasant, manageable part of life, not an exhausting ordeal that leads to burnout or resentment.
Little but often
Rather than relying on intense workouts and obsessing over weight loss, consider integrating more natural physical activity into your daily routine. View physical activity as more than just formal workouts—regular walking, biking, or practicing yoga can significantly improve health without adding undue physical or mental stress.
Matsui’s advice is to avoid triggering the body’s protective, calorie-saving response by keeping activities consistent but moderate. Ultimately, the benefits of exercise go beyond calorie-burning; it’s about achieving overall well-being. Working out should be fun and sustainable, not a grueling task.
(Via Salon)