Three studies that will change your thoughts about diet and exercise, and you’ll love the third…
We all know that the best way to ward off unwanted weight is through diet and exercise. But, according to new research from Arizona State University, burning more calories than you eat may not result in changes on the scales.
It has always been assumed that if you exercise consistently, fat will melt off and muscle will form in its place. Exercise has health benefits in every way except weight loss, and this is because it can actually cause you to gain weight, instead of losing.
Researchers from Arizona State University analysed 81 overweight, sedentary women to find out how effective exercise is in regards to weight loss. The women walked three times per week for 30 minutes on the treadmill, for 12 weeks.
Shocking for all of us who intensely work up a sweat (and believe that sweat is our fat crying), the study found that while some women became fitter, many actually gained weight. The researchers discovered that working out did improve the participant’s fitness levels; however, extra exercise did not result in weight loss. 70 percent of the study participants gained weight during the study and most of that weight was from body fat.
More and more research, in both the UK and the US, is emerging to show that exercise has a negligible impact on weight loss. What about doing an aerobics class three times a week? Almost worthless as far as fitting into that little black dress is concerned.
The Mayo Clinic, a not-for-profit medical research establishment in the US, reports that, in general, studies “have demonstrated no or modest weight loss with exercise alone” and that “an exercise regimen… is unlikely to result in short-term weight loss beyond what is achieved with dietary change.”
It sounds quite unorthodox, if not downright flippant, and it’s a scientific discovery that most health professionals are, naturally, keen to downplay.
After all, exercise is still good for us. It’s just that, in defiance of decades of New Year resolutions, it’s unlikely to make us slim.
For 50 years we have been living with many fictitious beliefs about weight loss.
Now the truth is out. Read Olivia's story and the dramatic effect it had on her life.
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There’s another, more insidious, problem with pinning all your hopes for a holiday body on exercise.
In what has become a defining experiment at the University of Louisiana, led by Dr Timothy Church, hundreds of overweight women were put on exercise regimes for a six-month period. Some worked out for 72 minutes each week, some for 136 minutes, and some for 194. A fourth group kept to their normal daily routine with no additional exercise.
Against all the laws of natural justice, at the end of the study, there was no significant difference in weight loss between those who had exercised – some of them for several days a week – and those who hadn’t (Church doesn’t record whether he told the women who he’d had training for three and half hours a week, or whether he was wearing protective clothing when he did). Some of the women even gained weight.
Church identified the problem and called it “compensation”: those who exercised, cancelled out the calories they had burned by eating more, generally as a form of self-reward. The post-workout pastry to celebrate a job well done – or even a few pieces of fruit to satisfy their stimulated appetites – undid their good work. In some cases, they were less physically active in their daily life as well.
The good news is the latest scientific findings from the US suggest that an intense workout in the gym is less effective than gentle exercise, in terms of weight loss. Barry Braun, Associate Professor of Kinesiology at the University of Massachusetts, says that the evidence emerging from his research team shows that moderate exercise such as “low-intensity ambulation” (i.e. walking) may help to burn calories “without triggering a calorific compensation effect” – i.e. without making you reach for a snack the moment you’re done. In one experiment, Braun showed that simply standing up, instead of sitting, used up hundreds more calories a day without increasing appetite hormones in your blood.
What all this research shows is that, in reality, there is little or no connection to exercise and weight loss.
It’s fairly clear to us that the expectation that anybody who is overweight needs to exercise, is highly detrimental to the process of losing weight.
At the Surrey Institute of Clinical Hypnotherapy, we specifically advise our weight loss clients against increasing their exercise routine, especially in the early stages of our weight loss programme. We have our clients “defocus” on food, we give them a simple-to-follow and easy-to-implement eating plan and completely dismiss the notion of increasing exercise.
The result is a virtual guarantee of significant weight loss and while that is happening, we work with the client to create and reinforce more appropriate eating behaviours and help them to make far better decisions when it comes to food.
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Excellent, non-judgemental learning experience.
|Cathy on July 24, 2017 at 17:18:39|
|Hypnotherapy was very helpful in helping me think differently about issues relating to food|
|Tracey Spence on November 30, 2016 at 18:27:40|
|I have been struggling to lose weight since I hit my 40's, so decided to try hypnotherapy. I needed to lose approx 2 stone. After the first session of hypnotherapy I lost 9lbs in 2 weeks, I had another session and left a long gap before going back. Had a slight blip, but 3rd session got me back on track. Had 4th and last session last week. I have lost a stone and am still losing steadily. More than I have lost all year trying various diets. The hypnotherapy keeps you focused and pinpoints issues. I would recommend this for anyone struggling with their weight.|
Thanks for the help
|Michael Mcdonagh on November 29, 2016 at 12:25:20|
|Went there for help with weight loss and was successful, 1st class!|
I found hypnotherapy really helpful
|Karen Corfield on July 10, 2016 at 17:17:04|
|Hypnotherapy really helped me with my weight loss|
Came for weight loss and anxiety
|Fiona Fernando-burke on July 05, 2016 at 16:42:08|
|I will be honest and say I came initially for weight loss and maybe had high expectations as I thought this will be the answer finally to years of being obese. I thought it would be an easy answer but I do have to work with the plan for it to work. I am slightly disappointed that I haven't lost more than a stone in over 6 weeks but remain positive as I now know what to do. Paul is very understanding and patient and am happy seeing him. I am still seeing Paul for Anxiety as only had one session so far. Hopeful that this will help.|
Excellent therapy by outstanding therapists
|Ms Miller on July 19, 2017 at 19:28:02|
|I have been going to hypnotherapy at SICH on and off for a few months. This was after a recommendation from a friend. One therapist, Paul Howard, specialises in anxiety, for example, and after suffering with an anxiety related tremor, I was so happy when he stopped it using hypnosis. I had seen psychotherapist's, taken medication which only helped me so far. It never cured me. But, amazingly, Paul Howard stopped the tremor and gave me back my confidence. I am now even able to go on dates without the fear of spilling my drink all over the date! Drink...mmm. that was something I became too accustomed to and reliant upon after a hard day at work. I was putting on weight and once I started drinking I found it difficult to stop. But, Paul White is a problem behaviour specialist so SICH referred me to him. I have now been sober for 2 months and 2 days and I don't even fancy a drink anymore. I goto the pub and nightclubs more than I did as a drinker and can dance as much as my friends. I even had a week in Ibiza without having a drop. Its cheaper as I only drink water and I have since lost half a stone without even watching my diet. Another problem SICH treated me for was depression. I was diagnosed 20yrs ago and have been on and off medication and in and out of counselling. I completely value counselling but the 4 hypnotherapy sessions I had at SICH got me out of my bed and back to work after 4 weeks of severe depression. I have since (with my GP guidance) stopped taking my medication. I feel as if the hypnotherapy has changed my life. It's reached parts of me that the psychologist's have taken years to help me discover. I can whole heartedly recommend it to anyone. But, I wouldn't just trust anyone and was very lucky to be recommended to SICH by a friend. Thank you to both Paul's at SICH.|
Hypnosis for weightloss
|Glen Sinclair on November 01, 2016 at 21:32:07|
|I came for hypnotherapy to help manage my weight. The eating plan prescribed coupled with the hypnosis has been fantastic and easy to follow. I'm am now 2.the months in and already lost 2 stone. Thank you Paul for all your help!|
Easy weight loss
|Lin Mcgraw on October 12, 2016 at 10:08:32|
|So easy to follow. First time in years I have been able to loose weight.|