Khaberni - Many believe that exercising is the fastest way to lose weight, but a sports medicine specialist confirms that this idea is exaggerated, emphasizing that exercises provide significant health benefits but rarely lead to significant weight loss.
American doctor Jordan Metzl states in an article in the Washington Post that regular exercise typically does not lead to a significant change in the number on the scale, even though it reduces the risk of heart diseases, improves blood sugar, strengthens bones, maintains mental function, and reduces the risks of depression, cancer, and early death.
Metzl points out that large studies show that exercise alone usually leads to limited weight loss, often just a few kilograms over six months, because the body compensates for physical activity by increasing appetite or decreasing the calories burned in other functions.
In a randomized trial in 2024 on overweight adults, physical fitness and metabolic markers improved among participants who exercised without changing their diet, but weight loss was limited.
As one ages, losing weight becomes more difficult due to a slower metabolism and loss of muscle mass, requiring longer or more intense activity to achieve significant caloric deficits, which may be unrealistic for many people.
Improving health not the scale
The article clarifies that exercises excel at improving metabolic health and reducing visceral fat associated with heart disease and type 2 diabetes, even when weight does not change.
Recent research suggests that short periods of daily movement, known as "exercise snacks," can significantly reduce disease risks even with small doses of physical activity.
The doctor confirms that people with good physical fitness live longer than others, regardless of body weight.
Weight loss medications and muscle loss risks
With the spread of weight loss medications like GLP-1 treatments, Metzl warns that rapid weight loss may lead to muscle mass loss, an essential element for movement, glucose control, and healthy longevity.
He adds that a physically active person with a slight weight increase is often healthier than a thin but inactive person, as physical activity boosts bone and muscle strength and protects against diseases.
Re-defining health
The doctor encourages focusing on movement and building muscle rather than just focusing on the number on the scale, like walking, weightlifting, climbing stairs, and incorporating activity into daily life.
He concludes that society has associated leanness with health for decades, but the time has come to change this concept, as regular movement always improves health even if it does not change weight.
Sports are not a magic solution for slimming... Doctor reveals the scientific truth • • Movement creates health not leanness... New debate on the concept of fitness • Weight loss medications change the equation... But muscles are at risk • Between the scale and health: Why it is necessary to rethink the concept of ideal weight
