Khaberni - Many believe that exercise is the fastest way to lose weight, however, a sports medicine specialist confirms that this idea is exaggerated, stressing that exercises offer great health benefits but rarely lead to significant weight loss.
American doctor Jordan Metzl in an article in The Washington Post states that regular exercise does not usually result in a significant change in the number on the scale, although it reduces the risk of heart disease, improves blood sugar, strengthens bones, maintains mental functions, and lowers the risk of depression, cancer, and premature 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 it burns in other functions.
In a random trial in 2024 on overweight adults, physical fitness and metabolic indicators improved among participants who exercised without changing their diet, but the weight loss was limited.
With aging, weight loss becomes harder due to a slower metabolism and loss of muscle mass, which requires longer or more intense activities to achieve a significant caloric deficit, something that may be unrealistic for many people.
Improving Health, Not Just the Scale
The article highlights that exercise excels in improving metabolic health and reducing visceral fat associated with heart disease and type 2 diabetes, even when weight does not change.
Recent research indicates 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 individuals who are physically fit generally live longer than others, regardless of body weight.
Weight Loss Drugs and the Risks of Muscle Loss
In the context of the prevalence of weight loss drugs such as GLP-1 treatments, Metzl warns that rapid weight loss may lead to muscle mass loss, which is essential for movement, sugar control, and healthy longevity.
He adds that a physically active person with a slight increase in weight is often healthier than a thin person who is inactive, as physical activity boosts bone strength and muscles and protects against diseases.
Redefining the Concept of Health
The doctor calls for focusing on movement and muscle building instead of just focusing on the number on the scale, such as walking, lifting weights, climbing stairs, and incorporating activity into daily life.
He concludes that society has linked thinness with health for decades, but the time has come to change this notion, as regular movement always improves health even if it does not change the weight.
Exercise is not a magic solution for slimming down.. A doctor reveals the scientific truth • • Movement creates health, not thinness.. A new debate around the concept of fitness • Weight loss drugs change the equation.. But muscles are at risk • Between the scale and health: Why it's time to rethink the concept of ideal weight
