I Didnt Go the Gym Again Jar
I go to the gym every day. Why can't I lose weight?
Penulis
-
Professor of Health Sciences, University of South Australia
Pengungkapan
Tim Olds receives or has received funding from the ARC, NHMRC, Public Health Agency of Canada, NZ Health Research Quango, Across Blue, Coca-Cola Corporation, SA Health, Republic Department of Health and Ageing, Australian Defence force Force, Physiotherapy Research Foundation, National Stroke Foundation, Australian Grocery Council, Channel seven Children's Research Foundation, Healthways, Defence Science and Engineering Organisation, SPARC NZ, Australian Sports Commission, SA Office for Sport and Recreation, ands the Fiscal Markets for Children.
Mitra
University of South Australia memberikan dana sebagai anggota The Conversation AU.
Lihat semua mitra
Alih bahasa
- Bahasa Indonesia
- English
Liz is a typical 50-something woman, fit, 70 kg, 30% trunk fat. She goes to the gym every solar day, and runs for 35 minutes on the treadmill at 10km/h. But, as she tells me rather oftentimes, she can't lose weight. And then what's going on hither: is it Liz, or is information technology the universe conspiring against her?
How do y'all actually 'lose weight'?
Let'south commencement by considering the torso as a store of energy. The body tin can be divided into two components. Ane is fat mass, and the rest of the body is called fatty-complimentary mass. Information technology's by and large water, only in that location'due south also bone and muscle protein. Fat contains much more energy (and thus requires more energy to burn).
Like most of the adult population, Liz wants to lose weight. To practise this, she has to go into energy arrears: energy out must be greater than energy in. The amount of weight she loses will depend on whether she is losing fat or fatty-free mass.
Information technology takes a much bigger energy deficit to lose a kilogram of fatty than a kilogram of fatty-gratis mass. We also demand a bigger energy deficit per kilogram of weight loss if we are fatter to start with.
Baca juga: When we lose weight, where does it become?
For most people, it takes an energy deficit of most 27-32 kJ to lose a gram of trunk weight. If Liz runs for 35 minutes at 10km/h on the treadmill, she has a deficit of nigh 1500kJ, so she will accept lost only 50g in a session. If she does this five times a week for a twelvemonth, yet, she will lose over 12 kg.
Except, of course, she doesn't. Later on a year she's yet stuck on lxx kg. Why?
Eating more to compensate for do?
The first possibility is that Liz is eating more to compensate for the extra exercise. Her 35 minutes of treadmill running volition exist entirely undone by a glass and a half of merlot that evening.
There is some evidence people use nutrient to reward themselves for exercising. A recent analysis suggested women may be particularly prone to fuel upwards afterward practice. And so Liz may exist unconsciously munching or drinking away that energy deficit.
Beingness less active elsewhere?
A second possibility is that Liz compensates for going to the gym by beingness less physically active elsewhere. She may flop down in front of the Television rather than busying herself with chores. She may even fidget less.
This theory is known as the "activitystat" hypothesis: the idea that we accept a setpoint for energy expenditure like the setpoint on a thermostat. If we increment physical activeness in one domain, then there is an automatic compensation in another.
Baca juga: Four common myths about exercise and weight loss
So is Liz undoing all the good work at the gym by couch-potatoing her way through the balance of the twenty-four hour period? We tested this rather depressing theory. Readers will exist pleased to know we establish no testify for the activitystat when sedentary adults started an exercise program. They only cranked upward the do, drawing time from sleep and Tv set.
A reduction in your resting metabolic charge per unit?
Ane of the unfortunate side effects of losing weight is resting metabolic rate — the rate at which you utilize energy when you're sitting doing zero — starts to fall (meaning you burn down less energy).
A recent report of contestants on The Biggest Loser constitute their resting metabolic rate was depressed six years later having lost and regained most of the weight.
So Liz could, in principle, be exercising and not have inverse her diet or her activeness pattern, and yet still non be losing weight because of her lower resting metabolic rate. However, when weight is lost by exercising (as opposed to nutrition), resting metabolic rate is generally maintained.
Peradventure y'all're gaining musculus
A sunnier prospect may exist that while she has not lost weight, she has lost torso fat, and that body fat has been replaced by fatty-gratuitous mass. A kilogram of fat occupies more than space (near 1.1 litres) than a kilogram of fat-complimentary mass (about 0.9 litres), so Liz would non only be leaner, merely smaller.
We tin can calculate that if fat mass is entirely replaced by fat-complimentary mass, after 12 weeks Liz volition take lost 2.6 kg of body fat, and gained 2.half dozen kg of fat-complimentary mass.
This sounds good, only does it really work similar this? A reasonable rule of pollex is that about 75% of the weight you lose will be fat, and the rest fatty-free mass. Merely things may go improve if weight grooming is involved.
Baca juga: Eight nutrition myths – busted!
I analysis of previous studies found strength training (using weights or your own torso weight) increased fat-free mass by nigh two kg in overweight men and about 1 kg in women, even though weight remained unchanged.
A good test of whether you're swapping fat mass for fatty-free mass is just to measure your waist girth. If it'southward getting smaller while your weight is stable, then y'all're probably losing fat and gaining fat-free mass.
And so what's happening with Liz?
Is information technology gluttony or sloth, or is she losing fat and replacing it with fat-free mass? Liz likes this concluding possibility, but I don't know. She certainly looks more than toned, but the bottle of merlot is emptier than I thought.
Pembaca kami
Jumlah pembaca The Conversation sebanyak eighteen juta pengguna setiap bulan, dan melalui Creative Commons republikasi menjangkau 42 juta pembaca.
Mau menulis?
Tulis artikel dan bergabung dengan komunitas akademisi dan peneliti yang terus tumbuh dengan lebih dari 143.400 dari iv.327 lembaga.
Daftar sekarang
hudsonstolven1993.blogspot.com
Source: https://theconversation.com/i-go-to-the-gym-every-day-why-cant-i-lose-weight-94206
0 Response to "I Didnt Go the Gym Again Jar"
Post a Comment