Dr Boon Lim

A New perspective in recent years, scientists have been exploring the link between chronic stress and poor health. This blog post will look at this new perspective and discuss the implications for our health. What is chronic stress? are often underestimated It can lead to a number of serious health problems, including heart disease, high blood pressure, diabetes, and depression If you're regularly feeling overwhelmed or hopeless, it's important to talk to your doctor about ways to manage your stress Chronic stress takes a toll on our bodies and minds in many ways It can cause headaches, stomach problems, insomnia, anxiety, and depression Over time, chronic stress can lead to more serious health problems such as heart disease, high blood pressure, diabetes, and other chronic conditions If you're struggling to cope with chronic stress, it's important to talk to your doctor about ways to manage it What are the effects of chronic stress on our health? are numerous and can be both physical and mental Our bodies are designed to handle short-term stress, but chronic stress can have a number of negative effects on our health, including cardiovascular disease gastrointestinal problems reproductive issues sleep disorders cognitive impairment How does chronic stress affect our bodies? can be widespread and significant Chronic stress can lead to high blood pressure, heart disease, stroke, diabetes, and cancer It can also weaken our immune system, making us more susceptible to infections and illness chronic stress can also cause anxiety, depression, and sleep disorders What are the long-term effects of chronic stress on our health? are far-reaching and significant While we may not always be aware of it, chronic stress can take a toll on our mental and physical health in a number of ways Chronic stress can lead to high blood pressure, heart disease, diabetes, and obesity It can also make us more susceptible to anxiety and depression Additionally, chronic stress can lead to insomnia, cognitive decline, and memory problems While the effects of chronic stress are certainly serious, there is some good news The first step to managing chronic stress is becoming aware of it Once we are able to identify the signs and symptoms of chronic stress in our lives, we can begin to take steps to manage it. There are a number of different techniques that can be effective in managing chronic stress, including exercise, relaxation techniques such as yoga or meditation, and counseling or therapy If you think you may be suffering from chronic stress, don't hesitate to reach out for help. There are many resources available to assist you in finding the help you need With proper diagnosis and treatment, the effects of chronic stress can be managed successfully How can we reduce chronic stress in our lives? ,How to reduce chronic stress in our lives Chronic stress can have a profound effect on our health It can increase our risk for developing heart disease, obesity, diabetes, and other chronic conditions It can also impact our mental health, leading to anxiety, depression, and other mental health disorders Given the significant impact that chronic stress can have on our health, it is important to understand how we can reduce it in our lives Here are five ways to reduce chronic stress Identify the sources of your chronic stress Many of us are unaware of the source(s of our chronic stress Once you identify what is causing your chronic stress, you can begin to take steps to address it Make time for yourself A key part of reducing chronic stress is making time for yourself – both mentally and physically. This means taking time out of your day to relax and unwind, even if it’s just for a few minutes It also means regular exercise and maintaining a healthy diet Learn how to manage your time Time management is a crucial skill. When it comes to reducing chronic stress Learning how to juggle your commitments – both personal and professional – can help you feel less overwhelmed by everything on your plate Say “no” more often One way we often inadvertently add to our stressful lives is by saying “yes” too often without really considering whether or not we have the bandwidth to take on additional obligations. If you find yourself feeling stressed because of an already full schedule, try saying “no” more frequently – this will help prevent you from over-committing and becoming even more stressed out in the future Seek professional help If you find that lifestyle changes alone aren’t enough to reduce your chronic stress levels, don’t hesitate to seek professional help from a therapist or counsellor who can assist you in addressing the underlying causes of your stress What can we do to improve our health despite chronic stress? are well-documented Chronic stress can lead to high blood pressure, heart disease, stroke, and other health problems, However, the impact of chronic stress on our mental health is often underestimated Chronic stress can cause anxiety, depression, and PTSD It can also make it difficult to concentrate and remember things If you are constantly under pressure, you may feel like you are in a constant state of fight-or-flight mode This can lead to fatigue and make it hard to enjoy life While there is no magic cure for chronic stress, there are things we can do to help manage it Exercise, meditation, and therapy can all be helpful in reducing the negative effects of chronic stress on our health Blog Post ConclusionWhile chronic stress can take a toll on our health, there are things we can do to mitigate its effects Some self-care practices that can help reduce the impact of chronic stress include regular exercise, relaxation techniques such as yoga or meditation, and spending time in nature If you are struggling to manage chronic stress, it is essential to talk to your doctor or a mental health professional Learn more about Chronic Stress on Heart Health

