Weight loss: Why exercise is not helping
When Lily Akidi, 35, set out to lose weight two years ago, she swore that it would be the last weight loss programme she went on. After years of on and off diets, she started to run thrice a week in 2013 at the advice of a colleague. She was 80kg at the time. “Dieting was another issue, though. When it comes to food, I cannot control myself.”
As a compromise, she chose to eat one heavy meal a day – in the evening, after her run. Within six months, she had lost 20kgs.
“I was so lean and light that I changed my wardrobe. I cut back on my running to three times in two weeks and ate anything I wanted. I think that was the worst mistake I made.”
Within one year, the weight had come back. But she knew the trick – all she had to do was run and skip meals, right? Well, her body is having none of it, this time round.
For the last six months, no amount of exercise has helped her go below 79kgs on the scale. In fact, in the last two weeks, she hit the 82kg mark.
Why you retain the weight
Dorothy Namayanja, a nutritionistal consultant with International Baby Food Action Network Uganda (IBFAN) and the Aga Khan Hospital, gives the following insights;
Skipping meals
Long periods without eating are disastrous because whenever you get a chance to eat, you overeat in compensation. It drives the body into starvation mode, where it holds onto the fat to sustain it, instead of burning it up.
Letting your guard down
Besides binge eating, when people lose weight, they gravitate towards unhealthy foods with high calories, because they imagine they cannot gain the weight back.
Some even reduce their level of activity when they start to work out spending the whole day sitting at their computers after a morning workout, or slumping in the sofa or straight to sleep after an evening jog.
Post workout hunger
A hard sweaty session burns up calories and raises metabolism, making you hungry. Psychologically, your brain tells you that you need to reward yourself with a large meal.
Most people tend to eat and drink sugary foodstuffs that contain simple carbohydrates to regain lost energy. Unfortunately, although these foods quickly re-energise the body, they also replace the calories that were burned during the workout, or can increase one’s weight.
Simple carbohydrates, although the quickest source of energy, should be avoided. They include sugar, honey, soft drinks such as soda, white rice, white bread, and pastries.
Lifestyle choices
A sedentary lifestyle does not help weight loss. If you are in the office for eight hours, drive to the gym and exercise for one and a half hours then drive back home and sleep for another eight hours, your workout is not beneficial.
It is like the typical rugby player who expends a lot of energy on the field, only to relax with beer and pork after a game. That is their lifestyle and that is why many players are actually overweight.
The science of weight loss
Wilbroad Makumbi, a physiotherapist with Federation of Uganda Basketball Association (FUBA) teams, explains;
“Someone can exercise for months without losing a single kilogramme because they do not reach the optimal point where their body begins to burn fat.
Physical exercises, performed for certain duration, per session, activate the body system to burn fat. However, some people stop the exercise just before they reach that point.
This way, the exercise only works to manage the weight; good for maintaining functionality of the heart and lungs, but absolutely does nothing for weight loss.
Exercises have to take place over a moderate to longer period of time, for example, jogging at a moderate speed for a longer period of time. Unfortunately, people do not have the time and patience to work out for longer periods.
“Weight loss programmes need to be specific to the body type. If you want to lose weight, engage in moderate exercise for at least an hour, five times a week, eat fruit afterwards, and plenty of water to rehydrate the water,” advises Mayanja.
The role of genetics
Our genes make a big contribution towards the body types that we have. In fact, all the other reasons for not losing weight should be considered in the context of our body types.
Gynaeoid body types
These tend to have small to medium shoulders and their breast size vary. They have large hips with small waists so that weight gain occurs only below the waistline.
The android body types
This type has broad shoulders and muscular limbs, with a straight trunk and not much of a waist. The weight gain is concentrated in the upper body and the abdomen.
The body turns the cholesterol into steroid hormones, having a body building effect. They make good athletes.
Thyroid body types
These have long limbs and narrow bones. Most models come from this stock. They have a high metabolic rate so they can eat a lot but gain little or no weight.
Lymphatic body types
Metabolism is slow and weight gain easy, all over the body so they appear chubby. They also have a dysfunctional lymphatic system. This results in fluid retention, which makes them look even fatter than they are.
