Have you ever been faced with the problem of exercising but still end up gaining more weight? You feel like you are eating healthy and training like a demon. You’re walking the walk, so what is going on here?
Surely you should be losing weight at breakneck speeds?
Are you that one example that finally defies the laws of thermodynamics?
Sometimes there is logic that increasing exercise will result in weight loss. However, with all of those calories being utilised in training comes a more relaxed approach to your nutrition. Both of these elements play a vital part in success towards your goals.
So what could be going on?
Increased Hunger
Increasing the size of your calorie deficit can also increase your feelings of hunger. Leptin, which regulates feelings of fullness, can decrease when dieting. Ghrelin, the hormone that tells you you’re hungry, can increase. Exercising more and creating a more significant calorie deficit, feelings of hunger could get to the point where they feel uncontrollable. There is a temptation to eat more, and that can make a diet a little more challenging.
Increased Food Intake
When we increase our activity, we may want to satisfy hunger, control cravings, or feel we have "earned it" when it comes to food. As a result, we may see an increase in food.
And when you do, there's a high chance you'll overeat. So if you're exercising to lose body fat but still gaining weight, it could be because you're overeating.
Decreased NEAT
Going all out in the gym but then barely moving for the rest of the day? You could be doing you and your goals a disservice. If you spend hours on the spin bike or treadmill, you may find yourself less likely to move as much over the day. Your body likes balance! It doesn’t like moving away from the balance, and when it does, it will try to down-regulate other areas to compensate for it. So in a weird roundabout way, in some people, you move less by moving more. Remember, there are 168 hours in a week. On average, 112 of those hours are awake. Even if you train seven days per week for 1 hour - this is only about 6% of your week. Ask yourself how active are you actually over the other 94% of those waking hours.
Exercise alone without a focus on nutrition can be a poor approach for weight loss. You might be killing it in the gym but not seeing any results. Also, remember, excessive exercise may trigger compensatory behaviours that affect your adherence to a calorie deficit.
This doesn't mean exercise is terrible or doesn't support weight loss or improve health, far from it. However, on its own, it might not deliver the desired results. So, instead of pounding the treadmill for hours and getting frustrated, perhaps take a different approach.
Micheál Penston is the Head Coach at FM Fitness and Nutrition based in Westport, Co. Mayo. They specialise in helping busy men and women create the healthiest versions of themselves by educating and empowering all areas of their lifestyle, nutrition, recovery, and behaviours. You can grab a FREE copy of the 5 Stage Health and Fitness Kickstarter or find out more about their online and in-person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition
