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Here’s Your Running For Weight Loss 5K
Training Plan

Know how to knock out two big goals with one stone? Run your first 5K! Losing a few extra pounds and toeing the line at your first road race are two popular goals that can be accomplished together in the first few months of 2016. With a little discipline, and this training plan, you too can call yourself a 5Ker and show up on race day a little lighter.

Running tops the list as the best calorie-burning aerobic activity. It gives the most bang for your buck compared to other aerobic pursuits. You’ll also see your energy levels increase and your muscles become stronger and more defined. More energy and added muscle equates to a nice metabolism boost, even when you are sitting on your butt.
8-Week 5K Training Plan

This eight-week plan assumes you are comfortable walking at least 30 minutes at a stretch. A foundation of two or more weeks of consistent walking, prior to starting, is recommended.

The training plan builds your endurance in a run/walk fashion to ensure you’ll be able to cover the 3.1-mile distance on race day. If running longer stretches, like a full mile, scares you a bit, don’t worry!

The plan allows for as much walking as needed to let you personalize how you increase your endurance. So, lace up your kicks and set your sights on becoming a lean, mean 5K running machine.
*All run segments may be accomplished using a walk/run strategy.

Week 1
Monday: 1-mile W, 1-mile R*
Tuesday: Off or XT
Wednesday: 1-mile W, 1-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 2
Monday: 1-mile W, 1-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 3
Monday: 1/2-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 1 1/2-mile R
Saturday: 1/2-mile W, 2-mile R
Sunday: Off

Week 4
Monday: 1-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1 1/2-mile R
Saturday: 1-mile W, 2-mile R
Sunday: Off

Week 5
Monday: 1/2-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2-mile R
Saturday: 1/2-mile W, 2 1/2-mile R
Sunday: Off

Week 6
Monday: 1-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 2-mile R
Saturday: 3-mile R
Sunday: Off
Week 7
Monday: 1/2-mile W, 2 1/2-mile R*
Tuesday: Off or XT
Wednesday: 3-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2 1/2-mile R
Saturday: 3-mile R
Sunday: Off
Week 8
Monday: 3-mile R
Tuesday: Off or XT
Wednesday: 2-mile R
Thursday: Off
Friday: 1-mile R or off
Saturday: 5K RACE
Sunday: Wear your medal and t-shirt all day!

R (run): Run segments should feel relaxed. Try to maintain a fairly comfortable and sustainable pace. Breathing, while faster than when walking, shouldn’t be too labored. The right pace allows you to be able to hold a conversation with your running buddy.

Runs listed do not have to be completed as a nonstop run. You can slowly build your running endurance by using a run/walk strategy. Try this weekly strategy for the run segments if you can’t run non-stop.

Week 1: 1 min run + 2–4 min walk
Week 2: 2 min run + 2–4 min walk
Week 3: 3 min run + 1–3 min walk
Week 4: 4 min run + 1–3 min walk
Week 5: 6 min run + 1–2 min walk
Week 6: 8 min run + 1–2 min walk
Week 7: 10 min run + 1–2 min walk
Week 8: 10 min run + 1 min walk

W (walk): Any walk segments should be done at a brisk pace. Try to avoid slowing too much as calorie burn per hour diminishes with a more leisurely stroll.

Maintain a little spring in your step! The goal is to keep your heart rate up while giving your running muscles a break.
XT (cross-train): Two days a week, you have the option of adding a cross-training activity into the mix. Find a low- or non-impact activity to engage in for 30–60 minutes at an easy to moderate effort. Examples include walking, cycling, swimming or hopping on the elliptical.

This is also a good day to think about strength and flexibility. Consider incorporating yoga, Pilates or a barreclass.

Off: One day a week should be taken off to rest. As your body recovers from the week’s activities, it rebuilds stronger, to be ready for the next challenges. One day a week is a must, but you should add in additional rest days as needed. Listen to your body so you know when you should push and when you should recover.