A hole in the heart atrial septal defect is a hole in the wall between the atria (the upper chambers of the heart). This hole allows blood to flow from the left atrium to the right atrium. The blood then mixes with oxygen-rich blood in the right ventricle and is pumped out to the body. The size of the hole in the atrial septal defect determines how much blood flows from the left atrium to theWhat are the symptoms of an Atrial Septal Defect?An atrial septal defect (ASD is a hole in the wall separating the upper chambers of the heart The symptoms of an ASD depend on how big the hole is and where it's located A small ASD may not cause any symptoms, while a large ASD can cause shortness of breath, fatigue, and irregular heartbeat ASDs are usually caused by a combination of genetic and environmental factors Most ASDs can be successfully treated with surgery or medicationsWhat causes an Atrial Septal Defect?An atrial septal defect (ASD is a hole in the wall between the upper chambers of the heart It is a type of congenital heart defect, which means that it is present at birth An ASD can range in size from tiny to large A small ASD may close on its own soon after birth A large ASD can cause problems throughout life and may require surgery to repair it The most common symptom of an ASD is shortness of breath, especially with exertion Many people with a small ASD have no symptoms and do not know they have the condition ASDs are often discovered when an electrocardiogram (EKG or other test is done for another reason An ASD occurs when the septum, the wall between the upper chambers of the heart, does not form correctly during fetal development The exact cause is unknown but it may be due to a combination of genetic and environmental factors Most ASDs are relatively benign and do not require treatment beyond monitoring by a cardiologist (heart specialist However, some ASDs can lead to serious complications such as stroke, congestive heart failure, or arrhythmias (abnormal heart rhythms In these cases, surgery may be necessary to repair or close the hole in the septumIs an Atrial Septal Defect serious?An atrial septal defect is a hole in the wall separating the upper chambers of the heart This results in oxygen-rich blood from the left side of the heart mixing with oxygen-poor blood from the right side Symptoms may include shortness of breath, fatigue, or heart palpitations An ASD can be congenital (present at birth or acquired later in life Most ASDs are not serious and do not require treatment, However, larger defects can cause problems such as congestive heart failure or stroke and may need to be repaired surgicallyHow is an Atrial Septal Defect diagnosed?An atrial septal defect (ASD is a hole in the wall that separates the upper chambers of your heart The ASD allows oxygen-rich blood from the left side of your heart to mix with oxygen-poor blood on the right side Which can put a strain on your heart and lungs and cause other health problems An ASD is often diagnosed during a routine physical examination or prenatal ultrasound, However, some people with an ASD do not have any symptoms and it may go unnoticed until adulthood If you have symptoms, they may include Shortness of breath Fatigue Swelling in your legs Heart palpitations Irregular heartbeat A rapid heartbeat An X-ray, echocardiogram, cardiac MRI, or cardiac CT scan can confirm the diagnosis of an ASD Although most ASDs are congenital (present at birth, they can also develop later in life as a result of infection, inflammation, or injury to the heart ASDs are usually treated with surgery to close the hole in the heart wall In some cases, medication may be prescribed to help control symptomsAn atrial septal defect is a type of heart defect that occurs when there is a hole in the wall between the left and right atria This can cause symptoms such as fatigue, shortness of breath, and irregular heartbeat If left untreated, an atrial septal defect can lead to serious complications such as heart failure or stroke Fortunately, many cases can be successfully treated with surgery or other interventions.For treatment of septal defect you can contact Dr Boon Lim.

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we’ll slim down. Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise … exercise isn’t a weight loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn. There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity. For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 per cent of energy use. So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control. One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same! Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise we’re getting every day. For one thing, exercise tends to make people hungry. And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution as do companies with a real interest in making sure we keep eating and drinking their products. Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to lose weight through exercise, it's just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that. If doing heavy exercise is difficult for you and still you want to loss weight?v LML Weight Loss programmed in London is for you. Dr Sara Hameed PhD LML Founder and Lead Physician and lead this weight loss programme.

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we’ll slim down. Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise … exercise isn’t a weight loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn. There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity. For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 per cent of energy use. So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control. One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same! Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise we’re getting every day. For one thing, exercise tends to make people hungry. And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution as do companies with a real interest in making sure we keep eating and drinking their products. Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to lose weight through exercise, it's just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that. If doing heavy exercise is difficult for you and still you want to loss weight?v LML Weight Loss programmed in London is for you. Dr Sara Hameed PhD LML Founder and Lead Physician and lead this weight loss programme.

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we’ll slim down. Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise … exercise isn’t a weight loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn. There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity. For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 per cent of energy use. So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control. One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same! Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise we’re getting every day. For one thing, exercise tends to make people hungry. And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution as do companies with a real interest in making sure we keep eating and drinking their products. Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to lose weight through exercise, it's just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that. If doing heavy exercise is difficult for you and still you want to loss weight?v LML Weight Loss programmed in London is for you. Dr Sara Hameed PhD LML Founder and Lead Physician and lead this weight loss programme.

