Why exercise won’t make you thin

Why exercise won’t make you thin

The August 17 issue of Time magazine’s featured cover story made many statements that we believe run counter to fact and the public interest. The article claimed that exercise might not be an effective health tool, particularly as it pertains to weight loss.  The story would also have us believe that:

  • Losing weight matters more than being aerobically fit in preventing heart disease.
  • One can’t lose weight from exercise because exercise makes you hungrier – and willpower can’t conquer the hunger enough to make good food choices.
  • Exercising 60 to 90 minutes most days of the week in order to lose weight (a recommendation from an ACSM Position Stand) is unrealistic.
  •  Leisure-time physical activity – just moving around more during the day – is more effective for weight loss than dedicated exercise.
  • Vigorous exercise depletes energy resources so much that it leads to sitting around and eating – i.e., weight gain.

 

 The following is a copy of the Time article.  Please feel free to comment on your reaction to the article.

Why exercise won’t make you thin

by John Cloud

Time magazine
August 17, 2009

As I write this, tomorrow is Tuesday, which is a cardio day. I’ll spend five minutes warming up on the VersaClimber, a towering machine that requires you to move your arms and legs simultaneously. Then I’ll do 30 minutes on a stair mill. On Wednesday a personal trainer will work me like a farm animal for an hour, sometimes to the point that I am dizzy — an abuse for which I pay as much as I spend on groceries in a week. Thursday is “body wedge” class, which involves another exercise contraption, this one a large foam wedge from which I will push myself up in various hateful ways for an hour. Friday will bring a 5.5-mile run, the extra half-mile my grueling expiation of any gastronomical indulgences during the week.

I have exercised like this — obsessively, a bit grimly — for years, but recently I began to wonder: Why am I doing this? Except for a two-year period at the end of an unhappy relationship — a period when I self-medicated with lots of Italian desserts — I have never been overweight. One of the most widely accepted, commonly repeated assumptions in our culture is that if you exercise, you will lose weight. But I exercise all the time, and since I ended that relationship and cut most of those desserts, my weight has returned to the same 163 lb. it has been most of my adult life. I still have gut fat that hangs over my belt when I sit. Why isn’t all the exercise wiping it out? 

It’s a question many of us could ask. More than 45 million Americans now belong to a health club, up from 23 million in 1993. We spend some $19 billion a year on gym memberships. Of course, some people join and never go. Still, as one major study — the Minnesota Heart Survey — found, more of us at least say we exercise regularly. The survey ran from 1980, when only 47% of respondents said they engaged in regular exercise, to 2000, when the figure had grown to 57%.

And yet obesity figures have risen dramatically in the same period: a third of Americans are obese, and another third count as overweight by the Federal Government’s definition. Yes, it’s entirely possible that those of us who regularly go to the gym would weigh even more if we exercised less. But like many other people, I get hungry after I exercise, so I often eat more on the days I work out than on the days I don’t. Could exercise actually be keeping me from losing weight? 

The conventional wisdom that exercise is essential for shedding pounds is actually fairly new. As recently as the 1960s, doctors routinely advised against rigorous exercise, particularly for older adults who could injure themselves. Today doctors encourage even their oldest patients to exercise, which is sound advice for many reasons: People who regularly exercise are at significantly lower risk for all manner of diseases — those of the heart in particular. They less often develop cancer, diabetes and many other illnesses. But the past few years of obesity research show that the role of exercise in weight loss has been wildly overstated. 

“In general, for weight loss, exercise is pretty useless,” says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher. Many recent studies have found that exercise isn’t as important in helping people lose weight as you hear so regularly in gym advertisements or on shows like The Biggest Loser — or, for that matter, from magazines like this one.

The basic problem is that while it’s true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn’t necessarily helping us lose weight. It may even be making it harder.

The Compensation Problem
Earlier this year, the peer-reviewed journal PLoS ONE — PLoS is the nonprofit Public Library of Science — published a remarkable study supervised by a colleague of Ravussin’s, Dr. Timothy Church, who holds the rather grand title of chair in health wisdom at LSU. Church’s team randomly assigned into four groups 464 overweight women who didn’t regularly exercise. Women in three of the groups were asked to work out with a personal trainer for 72 min., 136 min., and 194 min. per week, respectively, for six months. Women in the fourth cluster, the control group, were told to maintain their usual physical-activity routines. All the women were asked not to change their dietary habits and to fill out monthly medical-symptom questionnaires.

