a diet it's called the yoyo effect so how can we lose weight permanently that's a question freiburg universities professor daniel kearney is seeking to unfair. we know that long term weight loss only functions when we also exercise exercise builds muscle mass and raises the basal metabolic rate and we also burn calories while we're exercising and that helps balance our energy account over the whole day but in. every movement uses energy but most people overestimate their kind of expenditure. exercise is always worthwhile but don't overestimate the effect of a single session you have to exercise continually and make it part of your daily lifestyle then it has a much more noticeable effect overall what's your exercise builds muscle mass the extra muscle mass boosts the base or metabolic rate of. the muscle transforming factor into muscle works best with high intensity interval training. in high intensity interval training you have short intervals in which you do very strenuous exercise followed by short breaks after each break you launch back into the high stress phase that means no long breaks to