|If you start to work out when you are already obese, it'll still help you lose weight, but if you'd been active the years before chances are you'd not have such weighty problems and wouldn't have to fear metabolic slow down.|
If you know the exercise drill and "diet" regimen on the TV show, you are probably not surprised to hear that the calorie restriction along with vigorous exercise in BLC participants resulted not just in a higher preservation of fat free mass (FFM), but also in a significantly more pronounced "metabolic adaption" compared to RYGB subjects.
Now, the fact that this happened despite comparable weight loss clearly suggests that we are dealing with "metabolic damage", right? Well, this is exactly what neither I, nor Nicolas D. Knuth and his colleagues who published the results of their NIH funded research in the peer-reviewed journal "Obesity" would say.
|Figure 1: Changes (%) in BMI, lean mass and body fat (%) after 7 (BLC) and 6 months, respectively (Knuth. 2014)|
Things to keep in mind: The study at hand confirms what Pourhassan et al. report in another recent study. Reductions in muscle, plasma triiodothyronine and kidney masses explain only 34.9%, 5.3%, and 4.5% of the reduction in RMR (Pourhassan. 2014). And with respect to the false notion that it would be better not to work out, to avoid "metabolic damage", I can only say that DeLany's recent study into the effects of exercise on the reduction in energy expenditure during weight loss interventions is only the latest in a long line of studies that confirm that working out will not just keep the energy expenditure from dropping, it will also improve the dieters' adherence to a given prescribed caloric restriction (DeLany. 2014).Against that background and in view of the fact that recent studies show that the contribution of body fat and other organs to the resting metabolic rate may have been significantly underestimated it is questionably how significant this comparison is. A comparison, by the way, that's not exactly fair:
Sugar + phosphate can limit the reduction in T3 during diets in women (read more)
- being sedentary vs. working out vigorously,
- not being able to cheat vs. being able to stick to a diet and exercise regimen,
- type II diabetic w/ HOMA-IR >8 vs. still pretty healthy w/ HOMA-IR = 2.0
|If you are sitting in the diet trap your situation is similar to the one of the boys and girls suffering from Athletes's Triad and so is the solution!|
Possible means to restore leptin to normal would include: Lower omega-3 (Hariri. 2014), total fat (Havel. 1999) and fructose (Teff. 2004), but higher dairy (Wennersberg. 2009) and carbohydrate (Romon. 1999) meals and / or zinc supplements (Chen. 2000) or sugar + phosphate (learn more) and nicotine (Eliasson. 1999) to increase leptin and leucine / EAA-rich proteins (Binder. 2014) or, again, nicotine (Li. 2003) to increase leptin sensitivity. Ah! And don't forget not to overtrain (Jürimäe. 2003) and, of course, to sleep enough (~8h) - sleeping less will lower leptin by >20% (Spiegel. 2004).
In conjunction with the previously cited health benefits (reduced blood pressure, increased HDL, ...) it would thus be idiotic to use the study at hand as evidence against the repeatedly proven usefulness of exercise for weight loss and health improvements in obese and non-obese individuals.
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