I’m Sarah Flower, a nutritionist, author, and health writer with a passion for functional medicine. Over the years, I’ve worked with hundreds of clients who begin exercising with one goal in mind—weight loss. And while movement can help shift the scales, it’s about much more than that.
Exercise isn’t merely about burning calories; it’s about longevity, hormonal balance, gut health, and mental well-being. Whether you’re lifting weights, walking the dog, or dancing in the kitchen, movement plays a vital role in how your body functions. The key is understanding how to exercise smarter—not simply harder.
Exercise is often hailed as the holy grail of weight loss. It’s easy to see why—move more, burn calories, and watch the number on the scales drop. Simple, right? Well, not quite. While regular physical activity plays a role in weight management, its benefits extend beyond simply shedding a few pounds. A well-rounded exercise routine isn’t just about burning fat—it enhances metabolism, balances hormones, supports gut health, lifts mood, and even adds years to your life.
However, before you rush off to sign up for the nearest gym or commit to a 5am running club, it’s important to remember one key truth: you can’t outrun a bad diet. No amount of exercise will compensate for poor nutrition. If your goal is sustainable fat loss, improved health, and better energy levels, it all starts with what’s on your plate.
Think of your body as a high-performance engine—fuel it with the right foods, and it will burn fat efficiently, build strength, detoxify naturally, and support hormone balance. Feed it with highly processed, sugar-laden foods, and it will struggle to function properly, no matter how many hours you spend sweating in the gym. Good nutrition isn’t just about weight loss; it’s about giving your body the nutrients it needs to power your workouts, recover efficiently, and reach your health goals.
In short, exercise and nutrition go hand in hand. You need both working together to get the best results. So, before diving into which workouts are best for metabolism, fat-burning, and muscle tone, ensure your diet is setting you up for success. That means plenty of protein to build muscle, healthy fats to support hormones, and fibre-rich foods to feed your gut microbiome. Once you’ve nailed that, exercise will become the powerful, life-changing tool it’s meant to be.
We’ve covered the importance of good nutrition in previous features, so let’s shift our focus to movement, and believe me, it’s crucial. But maybe not in the way you think. When people hear the word ‘exercise,’ they often imagine intense gym sessions, marathon training, or lifting heavy weights. But movement is a far better term. I often hear clients say they ‘don’t exercise’—yet they garden for hours, walk the dog, or cycle to the shops. That’s movement, and it counts! Because these activities are enjoyable, they don’t think of them as ‘exercise.’ Yet, these types of movements provide incredible health benefits.
In the UK, over 25% of adults are classed as inactive, meaning they engage in less than 30 minutes of movement per week (Sport England, 2023). But the good news? Even small increases in daily movement can significantly improve your health and quality of life. This shift in focus—from just ‘exercise’ to ‘movement’—makes fitness more accessible and sustainable. Whether you prefer weightlifting, walking, gardening, or dancing, the key is to find enjoyable ways to move daily.
Key benefits of exercise beyond weight loss
While weight loss is often the main reason people start exercising, the benefits of movement stretch far beyond just burning calories.
- Improved cardiovascular health: Reduces the risk of heart disease, stroke, and high blood pressure.
- Enhanced mental health: Exercise boosts our endorphin levels, reducing symptoms of depression, anxiety, and stress.
- Better blood sugar control: Strength training and cardio improve insulin sensitivity, reducing the risk of type 2 diabetes.
- Stronger bones and joints: Weight-bearing exercises prevent osteoporosis and arthritis.
- Boosted immune function: Regular exercise can enhance immune response and reduce inflammation.
Muscle: Your Body’s Metabolic Powerhouse
Many people focus purely on fat loss when thinking about exercise, building muscle is one of the most effective long-term strategies for improving metabolism and overall health.
Why Muscle Matters
- Muscle burns more calories at rest: Muscle tissue is metabolically active, which burns energy even when you’re not exercising. The more muscle mass you have, the more calories you burn throughout the day. Studies show that for every kilogram of muscle gained, the resting metabolic rate increases by about 7% (Westcott, 2012).
- The Afterburn Effect (EPOC - Excess Post-Exercise Oxygen Consumption): Strength training creates an “afterburn” effect, meaning your body continues burning calories for up to 48 hours after an intense workout (LaForgia et al., 2006).
- Muscles are crucial for blood sugar regulation: Strength training improves glucose uptake by increasing GLUT4 transporters, helping prevent insulin resistance and type 2 diabetes (Grontved & Hu, 2011).
- Muscles are essential for healthy ageing: From your 30s onwards, muscle mass naturally declines in a process called sarcopenia. Regular resistance training can slow or even reverse this decline, keeping you strong and mobile as you age.
How to Build and Maintain Muscle
- Aim for 3–4 sessions of resistance training per week
- Focus on compound movements (e.g., squats, deadlifts, push-ups, pull-ups)
- Prioritise protein intake (1.6–2.2g per kg body weight per day)
The Pros and Cons of Cardio
For years, cardio has been hailed as the ultimate weapon for weight loss. The logic seems sound; run more, burn more calories, lose more fat. But while cardio certainly has its benefits, relying on it as your main fat-loss strategy might not be the best idea in the long run.
Cardio is fantastic for heart health, endurance, and boosting mood—nothing beats that post-run high. It also torches calories while you're doing it, making it a popular choice for those looking to drop a few pounds. Plus, it’s an excellent stress reliever. There’s something oddly therapeutic about pounding the pavement or pedalling away your frustrations.
But before you sign up for a marathon, let’s discuss the downsides. First, let’s focus on the issue of muscle loss. Long-duration cardio, especially without strength training, can start breaking down lean muscle tissue. Less muscle means a slower metabolism, making fat loss even harder.
And let’s not forget cortisol—the stress hormone that, when elevated for too long, encourages your body to store fat rather than burn it (and typically right around the belly—how kind of it). Engaging in prolonged aerobic exercise, especially at higher intensities, can significantly elevate cortisol levels compared to resistance exercise. Elevated cortisol concentrations are indicative of muscle catabolism, increasing the loss of lean muscle tissue. (Baylor University). By combining cardio with strength training, you can enjoy the cardiovascular benefits while preserving muscle mass and maintaining a healthy metabolism.
Excessive cardio can sabotage your diet. Have you ever finished a long workout feeling absolutely ravenous? That’s your body crying out for fuel, thanks to an increase in ghrelin (your hunger hormone) and a leptin drop (the one that tells you you’re full). This often leads to overeating, effectively undoing all that effort on the treadmill. The key here is to work on your post-workout fuel. A protein-rich meal will help stabilise blood sugar and curb cravings, stopping you from reaching for junk food. Hydration is key too—thirst is often mistaken for hunger, so down a glass of water before assuming you need to eat. And finally, avoid falling into the ‘I’ve earned this’ trap—rewarding yourself with a high-sugar, high-calorie treat after every workout is a fast track to frustration. Stick to whole, nutrient-dense foods, and your body will thank you.
So, what’s the best approach? Balance. If you love running, cycling, or swimming, great; just don’t make cardio your only form of exercise. Mix in strength training to preserve muscle and keep metabolism high. A couple of weekly cardio sessions, combined with resistance workouts, will deliver far better results than running yourself into the ground (literally).
How to Structure Your Exercise Routine
For optimal health, longevity, and fat loss, aim for a balanced approach that includes:
- Strength Training (3–4x per week): Focus on compound movements like squats, deadlifts, push-ups, and lunges. Lift moderate to heavy weights to build muscle and boost metabolism.
- Cardio (2–3x per week): Mix it up with steady-state cardio (such as walking or cycling) and high-intensity interval training (HIIT) for cardiovascular health and endurance.
- Recovery & Mobility (Daily): Incorporate stretching, yoga, or light walking to aid recovery, improve flexibility, and reduce injury risk.
A well-rounded fitness routine isn’t about overdoing any one type of exercise—it’s about balance. You’ll build a resilient body that supports long-term health and well-being by combining strength training, cardio, and recovery-focused movement.
