Introduction.
I started walking but I'm not losing weight
I'm going to the gym, but my weight isn't changing.
These kinds of worries are very common.
Exercise is very important for health, butJust because you start exercising doesn't necessarily mean you'll lose weight immediately. In reality, the weight loss effect from exercise alone is often relatively small. While aerobic exercise for 150 minutes or more per week can lead to meaningful improvements in waist circumference and body fat, a report indicates that weight changes tend to be gradual.
However, this does not mean that "exercise is meaningless." What's important is,Understand why you're not losing weight and adjust your approach.It is.
Reason 1: The calories burned through exercise may not be as high as you think.
The calories you can burn through exercise aren't as many as you might think.
For example, exercise of about 30 minutes can easily be canceled out by drinks and snacks. A meta-analysis in 2024 found that while aerobic exercise helps improve weight, waist circumference, and body fat, the changes were relatively gradual overall.
So what should we do?
In this case,Don't overthink "losing weight through exercise alone."is important.
It's easier to achieve results if you review your diet, snacks, and drinks along with continuing your exercise. Sweet drinks, lattes, alcohol, and post-workout “rewards” are often overlooked.
Additionally, the idea of increasing the total amount per week, not just short bursts of exercise, is important. Data showing that an increase of 150 minutes per week or more tends to improve waist circumference and body fat can be a helpful reference.
Reason 2: Your total daytime activity level may decrease by the amount you exercised.
This is surprisingly common.
Because I exercised in the morning, I'm spending more time sitting during the day, or avoiding stairs, telling myself "I worked hard today, so..."Activity levels decrease outside of exerciseThis can happen. Research shows that after starting exercise, there can be a “compensation” where non-exercise physical activity decreases, which is considered one of the reasons why the weight loss effect is weakened.
So what should we do?
In this case, not just the exercise time,Total daily activityIt is important to be conscious of this.
For example,
- Stand up frequently
- I walk short distances.
- Take the stairs instead of the elevator
- Reduce sedentary time
Even small touches like that add up to make a difference.
Rather than "I'm fine because I exercise,"Try to move as much as possible even outside of exercise time.is important for weight management.
Reason 3: Exercising can increase your appetite and make it easier to eat.
It's natural to think, "I worked hard today, so it's okay to eat a little" after exercising.
In reality, the weight loss effects of exercise vary greatly from person to person, and the background to thisChanges in appetite and increased intakeIt is said that... may be involved.
So what should we do?
What's important here is,Don't unconsciously overeat after exercise.It is.
On days I exercise, I tend to be more likely to reach for sweet drinks and high-calorie snacks. For those who feel strong hunger after exercising, meals containing protein and fiber provide greater satiety than sweets and are also better for weight management.
It becomes easier to find clues for improvement not only by looking at "how much you exercised" but also by reviewing "what you ate afterward."
Reason 4: Even if your weight doesn't decrease, positive changes may be happening within your body.
Continuing exercise reduces body fat and preserves muscle, as well as reducing visceral fat,A change that isn't as bad as the number on the scaleThis can happen. Even if body fat and waist circumference improve with exercise, changes in body weight may not be noticeable.
So what should we do?
In this case,Don't judge solely by weight.is important.
Besides weight, there are other indicators to consider, such as waist circumference, body fat percentage, how clothes fit, blood sugar, blood pressure, cholesterol, and fatty liver.
At Ikeri Oohashi Sera Clinic, we conduct body composition measurements to track muscle mass, body fat percentage, visceral fat, and more. We evaluate progress with monthly consultations and make adjustments as needed.
Reason 5: Sometimes there are underlying causes that are difficult to resolve through exercise alone.
When you're not seeing results despite exercising, it's not just about your lifestyle, but alsoHaving an underlying illnessThere are also
For example, hormonal imbalances caused by diseases such as hypothyroidism, or diseases of the adrenal glands and pituitary gland, can lead to weight gain and difficulty losing weight. SuchSecondary obesityThen, it's important to find the cause and treat it first, rather than focusing on how to work harder.
So what should we do?
In this case,It's better to get a doctor's evaluation than to keep trying on your own.is important.
Ikejiri Ohashi Sera Clinic has doctors who specialize in endocrinology and can conduct examinations and treatments for secondary obesity. Before starting exercise, we conduct an exercise risk assessment, and if necessary, confirm safety with a stress electrocardiogram before proceeding with body composition measurements and goal setting. In addition to individualized exercise guidance from a physical therapist, the doctor will also conduct examinations and adjust medication as needed.You can easily proceed by organizing "what causes it to be difficult to lose weight."is a feature of this product.
summary
The reason you're not losing weight despite exercising isn't necessarily because you're not trying hard enough.
The calories burned through exercise are not as high as expected, activity levels outside of exercise decrease, appetite and food intake increase, positive changes other than weight occur first, and there may be hidden underlying causes such as secondary obesity.There are
That's why you shouldn't just look at your weight and get depressed, but ratherAdjusting the method according to the reason.It's important. If you're exercising but not seeing results, taking a look at the big picture might reveal a way to improve.
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