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“Eat Less, Exercise More” Isn’t The Answer For Weight Loss

3 minute read

You’ve heard it before: To lose weight, simply eat less and exercise more. In theory, that makes sense. Actually, it’s not just in theory—science has proven that burning more calories than you consume will result in weight loss. But the trouble is that this only has short-term results. For long-term weight loss, it simply doesn’t work, say renowned obesity experts in a recent JAMA commentary.

Ultimately their argument is this: stop counting calories. “We intuitively know that eat less exercise more doesn’t work. It’s such simple advice that if it worked, my colleagues and I would be out of job,” says Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital. “The uncomfortable fact is that an exceedingly small number of people can lose a substantial amount of weight and keep it off following that advice.”

Blaming excess weight on people simply not changing their eating habits goes back thousands of years. Sloth and gluttony are two of the seven deadly sins, after all. But Ludwig and Dr. Mark L. Friedman of the Nutrition Science Initiative in San Diego, argue that this mindset disregards decades of research on the biological factors that control body weight. And they are not just talking about the role genetics play. They say we should stop viewing weight as something separate from other biological functions—like hormones and hunger and the effects of what foods we eat, not just how much of them.

What, then, is causing the obesity epidemic? The authors say it’s refined carbohydrates. Sugar and processed grains like white bread which have become ubiquitous in our diets, and one of the reasons refined carbs is the prime culprit is that we’ve spent far too long chastising fat. “We have to forget the low-fat paradigm,” says Dr. Ludwig. “Some high fat foods like avocado, nuts and olive oil are among the healthiest foods we could possibly eat.”

Refined carbohydrates spike insulin levels. Insulin, as Ludwig describes, is the granddaddy of anabolic hormones. Basically, when you eat a lot of refined carbs, like say, a 100-calorie pack of Oreos, it causes a surge of insulin that will trigger your fat cells to soak up calories—but there are not enough calories and nutrients to provide the energy that our bodies need. The brain recognizes this discrepancy and triggers a hunger response that also slows our metabolism. We are then going to want to eat more.

Instead of counting calories, we should be focusing on the quality of the food we consume, says Ludwig. “If you just try to eat less and exercise more, most people will lose that battle. Metabolism wins,” says Ludwig. “Simply looking at calories is misguided at best and potentially harmful because it disregards how those calories are affecting our hormones and metabolism—and ultimately our ability to stick to a diet.”

5 Horrible Habits You Need to Stop Right Now

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Do Not Email First Thing in the Morning or Last Thing at Night “The former scrambles your priorities and all your plans for the day and the latter just gives you insomnia,” says Ferriss, who insists “email can wait until 10am” or after you check off at least one substantive to-do list item.Chris Pecoraro—Getty Images
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Do Not Agree to Meetings or Calls With No Clear Agenda or End Time “If the desired outcome is defined clearly… and there’s an agenda listing topics–questions to cover–no meeting or call should last more than 30 minutes,” claims Ferriss, so “request them in advance so you can ‘best prepare and make good use of our time together.'”Sam Edwards—Getty Images/Caiaimage
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Do Not Check Email Constantly Batch it and check it only periodically at set times (Ferriss goes for twice a day). Your inbox is analogous to a cocaine pellet dispenser, says Ferriss. Don’t be an addict. Tools like strategic use of the auto responder and Boomerang can help.Jetta Productions—Getty Images
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Do Not Carry a Digital Leash 24/7 At least one day a week leave you smartphone somewhere where you can’t get easy access to it. If you’re gasping, you’re probably the type of person that most needs to do kick this particular habit.by nacoki ( MEDIA ARC )—Getty Images/Flickr RF
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Do Not Let People Ramble Sounds harsh, but it’s necessary, Ferriss believes. “Small talk takes up big time,” he says, so when people start to tell you about their weekends, cut them off politely with something like “I’m in the middle of something, but what’s up?” But be aware, not everyone agrees with this one (and certainly not in every situation), and you may want to pay particularly close attention to norms around chit chat when traveling internationally.Reza Estakhrian—Getty Images

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