The findings were surprising. On average, the women in all the groups, even the control group, lost weight, but the women who exercised — sweating it out with a trainer several days a week for six months — did not lose significantly more weight than the control subjects did. (The control-group women may have lost weight because they were filling out those regular health forms, which may have prompted them to consume fewer doughnuts.) Some of the women in each of the four groups actually gained weight, some more than 10 lb. each.

What’s going on here? Church calls it compensation, but you and I might know it as the lip-licking anticipation of perfectly salted, golden-brown French fries after a hard trip to the gym. Whether because exercise made them hungry or because they wanted to reward themselves (or both), most of the women who exercised ate more than they did before they started the experiment. Or they compensated in another way, by moving around a lot less than usual after they got home. 

The findings are important because the government and various medical organizations routinely prescribe more and more exercise for those who want to lose weight. In 2007 the American College of Sports Medicine and the American Heart Association issued new guidelines stating that “to lose weight … 60 to 90 minutes of physical activity may be necessary.” That’s 60 to 90 minutes on most days of the week, a level that not only is unrealistic for those of us trying to keep or find a job but also could easily produce, on the basis of Church’s data, ravenous compensatory eating.

It’s true that after six months of working out, most of the exercisers in Church’s study were able to trim their waistlines slightly — by about an inch. Even so, they lost no more overall body fat than the control group did. Why not?

Church, who is 41 and has lived in Baton Rouge for nearly three years, has a theory. “I see this anecdotally amongst, like, my wife’s friends,” he says. “They’re like, ‘Ah, I’m running an hour a day, and I’m not losing any weight.'” He asks them, “What are you doing after you run?” It turns out one group of friends was stopping at Starbucks for muffins afterward. Says Church: “I don’t think most people would appreciate that, wow, you only burned 200 or 300 calories, which you’re going to neutralize with just half that muffin.”

You might think half a muffin over an entire day wouldn’t matter much, particularly if you exercise regularly. After all, doesn’t exercise turn fat to muscle, and doesn’t muscle process excess calories more efficiently than fat does?

Yes, although the muscle-fat relationship is often misunderstood. According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle — a major achievement — you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that.

Fundamentally, humans are not a species that evolved to dispose of many extra calories beyond what we need to live. Rats, among other species, have a far greater capacity to cope with excess calories than we do because they have more of a dark-colored tissue called brown fat. Brown fat helps produce a protein that switches off little cellular units called mitochondria, which are the cells’ power plants: they help turn nutrients into energy. When they’re switched off, animals don’t get an energy boost. Instead, the animals literally get warmer. And as their temperature rises, calories burn effortlessly. 

Because rodents have a lot of brown fat, it’s very difficult to make them obese, even when you force-feed them in labs. But humans — we’re pathetic. We have so little brown fat that researchers didn’t even report its existence in adults until earlier this year. That’s one reason humans can gain weight with just an extra half-muffin a day: we almost instantly store most of the calories we don’t need in our regular (“white”) fat cells.

All this helps explain why our herculean exercise over the past 30 years — all the personal trainers, StairMasters and VersaClimbers; all the Pilates classes and yoga retreats and fat camps — hasn’t made us thinner. After we exercise, we often crave sugary calories like those in muffins or in “sports” drinks like Gatorade. A standard 20-oz. bottle of Gatorade contains 130 calories. If you’re hot and thirsty after a 20-minute run in summer heat, it’s easy to guzzle that bottle in 20 seconds, in which case the caloric expenditure and the caloric intake are probably a wash. From a weight-loss perspective, you would have been better off sitting on the sofa knitting.

Self-Control Is like a Muscle
Many people assume that weight is mostly a matter of willpower — that we can learn both to exercise and to avoid muffins and Gatorade. A few of us can, but evolution did not build us to do this for very long. In 2000 the journal Psychological Bulletin published a paper by psychologists Mark Muraven and Roy Baumeister in which they observed that self-control is like a muscle: it weakens each day after you use it. If you force yourself to jog for an hour, your self-regulatory capacity is proportionately enfeebled. Rather than lunching on a salad, you’ll be more likely to opt for pizza.

