For dieting, meal improvement rather than exercise


  1. When proposing exercise, always provide meal coaching too
  2. Little benefit of consumed calorie
  3. Exercise won’t reduce body fat?
  4. It’s normal that dietary restriction and exercise won’t last

1.When proposing exercise, always provide meal coaching too

What I’ve learned through my experience of instructing exercise and diet, is that most of the people can’t get good results only with exercise. As I came in touch with many clients (who couldn’t get good results), I started to realize a pattern in those clients who couldn’t get results.

They all had problems in their eating habits such as they kept eating what they like or didn’t want to change their eating habits…

When we think of the mechanism to make a body slim,there is no dieting way more effective than to control one’s meal and I believe it’s proper to think that exercise is just added to it. 

Most of the diet books do explain a method of exercising and they always refer to a person’s meal. Those who got results and became slim, it was not due to exercise, but their meal (caution: it’s not dietary restriction). *snip*

It is important to understand that the basic premise for a beautiful body style is through exercise and reducing size or weight, this is possible by improving meal.

(Citation from “For dieting, exercise should be 10% and meal should be 90%” by Takuro Mori)

▽I wanted to say the same thing, but since the words of a sports professional is much more creditable so I just quoted him.
The book called “Get Slim with Exercise” always refers to eating habits. Its content is to avoid junk food. Eat traditional Japanese food and dishes that improves metabolism. I think the recent trend is to eat enough and do exercise.

If you eat enough but got slim, you might think that exercise contributed a lot in reducing weight.

However, it’s a misunderstanding. The calorie consumed by exercise is little and only by changing what you eat can make people slim. Exercise should rather be considered in creating a well-trained body after getting slim.

 2.Little benefit of consumed calorie

"Faith in the health benefit of physical activity is now so deeply ingrained in our consciousness….
But the question I want to explore here is not whether exercise is fun or good for us or a necessary adjunct of a healthy lifestyle, as the authorities are constantly telling us, but whether it will help us maintain our weight if we're lean, or lose weight if we're not. The answer appears to be no. (P41)  *snip*

A 250-pound man will burn three extra calories climbing one flight of stairs, as Louis Newburgh of the University of Michigan calculated in 1942. "He will have to climb twenty flights of stairs to rid himself of the energy contained in one slice of bread!"

So why not skip the stairs and skip the bread and call it a day? (P48) *snip*

▽Other experts took to arguing that we could lose weight by weightlifting or resistance training rather than the kind of aerobic activity, like running, that was aimed purely at increasing our expenditure of calories. (P54)

The extra muscle would contribute to maintaining the fat loss, because it would burn off more calories-muscle being more metabolically active than fat.

To make this argument, though, these experts invariably ignored the actual numbers, because they, too, are unimpressive.

If we replace five pounds of fat with five pounds of muscle, which is a significant achievement for most adults, we will increase our energy expenditure by two dozen calories a day.

Once again, we're talking about the caloric equivalent of a quarter-slice of bread, with no guarantee that we won't be two-dozen-calories-a- day hungrier because of this. And once again we're back to the notion that it might be easier just to skip both the bread and the weightlifting."  (PP.54-55)

(Citation from “Why We Get Fat?” by Gary Taubes)

3.Exercise won’t reduce body fat?

“Body fat is a stored energy so the body won’t use it so easily. Even if you exercise real hard or work hard to get slim in short term, glycogen is mainly consumed, which is the quick energy stored in the liver and muscle. Glycogen is a glucide and when we consume glycogen, the body wants to recover it by gaining more glucides by eating sweet things. *snip*

Even in aerobic exercise which is said to consume more body fat, the half of the consumed calories are glycogen. I’ve said 30 minutes of running will consume 200 kcal but half of it is not body fat, but glycogen. The best consumption efficiency is still only half.

I think you can understand how hard it is to reduce 1 kg of body fat (7200 kcal) only by aerobic exercise with low calorie consumption.”

(Citation from “For dieting, exercise should be 10% and meal should be 90%” by Takuro Mori)

What we need to pay attention to is that even in half of 200 kcal, 100 kcal is fat, we can’t just simply add it everyday. Please remember the previous article “consumed energy will always come back”. We can’t be sure that we end up taking 100 kcal extra at the end of the day and even if the calorie intake for the day is the same, absorption rate will be higher in order to cover the loss. So, you can see the reason losing weight stagnates at some point.

"The U.S. Department of Agriculture (USDA), the International Association for the Study of Obesity, and the International Obesity Taskforce recommended that we should exercise an hour a day.

But the reason these other authorities advocate more exercise is not to help us lose fat, which they tacitly acknowledge cannot be done by exercising alone; rather, it's to help us avoid getting fatter.

The logic behind the one-hour recommendations is based precisely on the paucity of evidence to support the notion that exercising any less has any effect. Since few studies exist to tell us what happens when people exercise for more than sixty minutes each day, these authorities can imagine that this much exercise might make a difference. "(P44)

(Citation from “Why We Get Fat?” by Gary Taubes)

4.It’s normal that dietary restriction and exercise won’t last

I want to explain how dietary restriction and exercise which are said to be indispensable for dieting are meaningless. “Keep moving without eating will make you slim” is a truth (we can die from that) but we need at least a few meals a day in order to keep our daily life, so in that case, it no longer stands as a truth.

" I want to eat! "

  1. Subconscious can’t understand negative form so however we try “not to eat”, what we see in the brain is food. However strong your will is, we can’t seem to beat the power of the subconscious (said to be 97 to 99%) driven by image, therefore we want to eat even more.

  2. It might work if it’s your favorite sports, but you can’t continue the sports you don’t like.(Takuro Mori)

  3. The exercise will raise your appetite so you will even get more stress by not eating.

  4. People naturally tend to move less during the rest of their day once they do more exercise. (Dr.John Briffa)

  5. Long exercise might consistently increase cortisol concentration and this will promote storing body fat.(Dr.John Briffa)

  6. Though you might get slim once, it’s the same as the dieting of a boxer which is temporary. Doing exercise with an empty stomach tends to create “starvation mechanism” and heightens the possibility of rebounding and gaining even more weight. (my theory)

And I think that the reason why such a wrong view of dieting is still believed is due to the misunderstood view between the relationships of “diet, exercise and weight”.

【related article】→ "Misunderstanding of the relationship between diet, exercise and body weight"

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2018.01.31 If there is no need to exercise to lose weight….