Why Exercising May Not Be Enough for Weight Loss


People hoping to lose weight with exercise often don’t understand why the numbers on the scale keep staying the same. Even though you may work out a lot, exercising makes for just 20% of the overall weight loss. Have you ever heard of a saying, “Abs are made in the kitchen?” It’s 100% true! 

The importance of nutrition

Nutrition is the single most crucial factor in health maintenance and weight loss management. Almost all of us love to eat, and we don’t lack choices. Eating out is very convenient nowadays as you don’t even have to go out to eat. Today, a variety of apps can bring us any food of our choosing straight to our door at all times. 

When we’re trying to conceptualise healthy eating, thinking about the environment in which our bodies were originally intended to live can help. Humans were meant to exist practically on the verge of starvation, and are incredibly well-equipped to make good use of plants, leaves, nuts, berries, and the occasional bit of meat. 

Evolution itself equipped us with a wonderful energy storage system called fat, just in case we didn’t find food, or in case our bodies weren’t able to use the energy we take in each day through food. A little bit of body fat is essential for keeping us healthy (and alive, essentially), so no one should be striving for zero per cent body fat. But the truth is, most of us retain a few more layers than we need.

There are no quick fixes

When we start to notice the results of our bad lifestyle habits (either because a doctor has warned us about those extra few pounds or because our clothes don’t fit anymore), it’s in our nature to look for the easy solution. We’re bombarded with “miracle diet shakes” that “magically” speed up metabolism, allowing you to burn more calories while changing absolutely nothing else. In addition to that, those “body flush” diets are getting in the spotlight.  What they promote is eating nothing and drinking massive amounts of fluids to help you “cleanse”, “restart” and “reboot”. 

There are no-fat diets, high-carb diets, keto diets… so many options available. When you actually stand and think about all those “miracle” solutions, it almost makes your head swim, and it seems so incredibly complicated to choose the right one. 

The truth is, there’s no miracle weight-loss shake to choose. Healthy weight loss must come from a calorie deficit by burning more energy from food than you take in. To lose one pound, you need to be in a shortage of 3500 calories. For most people, burning about 250 more and eating about 250 calories less per day creates a manageable calorie deficit of 500 calories per day. After about a week, a pound is gone. Now, one pound may not sound like a lot, but if you lose weight slowly, steadily, and the right way, you will not experience the feared yo-yo effect (pounds coming back, then leaving again, then coming back – you get it).

Maintaining a healthy balance 

So, it all comes down to maintain a healthy balance. Some people may not want to hear it, but no miracle will get you to your desired shape and healthy weight. Eat right, spend some time at the gym (or any other kind of workout classes), stay hydrated, and you’ll be on the right path to losing weight.