Is It Time to Rethink Our Weight Loss Paradigms?

Abstract

Strategies aiming to promote weight loss usually include anything that results in an increase in energy expenditure (exercise) or a decrease in energy intake (diet). However, the probability of losing weight is low and the probability of sustained weight loss is even lower. Herein, we bring some questions and suggestions about the topic, with a focus on exercise interventions. Based on the current evidence, we should look at how metabolism changes in response to interventions instead of counting calories, so we can choose more efficient models that can account for the complexity of human organisms. In this regard, high-intensity training might be particularly interesting as a strategy to promote fat loss since it seems to promote many physiological changes that might favor long-term weight loss. However, it is important to recognize the controversy of the results regarding interval training (IT), which might be explained by the large variations in its application. For this reason, we have to be more judicious about how exercise is planned and performed and some factors, like supervision, might be important for the results. The intensity of exercise seems to modulate not only how many calories are expended after exercise, but also where they came from. Instead of only estimating the number of calories ingested and expended, it seems that we have to act positively in order to create an adequate environment for promoting healthy and sustainable weight loss.

Effects of 4 Weeks of a Technique-Specific Protocol with High-Intensity Intervals on General and Specific Physical Fitness in Taekwondo Athletes: An Inter-Individual Analysis

“…In this context, evidence suggests that in addition to the energy expenditure of physical exercise, it is important to maintain a negative energy balance, i.e., a caloric intake that does not exceed total energy expenditure, in order to modulate body composition [ 45 , 46 , 47 ]. This is still a controversial issue [ 48 ].…”

Post-exercise Effects and Long-Term Training Adaptations of Hormone Sensitive Lipase Lipolysis Induced by High-Intensity Interval Training in Adipose Tissue of Mice

“…and (2) Is HIIT better at preventing obesity rebound? Previous studies have suggested that exercise cessation after MICT appeared to increase adipose accumulation (Del Vecchio et al, 2020), while HIIT showed stronger sustained effects on promoting enzymes activity associated with glycolysis and beta-oxidation pathways than MICT (Gentil et al, 2020). Like other sustained effects, could the better improvement of HIIT on sensitivity of adipocyte lipolysis imply better obese rebound prevention effect?…”

“…The mechanism of HIIT reducing fat is often considered to be related to the recovery period after exercise (Gentil et al, 2020). A frequently proposed viewpoint is that HIIT can cause higher excess post-exercise oxygen consumption (EPOC) during a recovery period, which makes the total energy expenditure higher than during MICT.…”

H″IT″ting the Barriers for Exercising during Social Isolation

“…IT consists of interspacing periods of intense exercise with periods of low-intensity exercise or passive recovery. This type of exercise has been increasingly recognized as being efficient to promote metabolic and cardiorespiratory adaptations [ 36 , 37 , 38 , 39 ]. IT can be performed in different forms, with different modes of intensity control such as perceived effort, heart rate, mechanical loading and intensity associated to VO 2 max [ 40 ].…”

“…Due to the intermittent characteristic, IT allows to accumulate a higher volume of vigorous exercise [ 45 ] and higher time close to or at maximal oxygen consumption levels when compared to continuous exercise [ 40 ]. Evidence from healthy and clinical populations have consistently shown that IT promotes metabolic and cardiorespiratory adaptations of similar or even greater magnitude than higher volumes of moderate-intensity continuous exercise [ 36 , 37 , 38 , 39 ]. Furthermore, IT is considered effective to reduce cardiometabolic risk factors associated with increased mortality and morbidity, such as high blood pressure [ 46 ], excessive body fat [ 47 ], impaired glucose metabolism [ 48 ], chronic low-grade inflammation [ 49 ] among others.…”