Exercise and Our Hormones: The Hidden Connection
When it comes to fat loss, muscle building, and overall well-being, hormones play a crucial role. Exercise influences several key hormones that regulate metabolism, energy, and fat storage. The trick is understanding how different types of movement impact them—helping you to work with your body, not against it.
Cortisol: The Stress Hormone
Cortisol is your body's primary stress hormone, released in response to physical and emotional stress. Short bursts of cortisol can be beneficial, helping with energy production and inflammation control. However, chronic elevation of cortisol (often due to overtraining, work stress, or poor sleep) can lead to increased belly fat, muscle breakdown, and fatigue (Hackney, 2006).
How to Manage Cortisol for Better Results
- Avoid excessive high-intensity workouts if you're already stressed
- Prioritise strength training, walking, yoga, and Pilates over daily HIIT sessions
- Ensure quality sleep and proper recovery between workouts
- Support your nervous system with deep breathing and meditation
Insulin: The Fat Storage Hormone
Insulin is essential for regulating blood sugar, but when levels are chronically high (due to poor diet, lack of exercise, or stress), it promotes fat storage—especially around the midsection. The good news? Exercise improves insulin sensitivity, making it easier for your body to process carbohydrates efficiently and reduce your risk of type 2 diabetes (Grontved & Hu, 2011).
How to Improve Insulin Sensitivity with Exercise
- Strength training is particularly effective—muscle acts as a sponge, soaking up excess blood sugar
- Combine resistance training with low-impact cardio (e.g., walking, swimming, cycling)
- Avoid long periods of inactivity—even standing up and stretching regularly helps
Remember, your body primarily burns glucose stored in the liver and muscles for energy during exercise. Only once these stores are depleted does it tap into fat reserves. However, if you constantly top up with sugars—whether through diet or sugary gym drinks—your body remains in sugar-burning mode, never reaching those fat stores. To maximise fat-burning, avoid high-glucose snacks and allow your body time to switch from burning sugar to burning fat.
Growth Hormone: The Youth Hormone
Growth hormone is essential for fat metabolism, muscle repair, and keeping skin youthful. It naturally declines with age, but exercise can help stimulate production. Short, intense bursts of movement—such as HIIT (High-Intensity Interval Training) or heavy resistance training—are particularly effective for boosting growth hormone levels. (Godfrey et al., 2003).
How to Boost Growth Hormone Naturally
- Perform explosive, high-intensity exercises like sprinting or heavy lifting
- Get enough deep sleep—most growth hormone is released during the night
- Avoid excess sugar, which can suppress natural growth hormone production
The Role of Exercise in Gut Health
Your gut is home to trillions of bacteria, and the balance of these microbes plays a crucial role in digestion, immunity, and even mental health. The good news? Exercise can help cultivate a thriving gut microbiome. Studies show that physically active individuals tend to have higher levels of beneficial gut bacteria, which support digestion, reduce inflammation, and enhance overall gut function (Clark & Mach, 2016).
But it’s not just about hitting the gym—low-impact activities like walking, yoga, and swimming also contribute to better gut health by reducing stress, which is a major disruptor of the microbiome. On the flip side, overtraining or excessive endurance exercise can negatively impact gut health by increasing gut permeability (also known as ‘leaky gut’), potentially leading to bloating, IBS, and other digestive issues.
How to Support Gut Health Through Exercise
- Aim for a mix of strength training, moderate cardio, and restorative movement
- Avoid chronic overtraining, which can trigger gut inflammation
- Support your microbiome with a fibre-rich diet and plenty of hydration
Exercise for Longevity and Disease Prevention
Want to live longer and stay healthier? Exercise is one of the most powerful tools for longevity. Regular physical activity reduces the risk of all-cause mortality by up to 30% (WHO, 2022). More specifically, research shows that exercise:
- Lowers the risk of heart disease by 35%
- Reduces the likelihood of developing cancer
- Enhances cognitive function and helps prevent dementia
- Supports healthy ageing by maintaining strength and mobility
The best part? You don’t need to become a marathon runner to reap these benefits—consistent, moderate movement is enough to make a significant difference.
Ready to take your weight loss to the next level? In Week 14 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.
By Sarah Flower, Nutritionist.