Some of us can will ourselves to overcome our basic psychology, but most of us won’t be very successful. “The most powerful determinant of your dietary intake is your energy expenditure,” says Steven Gortmaker, who heads Harvard’s Prevention Research Center on Nutrition and Physical Activity. “If you’re more physically active, you’re going to get hungry and eat more.” Gortmaker, who has studied childhood obesity, is even suspicious of the playgrounds at fast-food restaurants. “Why would they build those?” he asks. “I know it sounds kind of like conspiracy theory, but you have to think, if a kid plays five minutes and burns 50 calories, he might then go inside and consume 500 calories or even 1,000.”

Last year the International Journal of Obesity published a paper by Gortmaker and Kendrin Sonneville of Children’s Hospital Boston noting that “there is a widespread assumption that increasing activity will result in a net reduction in any energy gap” — energy gap being the term scientists use for the difference between the number of calories you use and the number you consume. But Gortmaker and Sonneville found in their 18-month study of 538 students that when kids start to exercise, they end up eating more — not just a little more, but an average of 100 calories more than they had just burned.

If evolution didn’t program us to lose weight through exercise, what did it program us to do? Doesn’t exercise do anything?

Sure. It does plenty. In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal Neurology found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week.

But there’s some confusion about whether it is exercise — sweaty, exhausting, hunger-producing bursts of activity done exclusively to benefit our health — that leads to all these benefits or something far simpler: regularly moving during our waking hours. We all need to move more — the Centers for Disease Control and Prevention says our leisure-time physical activity (including things like golfing, gardening and walking) has decreased since the late 1980s, right around the time the gym boom really exploded. But do we need to stress our bodies at the gym?

Look at kids. In May a team of researchers at Peninsula Medical School in the U.K. traveled to Amsterdam to present some surprising findings to the European Congress on Obesity. The Peninsula scientists had studied 206 kids, ages 7 to 11, at three schools in and around Plymouth, a city of 250,000 on the southern coast of England. Kids at the first school, an expensive private academy, got an average of 9.2 hours per week of scheduled, usually rigorous physical education. Kids at the two other schools — one in a village near Plymouth and the other an urban school — got just 2.4 hours and 1.7 hours of PE per week, respectively.

To understand just how much physical activity the kids were getting, the Peninsula team had them wear ActiGraphs, light but sophisticated devices that measure not only the amount of physical movement the body engages in but also its intensity. During four one-week periods over consecutive school terms, the kids wore the ActiGraphs nearly every waking moment.

And no matter how much PE they got during school hours, when you look at the whole day, the kids from the three schools moved the same amount, at about the same intensity. The kids at the fancy private school underwent significantly more physical activity before 3 p.m., but overall they didn’t move more. “Once they get home, if they are very active in school, they are probably staying still a bit more because they’ve already expended so much energy,” says Alissa Frémeaux, a biostatistician who helped conduct the study. “The others are more likely to grab a bike and run around after school.”

Another British study, this one from the University of Exeter, found that kids who regularly move in short bursts — running to catch a ball, racing up and down stairs to collect toys — are just as healthy as kids who participate in sports that require vigorous, sustained exercise.

Could pushing people to exercise more actually be contributing to our obesity problem? In some respects, yes. Because exercise depletes not just the body’s muscles but the brain’s self-control “muscle” as well, many of us will feel greater entitlement to eat a bag of chips during that lazy time after we get back from the gym. This explains why exercise could make you heavier — or at least why even my wretched four hours of exercise a week aren’t eliminating all my fat. It’s likely that I am more sedentary during my nonexercise hours than I would be if I didn’t exercise with such Puritan fury. If I exercised less, I might feel like walking more instead of hopping into a cab; I might have enough energy to shop for food, cook and then clean instead of ordering a satisfyingly greasy burrito.

Closing the Energy Gap
The problem ultimately is about not exercise itself but the way we’ve come to define it. Many obesity researchers now believe that very frequent, low-level physical activity — the kind humans did for tens of thousands of years before the leaf blower was invented — may actually work better for us than the occasional bouts of exercise you get as a gym rat. “You cannot sit still all day long and then have 30 minutes of exercise without producing stress on the muscles,” says Hans-Rudolf Berthoud, a neurobiologist at LSU’s Pennington Biomedical Research Center who has studied nutrition for 20 years. “The muscles will ache, and you may not want to move after. But to burn calories, the muscle movements don’t have to be extreme. It would be better to distribute the movements throughout the day.”

