Misunderstanding of the relationship between diet, exercise and body weight


・Losing weight by doing exercise is temporary and it’s possible to rebound. Basically, exercise, workout(※) is a power accelerating to the direction of gaining weight (※especially muscle training) .
・However, the priority is in how you control your “diet”. The way a person controls their diet (when to eat, what to eat, how to eat etc) has a huge effect on whether we gain weight or not.
・Originally lean people doing sports eat 3 balanced meals per day, and it hinders increasing their Base Weight since some undigested foods tend to remain in their intestines throughout the day.
 In contrast, people who quite doing exercise or live sedentary lives tend to eat light or skip their meals. Such a situation can create intestinal starvation and lead to an increase of their Base Weight.


  Many of those who do sports are lean. When we see athletes who gained weight after quitting sports, the formula of “exercise=losing weight” may seem to work. Though many specialists think in this way, the relation between exercise and body weight can’t be so simple.

  However, with my 3 basis, relationship between diet, exercise and body weight, it becomes much easier to explain:
(1) each person has the function to maintain their present condition
(2) the phrase “gain weight” has 2 meanings
(3) Base Weight (set weight) increases by the intestinal starvation mechanism.

1. The relationship between “diet” and “exercise” is the commonly used pretext, for specialists

Specialists (doctor etc) would say “Aren’t you still eating too much...?” to those who didn’t lose weight despite exercise and “your exercise may not be enough...” to those who can’t lose weight despite calorie restriction.
  That is to say, since the relation of diet and exercise were regarded as “calories- in / calories- out”, it was used as a various pretext by specialists and no one really considered this relation deeply.

2. Consumed energy would be regained

  I repeat, but those who believe that “eat more and you’ll gain weight /exercise more and you’ll lose weight” are seeing things in this way(figure below). They are thinking that “intake and consumption are opposite and the difference between them would result in gaining weight (or losing weight)”.

However, it’s actually like this (figure below).

  Intake amount (A) and consumption amount (C) is mediated by the absorption. Therefore, as the consumption amount (C) increases, appetite and absorption rate and capacity(B) would increase relatively. Also, the increase of intake amount (A) not automatically increases absorption rate and capacity(B).

Please refer here for detail

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

There is no meaning in simply calculating calories

  Though exercise does consume energy once, there will be a reaction to regain consumed energy. There is some kind of a law that “consumed energy would be regained”. It’s the same thing as your hands become hot after playing with cold snow.

 On the other hand, if you don’t use it, your body will decay. If you break your leg and don’t move it, it will get extremely thin... it’s the same thing.  That is to say, exercise(※) basically revives the body, regains the cycle of energy and tries to store energy so it’s a power that accelerates to the direction of getting fat (storing fat)
(※it’s especially the case for muscle loading exercise such as exercise without oxygen).

  However, whether you gain weight or not depends on how you control your “diet”.
“Diet” is always the priority.
  This is why false theories emerge like “people exercising everyday are lean, even if they eat a lot".

3. What does it mean that “diet” is the priority?

First, I want to explain by several patterns.

(1) Not gaining weight while doing exercise

  As Dr. John Briffa, the author of "escape the diet trap" says, the perspective that “originally lean people start marathons and football and eventually become athletes” is a crooked but righteous view.

  Those who do exercise pay attention to nutrition and take nutritional supplement other than 3 meals. It’s because we think “I have to eat nutritiously” or “I have to eat properly” when we do exercise.
  In other words, originally lean people doing sports such as football and marathons take 3 balanced meals per day. And that would prevent increasing their Base Weight because intestinal starvation mechanism never occur (Some undigested foods tend to remain in their intestines throughout the day).
  Their misunderstanding is that they believe “I won't gain weight even if I eat a lot because I’m consuming” or “I won't gain weight even if I eat a lot because I have high metabolism”. “Consuming” is not completely wrong but eating a well-balanced meal 3 times a day actually has more meaning.

(2) Putting on some weight after quitting exercise

  On the other hand, there are people who say they put on some weight after quitting exercise or more desk work and not enough exercise …
  However, the problems lie rather in skipping meals, taking light meals, eating an unbalanced diet (with much carbohydrate) or taking meals at irregular times. That would more likely cause the intestinal starvation mechanism.

  When we have  nothing to do or stay at the desk all day, we tend to think “we should eat a light meal”. We may skip breakfast or take something light for lunch. We may eat only a burger in order to save calories or money for dinner with colleagues.
  In such situations, “the intestinal starvation mechanism” tends to occur and in a long-term, we might put on some weight.

  There are people who say “though I didn’t gain weight when I was young even if I ate a lot, recently I don’t do exercise so I’m gaining weight....” but in other words, it means that they didn’t gain weight when they were young since they ate a proper diet 3 times a day, but now they are eating light meals (with less vegetable) and are experiencing hunger for a long time, so they’re gaining weight.

♦ A friend of mine from college used to be very thin when he was in high school. He was practicing Judo and ate a lot of calories in order to gain weight and muscle, but he remained thin.

  However, he gained more than 10kg in just a year when he failed the university entrance exams on the first try. He said it was because he didn’t do any exercise but even studying uses calories in brain.
  When I asked the details, it seemed the most part of his daily diet, even more than half, was something simple to eat such as rice ball, snack bread or instant noodles.

(3)Gaining weight while doing exercise

  Though fighters and Sumo wrestlers (Japanese national sport) do exercise, they need to gain weight due to the characteristics of the sports. However, we often hear that even if some fighters eat a lot and take protein supplements other than 3 meals per day, it’s difficult to gain more muscle and weight.
  On the other hand, those who don’t want to gain weight, sometimes put on some weight easily. This is because the intestinal starvation mechanism is necessary in order to gain weight. Those who exercise hard think they need to take sufficient nutrition (milk product, protein, fat, vegetables etc.) but those who don’t do any exercise or live sedentary lives tend to eat lightly or skip their meals.

  Exercise is a power accelerating to the direction of gaining weight, but if you eat meals and protein every 4 or 5 hours in order to gain weight, some undigested foods tends to remain in your intestines throughout the day. And it hinders increasing your Base Weight.


♦ Sumo wrestlers are famous for being big but their main diet is a lot of rice and hot-pot dish called “Chanko” (stewed meat and vegetables) which is easy to digest.

  In addition to this, they always do an early morning practice not eating breakfast. They eat only twice a day(at 11:00 am and 6:00 pm) after practice. So all the foods they ate are able to digest in the whole intestines easily and their Base Weight increases.
  We can see that they are directing “the power to gain weight" and “the intestinal starvation mechanism” in the same direction. That is to say, it’s very logical in view of gaining weight.