Obesity: Weight loss through exercise is overestimated

 


Losing weight just through exercise is difficult. Because untrained people have to invest a lot of time to burn enough calories


Whether walking, jogging, swimming or the fitness studio: The desire - or the need - to lose weight is a reason to exercise for many. You start training motivated, but after a few weeks you find frustration that nothing is happening on the scales. Why not? Theoretically, the weight should drop, because the body burns more calories during exercise, plus the afterburn effects and the increased basal metabolic rate due to regular training.


"These effects are there, but they are vastly overestimated," says ecotrophology Dr. Claudia Osterkamp-Baerens. She has been working as a nutritionist at the Bavarian Olympic Training Center in Munich for many years and runs a practice specializing in sports nutrition like Apple Cider Viniger in Ottobrunn. In your experience, the energy expenditure through exercise is usually less than hoped. And that is all that matters when losing weight: "Regardless of which sport you do in which intensity - the only decisive factor for success on the scales is the calorie consumption", says the expert at the Yakult seminar "Lose weight with sport - effects, limits and tips '' in Bonn.


The calorie consumption is only significant if you are willing to invest a lot of time in exercise. Specifically, the authors of the Position Statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ASCM) put it: Only after 250 minutes of moderate training per week does the pointer on the scales tend to move downwards. On the other hand, those who exercise less than 200 minutes a week cannot expect any effects on their weight. In order to prevent weight gain again, at least 300 minutes of exercise per week are necessary.

 


The world Obesity Society recommends an energy deficit of 500 kcal per day for weight loss (3 ). To achieve this, extrapolated to the week, for example, 9–12 hours of walking, 8–11 hours of combined gymnastics and strength training in the gym or 14–19 hours of Pilates are required. With more intensive loads, the time required decreases. For example, if you jog slowly, you can achieve 500 kcal in 7–9 hours, and if you run at a marathon pace for around 3:46 hours, even in 4–5 hours per week.

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