A recent study published in the journal Current Nutrition Reports has found that engaging in a structured exercise routine, such as going to the gym or running, may lead individuals to reduce other physical daily activities. This decrease in physical activities could potentially hinder weight loss efforts, even if a person is participating in a routine exercise program.
The study, conducted by Julie Marvel Mansfeldt, a graduate student at the University of Copenhagen's Department of Nutrition, Exercise and Sports (NEXS), under the supervision of Professor Faidon Magkos, reviewed 24 research studies that examined people's levels of daily physical activities before and during participation in various types of structured exercise regimens. The findings revealed that individuals who were more engaged in a routine exercise program were more likely to forgo non-structured physical daily activities, such as taking the stairs.
Mansfeldt explained that if these non-exercise physical activities are suddenly stopped, the total daily energy expenditure is less than expected, leading to less weight loss than anticipated. This compensation of non-exercise physical activity can act as a barrier to weight loss.
In a previous research study, subjects experienced 22% less weight loss than expected from their exercise training program due to this decline in daily physical activity. Mansfeldt emphasized that this lesser weight loss could not be explained by changes in energy intake but was likely due to the reduction in non-exercise physical activity.
The study also noted that dietary compensation might occur with increased structured exercise, where individuals eat more after completing a workout, thus increasing their calorie intake. However, this form of compensation was found to be less common.
Interestingly, the study discovered that those who enjoyed their exercise regimen were less likely to engage in compensatory behaviors and achieved greater weight loss than those who had a negative view of their program. Mansfeldt explained that individuals change their energy intake based on their feelings associated with physical activity. For example, if someone did not enjoy running, they tended to increase their energy intake afterward, which is an example of dietary compensation.
The reduction in non-exercise physical activity was found to be common in both men and women, regardless of weight range. Exercise specialists not involved in the study commented on the findings, emphasizing the importance of maintaining an active lifestyle throughout the day to optimize metabolism and energy expenditure. They suggested incorporating structured exercise along with casual activities like walks and bike rides.
Vincent Martino, a strength and conditioning coach, pointed out that compensatory mechanisms often occur when starting an exercise routine but usually manifest in the form of increased snacking. He also highlighted the interconnectedness of sleep, stress, mental health, exercise routine, and nutrition, stating that they all work together rather than functioning independently in the body.
Elizabeth Byrnes, a certified personal trainer, noted that our culture operates on reward systems and short-term solutions, which is evident in the compensatory behaviors observed in the study. She added that people often compensate for increased exercise with more food, driven by chronic stress and overstimulation.
To counteract these compensatory behaviors, Byrnes suggested using under-desk treadmills or walking pads and digital activity trackers to encourage movement and exercise goals while also promoting mindfulness and meditation.
Overall, the study highlights the importance of considering non-exercise physical activity in weight loss efforts and encourages individuals to maintain an active lifestyle beyond structured exercise. By understanding and addressing compensatory behaviors, individuals can optimize their weight loss and fitness goals.
