Title : How exercise helps you lose weight? The shocking truth
link : How exercise helps you lose weight? The shocking truth
How exercise helps you lose weight? The shocking truth
Exercise can help achieve this by burning some extra calories.
However, some people claim that exercise is not effective for weight loss by itself.
This may be because exercise increases hunger in some people, so they eat more calories than you burn during training.
is really useful for weight loss exercise? This article takes a look at the evidence.
The exercise has health benefits powerful
Exercise is really great for your health ( 1 ).
This may reduce the risk of many diseases, including heart disease, diabetes, obesity, osteoporosis and some cancers ( 2 3 4 5 6 7 8 9 10 ).
In fact, people who work out regularly is believedto have up to 50% lower risk of dying from many of these diseases ( 11 ).
Exercise is also very good for your mental health, and can help manage stress and rest ( 12 ).
Keep this in mind when considering the effects of exercise. Even if it is not effective for weight loss, you still have other benefits that are so important (if not more).
Conclusion: The exercise is much more than just weight loss. It has several powerful benefits for your body and brain.
Think fat loss, not weight loss
The exercise is often advised for loss Weight but people should really aspire to loss fat ( 13 ).
If you simply reduce your calorie intake to lose weight without exercise, is likely to lose muscle as well as fat ( 14 ).
Indeed, it has been estimated that when people lose weight, about a quarter of the weight you lose is muscle ( 15 ).
When calorie intake is cut, the body is forced to seek other sources of fuel. Unfortunately, this means burning muscle protein, along with its fat ( 16 ).
The inclusion of an exercise plan with your diet can reduce the amount of muscle is lost ( 17 18 19 ) .
This is also important because muscle is more metabolically active than fat.
Preventing muscle loss can help offset the drop in metabolic rate that occurs when weight is lost, which makes it harder to lose weight and keep it off ( 13 ).
In addition, most of the benefits of exercise appear to come from improvements in body composition, overall fitness and metabolic health, not just weight loss ( 20 ).
Even if "weight" is not lost, you may still be losing fat and building muscle instead.
For this reason, it may be useful to measure your waist size and body fat percentage from time to time. The scale does not tell the whole story.
Conclusion: When weight, you want to maximize fat loss and minimize muscle loss is lost. It is possible to lose body fat without losing too much weight on the scale.
Cardio helps burn calories and body fat
One of the most popular types of exercise to lose weight is aerobic exercise, too known as cardio. Examples include walking, running, cycling and swimming.
Aerobic exercise has no significant effect on muscle mass, at least not compared to weight lifting. However, it is very effective in burning calories.
A recent 10-month study examined how cardio affected 141 people obese or overweight. They were divided into three groups and were not told to reduce calorie intake ( 21 ):
- Group 1 :. Burning 400 calories doing cardio 5 days a week
- Group 2 :. Burning 600 calories doing cardio 5 days a week
- Group 3 :. No exercise
Group 1 participants lost 4.3% of their body weight, while those in group 2 lost just over 5.7%. The control group, who did not exercise, actually increased 0.5%.
Other studies also show cardio can help burn fat, especially the dangerous belly fat increases the risk of type 2 diabetes and heart disease ( 20 22 , 23 ).
Therefore, the addition of cardio is likely to help you control your weight and improve your metabolic health lifestyle. Just do not make the exercise by consuming more calories instead.
Conclusion :. Doing aerobic exercise regularly can increase the number of calories you burn and help you lose body fat
lifting weights helps burn more calories around the clock
All physical activity can help burn calories.
However, resistance training - such as weight lifting - has benefits that go beyond that
Resistance training helps increase strength, tone and. amount of muscle you have.
This is important for long term health, since inactive adults lose between 3-8% of their muscle mass per decade ( 24 ).
Greater amounts of muscle also increase their metabolism , which helps burn more calories throughout the day - even at rest ( 25 26 , 27 ).
This also helps prevent drop in metabolism that can occur with weight loss.
In a study of 48 overweight women with a very low calorie diet found that those who followed a weight lifting program maintained their muscle mass, metabolism and strength, even though they lost weight ( 28 ).
Women who do not lift weights lost weight too, but also lost more muscle mass and experienced a decrease in metabolism ( 28 ).
Because of this, doing some sort of resistance training is really a crucial for an effective plan for weight loss long term addition. This makes it easier to maintain weight, which is actually much harder than losing it in the first place.
Conclusion :. Lifting weights helps maintain and build muscle, and helps prevent your metabolism slows down when fat is lost
people who exercise often eat more
One of the main problems with exercise and weight loss is that exercise not only affects the "calories out" side of the energy balance equation.
may also affect appetite and hunger levels , which can cause you to eat more calories.
exercise may increase hunger levels
One of the main complaints about exercise is that it can make you hungry and make you eat more.
has also suggested that exercise can cause the number of calories you have burned and the "reward" of food is overestimated. This can prevent weight loss and even lead to Weight gain ( 29 , 30 ).
Although not applicable to everyone, studies show that some people do not eat more after exercise, which can prevent weight loss ( 31 , 32 , 33 ).
The exercise may affect hormones that regulate appetite
Physical activity can influence hormone ghrelin. Ghrelin is also known as the "hunger hormone" because of the way it drives your appetite.
Interestingly, studies show that the appetite is suppressed after intense exercise. This is known as "exercise anorexia" and appears linked to a decrease in ghrelin.
However, ghrelin levels to return to normal after about half an hour.
So although there is a relationship between appetite and ghrelin, which does not seem to influence the amount you actually eat ( 34 ).
effects on appetite may vary depending on the individual
Studies on calorie intake after exercise mix. It is now recognized that both appetite and food intake after exercise can vary between individuals ( 30 35 36 37 , 38 ).
For example, women have proven to be hungrier after exercising men and thin people can become less hungry than obese people ( 31 39 , 40 , 41 , 42 ).
Conclusion: How exercise affects appetite and food intake varies among individuals. Some people may be more hungry and eat more, which can prevent weight loss.
How exercise helps you lose weight?
The effects of exercise on weight loss or weight gain varies from person to person ( 43 ).
Although most people who exercise lose weight long term, some people find that their weight is stable and some people even gain weight ( 44 ).
muscular However, some of those who actually gain weight are gaining, not fat.
Everything that is said, comparing diet and exercise, change their diet tends to be more effective for weight loss than exercise ( 45 46 ).
However, the most effective strategy involves both diet and exercise ( 47 ).
Conclusion: The body's response to exercise varies between individuals. Some people lose weight, others maintain their weight and a few people can even gain weight.
people who lose weight and keep it off tend to exercise a lot
keeping the weight off once you have lost is difficult.
In fact, some studies show that 85% of people who go on a diet weight loss are unable to maintain weight ( 48 ).
Interestingly, studies have been done on people who have lost weight and kept it off for years. These people tend to do a lot of exercise, up to an hour per day ( 49 ).
is best to find a physical activity that you enjoy and that easily adapts to your lifestyle. In this way, you have a better chance of keeping up.
Conclusion :. people who have successfully lost weight and kept it off tend to do a lot of exercise, up to an hour per day
A healthy diet is also important
Exercise can improve your health and help you lose weight, but eating a healthy diet is absolutely crucial.
You can not outrun a bad diet.
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