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Adding This To Your Meals Could Help You Lose Weight

You may have heard that capsaicin (the stuff that makes chili peppers spicy) has the power to boost your metabolism. But did you know that for runners its effect may be enhanced?
According to a study from scientists in South Korea, runners who ate a red pepper–laced breakfast experienced a higher level of carbohydrate oxidation during exercise—aka they burned more calories while working out.
If weight loss is your goal, adding some fire to your meals might be worth a try—just make sure that you leave plenty of time to digest pre-run!

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Exercise alone is almost useless for weight loss

The benefits of exercise are real. And stories about people who have lost a tremendous amount of weight by hitting the treadmill abound. But the bulk of the evidence tells a less impressive story.

Consider this review of exercise intervention studies, published in 2001: It found that after 20 weeks, weight loss was less than expected, and that “the amount of exercise energy expenditure had no correlation with weight loss in these longer studies.”

To explore the effects of more exercise on weight, researchers have followed everybody from people training for marathons to sedentary young twins, and post-menopausal overweight and obese women who ramp up their physical activity through running, cycling, or personal training sessions.

Most people in these studies typically only lost a few pounds at best, even under highly controlled scenarios where their diets were kept constant.

Other meta-analyses, which looked at a bunch of exercise studies, have come to similarly lackluster conclusions about exercise for losing weight. This Cochrane Review of all the best-available evidence on exercise for weight loss found that physical activity alone led to only modest reductions. Ditto for another review published in 1999.

University of Alabama obesity researcher David Allison sums up the research this way: Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.

We’ve long thought of weight loss in simple “calories in, calories out” terms. In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss: A pound of human fat represents about 3,500 calories; therefore cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.
Today, researchers view this rule as overly simplistic.

They now think of human energy balance as “a dynamic and adaptable system,” as one study describes. When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up, and in turn, your body weight.

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16 Must-Follow Meal-Prep Tips For Weight Loss

Since losing weight is so much about what you eat, not how much you exercise, planning out your week’s meals and snacks is absolutely essential to your success. Unfortunately, we’re not talking about making an enormous batch of mac and cheese. If you’re looking to slim down and eat healthier, certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shares these tips for Sunday meal planning.

• Plan out every meal and snack so there’s no wiggle room: Make sure each meal includes protein, carbs, fiber, and healthy fats, and all snacks should have at least two of these:
protein, fiber, and healthy fats. When you’re first starting out, doing the exact same food for each meal and snack might be the easiest.

• Eat veggies for at least two meals and one snack per day: Snack on ants on a log or red pepper strips with hummus using this hack. And don’t limit your veggie intake to just lunch and dinner. Add spinach and broccoli to your breakfast smoothie freezer packs or mash beans in your mason jars of overnight oats.

• Plan for times you know are difficult for you: If you know you’re famished right before making dinner, wash five apples so you can bring one each day to nosh on around 4 p.m.

• Plan for cravings: Don’t ignore cravings for sweet, salty, or crunchy foods. Plan out healthy, low-cal ways to satisfy them such as making a batch of chocolate peanut butter protein balls to keep in the freezer for after dinner.

• Have one large salad per day: Mason jar salads for lunch make this easy since they keep well for five days in the fridge. Or if you prefer eating your salad for dinner, Leslie recommends washing twice the amount of lettuce or kale so you get two nights’ worth, and “wrap it in paper towels to keep it fresh.”

• Have cut-up veggies on hand: Use them for roasting, steaming, or sauteing, for soups, or for snacking. I usually prep five different varieties to use for my dinner, including cauliflower, broccoli, sweet potatoes, squash, and green beans.

• Roast a pan of mixed veggies: Leslie says this is great to have on hand throughout the week to “add to salads, quinoa, eggs, or have as sides for meals.”

• Freeze things in muffin tins: Options like mini turkey meatloaves, sausage egg muffins, or steel-cut oatmeal that only need a quick warming are great to have when you’re short on time.

• Overnight oats: Make all five of your overnight oats at once. Then, before you go to bed, grab a jar and add a little maple syrup and milk.

• Beans and whole grains: Make a big batch of beans in the crockpot and cook up one or two cups of dry brown rice, quinoa, millet, or barley. Freeze in one-cup servings to grab for meals later.

• Crockpot love: For colder days, cook up a big batch of crockpot oatmeal or slow-cooker chickpea curry. Store in one- or two-cup glass containers to use for a week’s worth of breakfast or lunch.

• Chop once: If you’re making dinner Sunday night using ingredients you use for a few of your typical dinners, cut up a bunch at once to store in the fridge. Cut-up onions, red peppers, celery, and carrots will stay fresh all week.

• Extra chicken: Make twice as much so you can use it for your Sunday meal, and “make tacos, soups, or add to salad the next day for a quick dinner.”

• Hard-boiled eggs: Leslie tells clients to “cook up one dozen hard-boiled eggs for snacks, salads, or breakfast on the go.” They’ll keep for up to five days.

• Plan one meal to indulge: This will prevent you from feeling deprived and can be just the thing you need to feel good about eating healthy the rest of the week.

• Take your time: Planning, shopping, and prepping can take three hours or more, so don’t rush! Carve out a few hours on Sunday to peruse Pinterest for new recipe ideas, hit the store, and be home to chop and cook. It may seem like a ton of time to devote all at once, but it’ll make a huge difference in not feeling stressed all week long.

Most importantly, you’re more likely to stay on the healthy path once you have that intention set on Sunday night.

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Sonakshi Sinha Opens Up About Her Weight Loss Transformation…
..and has some advice for everyone.

Scrolling through the recent Instagram posts of Sonakshi Sinha, the actor looks to be leaner than ever before…isn’t it?!

In a recent interview to Bombay Times, Sonakshi revealed her secret, “I just stopped eating junk… When I started shooting for Noor, I stopped working out because of the hectic schedule. So, I decided to approach food in a different way.

I do gorge on my mom’s delicious food, but when it starts showing on the body, I stop.”
And what she has to say about the body shamers? “I block negative energy, I don’t assign importance to irrelevant opinions. I was bullied in school for being an overweight teenager, but

I remained proud of who I was. When I entered the industry, I came down to 60 kilos from 90 because it’s a visual medium and looks do matter. Regardless of my weight, my debut film Dabangg was a huge hit. So, who is anyone to tell me how I should be?” opined the actor.
Sonakshi definitely has some kick-ass advice for everyone battling with body shaming. You go, girl!

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20-Year Old Reveals Amazing Weight Loss Transformation After Giving Up Chicken Nuggets

Every looked at your mum’s body and thought, ‘I want to look like that?’ Being a 24-year-old man, it’s never crossed my mind, but the same can’t be said for 20-year-old Bradley McManus. When his mum Angela, 48, lost a stone and a half after ditching chicken nuggets and hitting the gym, the then 18-year-old Bradley decided to follow suit.

Taking a leaf out of his mum’s book, Bradley managed to drop a stone and a half after he transformed his diet and started working out. Previously weighing in at 13 stone, the Newcastle teenager is now the proud owner of a svelte figure and a six-pack most men would kill for (myself included).

Angela used to be the sort of parent who supplied her family a steady stream of dirty ready meals and fast food, but after becoming insecure about her bulging waistline, she decided to make a change.

She said: “A few years ago, I’d pick up whatever processed junk was cheap in the supermarket.
“My sons lived off chicken nuggets and chips and a standard meal for me was something like a frozen chicken kiev.
“I did what I thought would be cheapest and easiest without considering other options.
“The biggest trigger for me was when I went snowboarding with my family and my son and I couldn’t enjoy the experience because we were so out of puff.
“It spoiled the holiday and left me feeling terrible.
“The nearer I got to 50, the more pressing the change felt.

