As the new year approaches, many of us see it as an opportunity for a fresh start. With the festive season behind us, flipping the calendar to January often feels like a chance to reset our lives. For countless individuals, this time of year is a cue to commit to personal transformation. You know the mantra: “New Year, new you!”
While any moment is ideal for pursuing improvements in our well-being, January is particularly associated with New Year’s resolutions. Statistically, around 60% of people make resolutions, yet only about 8% manage to fulfill them. Most individuals abandon their goals by mid-January, with many throwing in the towel by the second week of February. Nevertheless, these statistics don’t dissuade us from trying.
One of the leading resolutions? Exercising more. If you’re gearing up to hit the gym this January, take a moment to reflect on your motivation—because weight loss shouldn’t be your primary goal.
Exercise can play a role in weight loss, yet it isn’t the only path to shedding pounds and certainly isn’t the most effective method. I’m not discouraging you from exercising; in fact, I’m advocating the opposite! Working out is incredibly beneficial for both your physical and mental health, and the number on the scale pales in comparison to the overall wellness you gain from moving your body.
I won’t be offering weight loss tips here, as every body is unique, and you know your own body better than anyone else. My desire is for you to prioritize feeling good. If your intention is to increase your physical activity, it’s crucial to understand what you can realistically expect from it.
Often, exercise is viewed as a grueling task, leading many to believe they deserve a reward for their efforts. You might think, “I’ve just sweated it out at the gym; I deserve a treat!” But that’s not how our bodies function, and that’s perfectly fine. The true benefits of exercise are far richer and more enduring than simply losing weight.
We burn calories in three main ways: (1) through our metabolism, (2) by expending energy to digest food, and (3) through physical activity. Physical activity doesn’t have to feel torturous; it can be enjoyable, encompassing everything from dancing to gardening. Personally, I enjoy vigorous workouts like hot yoga and CrossFit, but it’s essential to find something that resonates with you.
While more intense workouts can help burn calories and build muscle, the majority of our daily energy expenditure (60-80%) comes from our basal metabolic rate. Exercise only contributes about 10-30% to our overall calorie burn. It can help maintain a healthy body weight but isn’t a standalone solution for weight loss.
Interestingly, in some cases, exercise may even hinder weight loss efforts. After a workout, we might feel hungrier and indulge in extra snacks, convincing ourselves we’ve burned enough calories to justify it. Enjoy that pizza or ice cream, but do so because it tastes good—food should be about enjoyment, not a reward system.
Moreover, after completing a workout, many people mistakenly believe they’ve done enough and neglect further activity throughout the day. When we slim down due to diet and exercise, our metabolism may also slow down. We may reach a plateau, and instead of recognizing that more exercise won’t fix it, we push ourselves harder.
The benefits of working out extend beyond weight management. Regular physical activity promotes stronger bones, reduces heart disease risk, improves sleep, and enhances overall mood. For many, including myself, exercise serves as a powerful tool against anxiety and depression. It releases chemicals in the brain that can elevate mood, similar to the effects of certain medications. While it’s not a substitute for professional mental health care, it can certainly uplift our spirits.
Exercise has played a pivotal role in my journey towards sobriety, alleviating stress and boosting endorphins—feelings I once sought through alcohol. It fosters a sense of accomplishment and improves mental clarity.
Ultimately, it’s time to shift our perspective on why we choose to engage in activities like Pilates, jogging, or using a Peloton bike. Let’s focus on health rather than just body size. Everyone’s body responds differently to exercise, and it’s well-established that physical activity isn’t a miracle solution for weight loss. Remember, 100% of calories come from food, while only 10-30% are burned through physical activity.
So, as you consider joining a gym this New Year, let health be your priority—not weight loss. Discover workouts that bring you joy because finding movement you love will ensure you keep going, which is essential for overall health. After all, being healthier is far more important than simply being thinner.
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Summary
In summary, the gym should be about improving your health, not just focusing on weight loss. Embrace exercise for its myriad benefits, including enhanced mood and overall well-being. Choose activities that you enjoy to maintain a long-term commitment to physical activity.