What gives? The truth is, there isn’t one tried-and-true method for weight loss, and for some people, cardio just isn’t an effective way to lose weight—but there’s more to it than meets the eye. Let’s take a closer look. The small study closely followed 16 healthy young men to see which types of exercise led to increased levels of acylated ghrelin, or the hormone that increases appetite. Interestingly, they found that when these men ran for 90 minutes or longer, their appetites were actually less voracious than the appetites of those who engaged in shorter, more intense bursts of exercise. Of course, this is a small study, but the bottom line is that we’re all different—and for some people, eating an enormous meal after exercise might have less to do with actual appetite and more to do with other factors. He adds that exercise is actually a great way to understand what your body needs, as we need to eat after exercise in order to repair the muscles. But he points out that a lot of people are addicted to carbohydrates, which messes with hunger cues. “Breaking the addiction most people have to carbohydrates is key,” he says. “Cardiovascular fitness, strength training, and mobility should both be employed in a weight-loss routine,” says Matheny. “There is a right way and a wrong way for each person depending on their current level of fitness and their goals. I still think a blend of the three is the best, but I do think strength training or strength combined with cardiovascular training can be more effective in a shorter amount of time than just cardiovascular activity. The reason for this is that cardiovascular training does not typically build lean muscle mass, which is key for increasing metabolism and helps burn more calories and aids in weight loss.” But above all, Matheny says, proper nutrition is key. “Exercise is important for so many reasons, but changing your nutrition can be the only thing you need to do if your goal is just weight loss,” he says. “Any sort of exercise will aid in weight loss, but making sure you’re nourishing your body properly is by far the most important thing you can do.” Interested in the cardio/weight-loss connection? Here are four reasons cardio might be sabotaging your fitness goals.