“Since adapting my diet, I feel so much better and my bank balance is looking healthier, too.”
Like most people who feel bad about their body, the change came after a particularly indulgent Christmas back in 2013. Signing up with a personal trainer, Angela also discovered online health retailer MuscleFood.com and started buying fresh meat and vegetables rather than her usual processed food. She admits it was a “huge struggle” at first, but now she’s feeling better than ever.

“It was once I overhauled my diet that my life really turned around.

“The offering of similar products to my old diet made it an easy enough change to make, as I wasn’t stuck cooking different meals for my sons.

“I swapped our breaded chicken for Dragonfire Chicken and Hache Steaks and replaced my usual snack of crisps with celery sticks and almond butter.

“Gone are the days of skipping breakfast, now I stock up on spinach and poached eggs to give myself the healthiest start to the day.”

Before she got on the healthy train Angela had an unhealthy 33.3 per cent body fat; now though she’s managed to drop that to 22.3 per cent – and she looks so much better for it. Seeing his mum make such a positive change, Bradley picked up the baton and decided to get in shape too.

Angela explained: “Bradley had been chubby since school, avoiding exercise except for football and eating starchy school dinners.
“Once I saw the changes in my life, I encouraged him to give a personal trainer a go and eat healthily.

“He’s seen a huge change in his life and the two of us support each other, not allowing ourselves to make the excuses that stopped us from good health previously.

“It feels so great to have improved my son’s life as well as my own. A few years ago, I could only imagine feeling and looking the way that I do now, so it’s fantastic to achieve what I have.” However, let’s hope Bradley doesn’t get too carried away like this fellow bodybuilder does…

Looking Bradley and Angela now, it really is an excellent advert for healthy eating and a good exercise regime. Sadly though I love chicken nuggets so I’m going to stay chubby forever. Willpower of a snail right here.

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Exercise alone is almost useless for weight loss

The benefits of exercise are real. And stories about people who have lost a tremendous amount of weight by hitting the treadmill abound. But the bulk of the evidence tells a less impressive story.

Consider this review of exercise intervention studies, published in 2001: It found that after 20 weeks, weight loss was less than expected, and that “the amount of exercise energy expenditure had no correlation with weight loss in these longer studies.”

To explore the effects of more exercise on weight, researchers have followed everybody from people training for marathons to sedentary young twins, and post-menopausal overweight and obese women who ramp up their physical activity through running, cycling, or personal training sessions.

Most people in these studies typically only lost a few pounds at best, even under highly controlled scenarios where their diets were kept constant.

Other meta-analyses, which looked at a bunch of exercise studies, have come to similarly lackluster conclusions about exercise for losing weight. This Cochrane Review of all the best-available evidence on exercise for weight loss found that physical activity alone led to only modest reductions. Ditto for another review published in 1999.

University of Alabama obesity researcher David Allison sums up the research this way: Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.

We’ve long thought of weight loss in simple “calories in, calories out” terms. In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss: A pound of human fat represents about 3,500 calories; therefore cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.
Today, researchers view this rule as overly simplistic.

They now think of human energy balance as “a dynamic and adaptable system,” as one study describes. When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up, and in turn, your body weight.

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10 Running Goals More Fulfilling Than Losing The Last 10 Pounds

When it comes to our weight, most women have heard, thought or used the dreaded phrase, “the last 10 pounds.” It usually refers to some arbitrary amount of weight that is keeping a woman from what she considers her ideal weight.

And while some women may truly have a certain amount of weight to lose for medical or health reasons, many run because they are plagued by those “last ten pounds” that they think would finally make them happy.

Truthfully, weight loss might bring temporary gratification, but it’s a slippery slope into feeling like you need to lose just five more pounds…or one more inch off your waist…or to fit into the next size down in your jeans.

The point is, running strictly for weight loss can be a never-ending, miserable experience, and running just because you think it might make you a certain size will suck the pleasure right out of it and eventually lead you to give up altogether. So while there’s certainly no shame in using running as a tool to reach or maintain a healthy weight, there are many more goals you can set that will bring you long-term satisfaction and real happiness.
Here are 10 goals that are more fulfilling than the last 10 pounds:

Running for strength
Instead of running to become a certain size, try shifting your focus to changing your body in a different, more positive way. Running can strengthen and tone you in ways other exercise can’t (any first-time runner will tell you they felt muscles they never knew they had). Making strength your goal will expand your workouts by incorporating hills and sprints and will make you feel incredibly proud of what your body can do.
Running for the “dream” goal

Most runners probably have a secret goal they dream of reaching one day. Maybe it’s running Boston, or a 50K, or a race in every state, or even trying a triathlon. Big goals like that can seem out of reach, and it’s easy to put them aside to focus on the same old local 10K every month that you know you can accomplish. But saying your dream goal out loud and making a plan to get there will add new fuel to your work outs and bring a different level of passion to your running. And when you eventually cross that dream finish line—and you will—how many pounds you lost along the way will be the last thing on your mind.

Running non-stop
When you first start running, you may find yourself having to alternate intervals of jogging and walking while you build up endurance. Setting the goal to run a full mile without stopping is so important for newbies; it will push you over the hump of wanting to give up early on, and the feeling of accomplishing this feat is one you’ll remember long into your running career.

Running for pure enjoyment
Sometimes running can become so engrained in our daily routines, we work out on autopilot just to check it off the to-do list. Learning to set aside one run per week to ditch whatever mileage or training plan you had scheduled for that day and just run wherever, as far or fast (or slow) as you want is a great way to center yourself and reconnect to running.

Running for charity
If you’ve run races before but never tried one benefitting a charity before, this is an all-around fantastic goal to set for yourself. Not only will you reap the physical benefits of training, you’ll help to raise money for a worthy cause you care about, which will make you feel pretty amazing on the inside, too.

Running a PR
Setting a goal to break your personal record is a fantastic way to stay motivated during training. Even more important, it will keep your mental game sharp, which can sometimes be the hardest part of running; having a specific number in your head will give you something to focus on during the more difficult workouts.

Running regularly
In our crazy-busy lives, it can be hard to make running a regular priority. Sometimes running happens five days a week, while other times workouts fall by the wayside and happen sporadically at best.

Try committing to a month of regular running; maybe that means three miles a day Monday-Friday, or maybe you challenge yourself to running any distance you want as long as you do it every single day that month. Whatever you choose, the experiment will likely become routine and make running a permanently regular part of your life.

Running to inspire
Once people know you’re a runner, it’s likely that non-runners will sometimes ask you for tips on getting started. While you can certainly pass along some training advice, offering to go for a run with a beginner can be extremely rewarding. It’s fun to go back to the basics and reflect on how far you’ve come, and passing along your passion for running during an easy couple miles with a new runner will feel way better than doing them by yourself.
Running with a buddy
Even if you prefer to run alone, it’s worth finding a fellow runner to work out with at least once. Not only can it be a pleasant change to have someone to chat and pass the time with, but you can learn a lot from another runner—a different way to pace yourself, a new trail, or even just a great website for discount running apparel.
Running a race
It may seem obvious, but whether it’s your first or your fiftieth, having a race on your schedule is always a solid goal to have. Nothing will keep you as motivated or accountable, and there’s nothing quite like the thrill of finishing a race and knowing your weeks or months of training were totally worth it.

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20-Year Old Reveals Amazing Weight Loss Transformation After Giving Up Chicken Nuggets

Every looked at your mum’s body and thought, ‘I want to look like that?’ Being a 24-year-old man, it’s never crossed my mind, but the same can’t be said for 20-year-old Bradley McManus. When his mum Angela, 48, lost a stone and a half after ditching chicken nuggets and hitting the gym, the then 18-year-old Bradley decided to follow suit.