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we’ll slim down. Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise … exercise isn’t a weight loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn. There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity. For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 per cent of energy use. So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control. One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same! Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise we’re getting every day. For one thing, exercise tends to make people hungry. And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution as do companies with a real interest in making sure we keep eating and drinking their products. Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to lose weight through exercise, it's just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that. If doing heavy exercise is difficult for you and still you want to loss weight?v LML Weight Loss programmed in London is for you. Dr Sara Hameed PhD LML Founder and Lead Physician and lead this weight loss programme.

We have this idea that if we want to lose weight, we join a gym on January 1st, we start working out regularly, and eventually, we’ll slim down. Well, here’s some bad news. I read more than sixty studies on this, and it turns out exercise is actually pretty useless when it comes to weight loss. Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies on exercise and weight loss We need to rebrand exercise … exercise isn’t a weight loss tool per se, it's excellent for health is probably the best single thing that you can do other than stopping smoking to improve your health. But don’t look at it as a weight loss tool. Exercise will definitely help you live a longer, happier life…. It’s just not the best way to lose weight. And the reason has to do with how our bodies use energy. You may not realize it, but physical activity is actually a tiny component of your daily energy burn. There are three main ways our bodies burn calories. These include your resting metabolism, so that's how much energy your body burns just for its basic functioning, just to keep you alive, basically. The other part of energy expenditure is the thermic effect of food, and that’s just how much energy is required to break food down in your body. The third part of energy expenditure is physical activity. For most people, physical activity - that’s any movement you do, only accounts for about 10 to 30 per cent of energy use. So the vast majority of energy or calories you burn every day comes from your basal or resting metabolism, over which you have very little control. While 100% of your “calories in” are up to you, only up to about 30% of your “calories out” are in your control. One study found that if a 200-pound man ran for an hour, 4 days a week for a month, he’d lose about 5 pounds at most, assuming everything else stays the same. And everything else doesn’t stay the same! Researchers have found we make all kinds of behavioural and physiological adaptations when we start increasing the amount of exercise we’re getting every day. For one thing, exercise tends to make people hungry. And I'm sure you know the feeling: you go for a spinning class in the morning, and then by the time you eat breakfast you're so hungry you maybe double the size of the portion of oatmeal you normally eat. There's also evidence to suggest that some people simply slow down after a workout, so if you went running in the morning you might be less inclined to take the stairs at work. These are called “compensatory behaviours” -- the various ways we unknowingly undermine our workouts. Researchers have also discovered a phenomenon called metabolic compensation. As people start to slim down, their resting metabolism can slow down. So the amount of energy you burn while at rest is lower. That means this bar might shrink as you start to lose weight. There’s still a lot of research to be done, but one study from 2012 is particularly interesting. They went out into the middle of the Savannah in Tanzania to measure the energy burn among a group of hunter gathers called the Hadza. These are super-active, lean hunter-gatherers. They’re not spending their days behind a computer at a desk. And what they found was shocking. What we found is that there was no difference at all. So even though the Hadza have a much more physically active lifestyle, they weren't burning any more calories every day than adults in the US and Europe. Somehow the energy they used for physical activity was being offset or conserved elsewhere. So how do they stay slim? They don’t overeat. We can undo the calories that we burn off in exercise pretty quickly. It would take about an hour of running to burn off a Big Mac and fries. You’d have to spend about an hour dancing pretty vigorously to burn off three glasses of wine you might drink with dinner. An hour of cycling really intensely on exercise bikes to burn off about two doughnuts. That’s why exercise is best seen as a healthy supplement for a strategy that’s focused on food. But despite extremely high obesity rates in the US, government agencies continue to present exercise as a solution as do companies with a real interest in making sure we keep eating and drinking their products. Since the 1920s, companies like Coca-Cola have been aligning themselves with the exercise message. The idea here is that you can drink all these extra bottles of soda as long as you work out. But as we're seeing, it doesn't work like that. Actually burning off those extra calories from a can of soda is really, really hard. We have an obesity problem in this country, and we shouldn't treat low physical activity and eating too many calories as equally responsible for it. Public health policymakers should really prioritize improving our food environment to help people make healthier choices about what they eat. It's not impossible to lose weight through exercise, it's just a lot harder. And we need to recognize how that works. If you do go to the gym, and you burn all these calories, it takes you a long time to do so and you put in a great amount of effort, you can erase all of that in five minutes of eating a slice of pizza. Relative magnitude is actually quite surprising, and most people don't fully appreciate that. If doing heavy exercise is difficult for you and still you want to loss weight?v LML Weight Loss programmed in London is for you. Dr Sara Hameed PhD LML Founder and Lead Physician and lead this weight loss programme.

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