For his part, Berthoud rises at 5 a.m. to walk around his neighborhood several times. He also takes the stairs when possible. “Even if people can get out of their offices, out from in front of their computers, they go someplace like the mall and then take the elevator,” he says. “This is the real problem, not that we don’t go to the gym enough.” 

I was skeptical when Berthoud said this. Don’t you need to raise your heart rate and sweat in order to strengthen your cardiovascular system? Don’t you need to push your muscles to the max in order to build them?

Actually, it’s not clear that vigorous exercise like running carries more benefits than a moderately strenuous activity like walking while carrying groceries. You regularly hear about the benefits of exercise in news stories, but if you read the academic papers on which these stories are based, you frequently see that the research subjects who were studied didn’t clobber themselves on the elliptical machine. A routine example: in June the Association for Psychological Science issued a news release saying that “physical exercise … may indeed preserve or enhance various aspects of cognitive functioning.” But in fact, those who had better cognitive function merely walked more and climbed more stairs. They didn’t even walk faster; walking speed wasn’t correlated with cognitive ability.

There’s also growing evidence that when it comes to preventing certain diseases, losing weight may be more important than improving cardiovascular health. In June, Northwestern University researchers released the results of the longest observational study ever to investigate the relationship between aerobic fitness and the development of diabetes. The results? Being aerobically fit was far less important than having a normal body mass index in preventing the disease. And as we have seen, exercise often does little to help heavy people reach a normal weight. 

So why does the belief persist that exercise leads to weight loss, given all the scientific evidence to the contrary? Interestingly, until the 1970s, few obesity researchers promoted exercise as critical for weight reduction. As recently as 1992, when a stout Bill Clinton became famous for his jogging and McDonald’s habits, the American Journal of Clinical Nutrition published an article that began, “Recently, the interest in the potential of adding exercise to the treatment of obesity has increased.” The article went on to note that incorporating exercise training into obesity treatment had led to “inconsistent” results. “The increased energy expenditure obtained by training may be compensated by a decrease in non-training physical activities,” the authors wrote.

Then how did the exercise-to-lose-weight mantra become so ingrained? Public-health officials have been reluctant to downplay exercise because those who are more physically active are, overall, healthier. Plus, it’s hard even for experts to renounce the notion that exercise is essential for weight loss. For years, psychologist Kelly Brownell ran a lab at Yale that treated obese patients with the standard, drilled-into-your-head combination of more exercise and less food. “What we found was that the treatment of obesity was very frustrating,” he says. Only about 5% of participants could keep the weight off, and although those 5% were more likely to exercise than those who got fat again, Brownell says if he were running the program today, “I would probably reorient toward food and away from exercise.” In 2005, Brownell co-founded Yale’s Rudd Center for Food Policy and Obesity, which focuses on food marketing and public policy — not on encouraging more exercise.

Some research has found that the obese already “exercise” more than most of the rest of us. In May, Dr. Arn Eliasson of the Walter Reed Army Medical Center reported the results of a small study that found that overweight people actually expend significantly more calories every day than people of normal weight — 3,064 vs. 2,080. He isn’t the first researcher to reach this conclusion. As science writer Gary Taubes noted in his 2007 book Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health, “The obese tend to expend more energy than lean people of comparable height, sex, and bone structure, which means their metabolism is typically burning off more calories rather than less.”

In short, it’s what you eat, not how hard you try to work it off, that matters more in losing weight. You should exercise to improve your health, but be warned: fiery spurts of vigorous exercise could lead to weight gain. I love how exercise makes me feel, but tomorrow I might skip the VersaClimber — and skip the blueberry bar that is my usual postexercise reward.

13 Responses to “Why exercise won’t make you thin”

  1. Kevin says:

    This article doesn’t seem to have a central point.  I doubt anyone is seriously arguing that exercise is ALL that matters.  It goes without saying that weight loss (and more importantly, general health) is dependent upon many things such as genetics, lifestyle, diet, AND exercise.

