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Less Can Be More, Research Shows: Maximizing Health Benefits of Exercise By Finding Your “Goldilock’s Zone”

Goldilock's Exercise Zone

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  • In a recent study, men who exercised at medium intensity for 30 minutes, several times a week, shed two pounds more weight over the course of 13 weeks than those exercising for 60 minutes at the same intensity and frequency
  • Evidence suggests there may be a “Goldilock’s Zone” when it comes to exercise. “Just enough” boosts your overall energy levels, spurring you to be more active during non-exercising hours (taking stairs, getting out of your office chair more frequently, walking longer distances)
  • “Too much” exercise might actually lead to an increasingly sedentary lifestyle outside of exercise hours, likely due to a combination of exhaustion and inadvertently eating more to compensate for the high calorie expenditure during exercise
  • The types of food you eat, may play a significant role in decreasing or heightening sensations of hunger afterward, which will affect your overall calorie intake for the day. Eating carbohydrates for breakfast will promote fat storage, making weight loss more difficult despite exercise
  • Avoiding fructose and other grain carbohydrates is a critical element of a successful weight loss strategy. This includes sports or energy drinks and fruit juices (even if they’re freshly squeezed)
  • Abstaining from food altogether for certain periods of time, known as intermittent fasting, can help boost exercise results even more

By Dr. Mercola

One of the biggest hurdles people face in maintaining an exercise program is finding the time to do it. Fortunately, modern exercise research shows that you can significantly reduce your workout time while reaping better health benefits, compared to a traditional cardio program.

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