Taking a leaf out of his mum’s book, Bradley managed to drop a stone and a half after he transformed his diet and started working out. Previously weighing in at 13 stone, the Newcastle teenager is now the proud owner of a svelte figure and a six-pack most men would kill for (myself included).

Angela used to be the sort of parent who supplied her family a steady stream of dirty ready meals and fast food, but after becoming insecure about her bulging waistline, she decided to make a change.

She said: “A few years ago, I’d pick up whatever processed junk was cheap in the supermarket.
“My sons lived off chicken nuggets and chips and a standard meal for me was something like a frozen chicken kiev.
“I did what I thought would be cheapest and easiest without considering other options.
“The biggest trigger for me was when I went snowboarding with my family and my son and I couldn’t enjoy the experience because we were so out of puff.
“It spoiled the holiday and left me feeling terrible.
“The nearer I got to 50, the more pressing the change felt.

“Since adapting my diet, I feel so much better and my bank balance is looking healthier, too.”
Like most people who feel bad about their body, the change came after a particularly indulgent Christmas back in 2013. Signing up with a personal trainer, Angela also discovered online health retailer MuscleFood.com and started buying fresh meat and vegetables rather than her usual processed food. She admits it was a “huge struggle” at first, but now she’s feeling better than ever.

“It was once I overhauled my diet that my life really turned around.

“The offering of similar products to my old diet made it an easy enough change to make, as I wasn’t stuck cooking different meals for my sons.

“I swapped our breaded chicken for Dragonfire Chicken and Hache Steaks and replaced my usual snack of crisps with celery sticks and almond butter.

“Gone are the days of skipping breakfast, now I stock up on spinach and poached eggs to give myself the healthiest start to the day.”

Before she got on the healthy train Angela had an unhealthy 33.3 per cent body fat; now though she’s managed to drop that to 22.3 per cent – and she looks so much better for it. Seeing his mum make such a positive change, Bradley picked up the baton and decided to get in shape too.

Angela explained: “Bradley had been chubby since school, avoiding exercise except for football and eating starchy school dinners.
“Once I saw the changes in my life, I encouraged him to give a personal trainer a go and eat healthily.

“He’s seen a huge change in his life and the two of us support each other, not allowing ourselves to make the excuses that stopped us from good health previously.

“It feels so great to have improved my son’s life as well as my own. A few years ago, I could only imagine feeling and looking the way that I do now, so it’s fantastic to achieve what I have.” However, let’s hope Bradley doesn’t get too carried away like this fellow bodybuilder does…

Looking Bradley and Angela now, it really is an excellent advert for healthy eating and a good exercise regime. Sadly though I love chicken nuggets so I’m going to stay chubby forever. Willpower of a snail right here.

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Exercise alone is almost useless for weight loss

The benefits of exercise are real. And stories about people who have lost a tremendous amount of weight by hitting the treadmill abound. But the bulk of the evidence tells a less impressive story.

Consider this review of exercise intervention studies, published in 2001: It found that after 20 weeks, weight loss was less than expected, and that “the amount of exercise energy expenditure had no correlation with weight loss in these longer studies.”

To explore the effects of more exercise on weight, researchers have followed everybody from people training for marathons to sedentary young twins, and post-menopausal overweight and obese women who ramp up their physical activity through running, cycling, or personal training sessions.

Most people in these studies typically only lost a few pounds at best, even under highly controlled scenarios where their diets were kept constant.

Other meta-analyses, which looked at a bunch of exercise studies, have come to similarly lackluster conclusions about exercise for losing weight. This Cochrane Review of all the best-available evidence on exercise for weight loss found that physical activity alone led to only modest reductions. Ditto for another review published in 1999.

University of Alabama obesity researcher David Allison sums up the research this way: Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.

We’ve long thought of weight loss in simple “calories in, calories out” terms. In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss: A pound of human fat represents about 3,500 calories; therefore cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.
Today, researchers view this rule as overly simplistic.

They now think of human energy balance as “a dynamic and adaptable system,” as one study describes. When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up, and in turn, your body weight.

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