    The article is also filled with anecdotes that prove nothing.  After a hard workout, for example, the last thing I want is a large order of French fries or a muffin.  I feel MORE motivated to eat healthy, lean meals so as not to undo the time and energy I have spent in the gym.

    I could also introduce the author to plenty of people who stand by their experience of exercise transforming their life and health (along with things like diet).

    Using this author’s logic, one could also write an article titled, “Why vegetables won’t make you thin.”  Sure, if you continue to eat tons of calories and don’t exercise, vegetables will NOT cause you to lose weight.  But they are still healthy.  And they are still one very important ingredient to a healthy and balanced life.  The same can be said for exercise.

    There are many variables in modern life that have contributed to our nation’s health problems.  Exercise gyms are not one of them.”

  2. Bill Duvall says:

    This article does nothing more than state the obvious. I could go on for days about the health benefits of exercise. But when it comes to exercise for weight loss, the bottom line is exercise assists in maintaining or creating a caloric deficit (calories in vs. calories out) as well as hormonal changes from the nutrients that may help lead to fat loss. No matter what, if you take in too many calories, whether it is before, during, or after a workout, you are going to see less benefit from the workouts, if any.

    This is why choosing nutrient dense foods (chicken, fruit, veggies, etc.) rather than foods with numerous unnecessary calories (donuts, fast food, simple carbs, and excess fats)
    allow the intake of good nutrients without taking in excessive calories. To maintain a consistent diet like this, it takes discipline which, unfortunately, is more difficult for some. When advertisements are mainly for boxed, processed food and fast food establishments it is very hard to make healthy choices. If you can be this disciplined, you will have better luck staying under the caloric intake for your body to efficiently improve body composition (increased lean body mass and decreased body fat).

    To help motivate themselves many people use resources such as personal trainers, calorie counters and even a cheat meal once a week where they can enjoy their favorite food. Once people stop “dieting” and make a transition to a healthy lifestyle they are less likely to eat high calorie, less nutrient dense foods and are more aware of the calories and fat in their meals.

    It would take me days to touch on all the aspects of what is wrong with this article but hopefully I’ve hit on most of the important issues. The most important thing to remember is CHOOSING FOOD THAT IS NUTRIENT DENSE TO ALLOW THE DEMANDS OF THE BODY AND MAINTAIN THAT CALORIC DEFICIT. Please note this is for the general population. People with medical and hormonal problems might fall into a totally different category.

  3. Glen De Los Reyes says:

    This is great eye opening article for many people. Many people feel that as long as you exercise you can eat anything, and though they are connected in some way, they are still 2 different things. Your muscles contract, lengthen, relax, they help us move from one point to the other. Notice I did not say anything about fat? What you eat, how much you rest, how much stress do you carry all have more to do with the factors of why you may not be digesting food well even though it is healthy food, such as a salad, or brown rice, or almond milk…. Now there is a neurological connection between the muscular system and digestive system but one can not rely on muscular system to be the main factor toward why people can not digest. The system we look to for protection of organs in our bodies, provide stability to our spine, and basically to perform any movement our brain asks is not to be blamed or stressed if one feels fat. Now, I am not saying not to exercise or that exercise does not help, what I am saying is that it is only one piece. And the result is that everyone may one factor they need to work on more, such as one may need to address the digestive problems they are having, one may need to focus on dealing with stress better, one person may need to build better connection with their body through the use of exercise(notice that I did not say kill the body by running for hours and hours). There are many factors to look at, and they all effect the other systems of the body, so if you were to ask me, building a well balanced lifestyle should be looked at rather than pointing the finger and keying only on one factor.

  4. debbie says:

    The Healing Moves Foundation joined other organizational colleagues to respond to the above article with the following letter:

    Mark Halperin
    Editor at Large
    Time Magazine
    1271 Avenue Of The Americas
    New York, NY 10020

    Dear Mr. Halperin:

    Recently, questions have arisen as to the efficacy of exercise as a means for weight loss – and,
    beyond that, whether exercise is a needed lifestyle practice at all.

    As a collective of organizations and individuals that strongly support the benefits of physical activity, we wish to underscore the importance of exercise not only to weight loss, but to overall health.

    Exercise is, indeed, a crucial part of the weight-loss equation. Activity and proper nutrition are both necessary keys to both positively altering body composition and maintaining a healthy weight. As reported at the recent “Weight of the Nation” conference, held by the Centers for Disease Control and Prevention, obesity accounts for some $147 billion in annual U.S. health
    care costs. At such a crucial economic time, we should be encouraging behaviors that reduce these costs, not further increasing them by promoting sedentary lifestyles.

    Perhaps even more important, exercise is a powerful preventive tool that can yield benefits far
    beyond weight loss. Indeed, exercise has been consistently shown to:

    · Help prevent and treat numerous chronic conditions, including heart disease, type II diabetes, high blood pressure, and more

    · Boost mood and prevent depression

    · Enhance quality of life during the aging process, helping to maintain functionality and increase life expectancy

    These – not just fitting into a favorite pair of jeans – are the most important benefits of exercise.

    We encourage Time to highlight these benefits in future stories, in order to give your readers a balanced and accurate understanding of the factors that lead to optimum health.

    Sincerely,
    American Academy of Family Physicians
    American Academy of Podiatric Sports Medicine
    American Association for Physical Activity and Recreation
    American College of Preventive Medicine
    American College of Sports Medicine
    American Council on Exercise
    American Kinesiotherapy Association
    American Medical Society for Sports Medicine
    American Osteopathic Academy of Sports Medicine
    American Physical Therapy Association
    Association for Applied Sport Psychology
    Avamere Health & Fitness Club
    Be Active New York State
    Diane Sabba, Motivational Coach
    Fitness Together
    Healing Moves Foundation
    Ian Fagala, Personal Trainer
    IDEA Health & Fitness Association
    International Council on Active Aging
    International Health, Racquet and Sportsclub Association
    Iuka Hospital Wellness Center
    Kelly Kidd, Personal Trainer
    Lighten the Load
    MAKE IT FIT
    Medical Fitness Association
    National Academy of Sports Medicine
    National Association for Sport and Physical Education
    National Athletic Trainers’ Association
    National Coalition for Promoting Physical Activity
    Nia International
    Plus One
    Pop Warner Little Scholars
    Shaping America’s Youth
    Sleep Consultants, Inc.
    Società Italiana di Medicina dello Sport e dell’Esercizio
    Stephen Taylor, Endurance Coach & Fitness Trainer
    Summit Cancer Solutions
    Survivors’ Training®
    Tara Raisig, RN
    United States Professional Tennis Association
    USA Table Tennis
    USA Taekwondo
    Youth Fitness Coalition/Project ACES

  5. Hello, just needed you to know I have added your site to my Google bookmarks because of your extraordinary blog layout. But seriously, I think your site has one of the cleverest theme I’ve came across. It really helps make reading your blog a lot better.

  6. heel lifts says:

    Excellent work. You have gained a new fan. Please keep up the good work and I look forward to more of your excellent posts.

  7. Have you got any recommendations for somebody that may be a small over weight but wants to lift weights as well?

  8. Appreciate it, was looking for something along the lines of this for a while. Where’s the subscribe button? Ha 🙂

  9. Kristen Koski says:

    Hi Garnett!

    I just wanted to give you some words of encouragement to start your strength training program! I have had many clients come into the gym wanting to lose weight. When I start them on a weight-bearing machine, they always complain and say they’d rather run on the treadmill. I have to then explain in order to lose the excess weight; they need to incorporate aerobic exercise with strength training. The muscle they gain will increase their metabolism and begin to tone their body. When you lose weight without strength training, you can lose fat and muscle. You would just become a smaller version of your heavier self, without the tone.

  10. eodd says:

    In my opinion there are 5 tips to weight loss 1. Stop Drinking Soda, 2. Remove Starch from your diet, 3. Eat Raw Vegetables, 4. Cardio exercise and 5. Eat more meals per day. Pretty simple huh!

  11. debbie says:

    I think everything in moderation is important to remember. Also, strength training along with that cardio helps the body too!

  12. Another thoughtful comment, I appreciate it. I’ve read other posts on here and I liked what I saw. Cudos.

  13. That sounds excellent nevertheless i’m still not so certain that I like it. Anyhow will look a lot more into it and decide for myself! 🙂

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