08 Nov Does Exercise Help You Lose Weight? The Surprising Truth
To shed weight, you want to burn more calories than you consume.
Exercise can help you attain this by burning off some extra calories.
However, some people today claim that exercise is not successful for weight loss on its own.
This may be because exercise increases hunger in certain individuals, which makes them eat more calories than they burned during the workout.
Is exercise really valuable for weight loss? This report requires a look at the evidence.
Exercise Has Powerful Health Benefits
Exercise is really great for your health.
It can decrease your risk of several diseases, such as heart disease, diabetes, obesity, osteoporosis and some cancers.
In fact, those who exercise on a regular basis are believed to have up to a 50% lower risk of dying from many of these disorders.
Exercise is also incredibly great for your emotional health, and it can help you handle stress and unwind.
Keep this in mind when you consider the effects of exercise. Even if it is not effective for weight reduction, it still has other advantages that are just as important (if not more).
Exercise is about way more than just weight loss. It has various strong benefits for your body and brain.
Believe Fat Loss, Not Weight Loss
Exercise is often recommended for weight loss, but people really ought to plan for fat loss.
If you simply lower your calorie consumption to shed weight, without exercising, you will probably lose muscle as well as fat.
Actually, it’s been estimated that if people lose weight, about a quarter of their weight that they lose is the muscle.
When you cut back on calories, your body is forced to find other sources of fuel. Sadly, this means burning muscle protein with your fat stores.
Including an exercise program alongside your diet may reduce the quantity of muscle you shed.
In addition, this is significant because muscle is more metabolically active than fat.
Preventing muscle loss can help offset the drop in metabolic rate that occurs when you lose weight, which makes it more difficult to lose weight and keep it away.
Additionally, the majority of the benefits of exercise seem to come from improvements in body composition, overall fitness and metabolic health, not just weight loss.
Even if you don’t lose “weight,” you might still be losing fat and building muscle instead.
For this reason, it can be helpful to measure your waist size and body fat percentage from time to time. The scale doesn’t tell the whole story.
When you lose weight, you need to optimize fat loss while minimizing muscle loss. It’s possible to eliminate body fat without losing much weight on the scale.
Cardio Helps You Burn Calories and Body Fat
One of the most popular types of exercise for losing weight is aerobic exercise, also known as cardio. Examples include walking, jogging, cycling and swimming pool.
Aerobic exercise doesn’t have a significant impact on your muscle mass, at least not compared to weight lifting. However, it is very effective at burning calories.
A recent 10-month study analyzed how cardio affected 141 obese or obese men and women. They were split into three classes rather than told to Decrease calorie consumption:
- Group 1: Burn 400 calories doing cardio, 5 days a week
- Group 2: Burn 600 calories performing cardio, 5 days a week
- Group 3: No exercise
Group 1 participants lost 4.3% of the body fat, while those in class two lost a bit more at 5.7%. The control group, which did not exercise, actually gained 0.5%.
Other research also reveals aerobic can help you burn off fat, especially the dangerous belly fat that increases your risk of type 2 diabetes and cardiovascular disease.
Thus, adding cardio to your lifestyle is likely to help you control your weight and improve your metabolic health. Just don’t compensate for the exercise by ingesting more calories instead.
Doing aerobic exercise regularly can increase the number of calories you burn and help you lose body fat.
Lifting Weights Can Help You Burn More Calories About the Clock
All physical activity can help you burn calories.
However, resistance training — such as weight lifting — has advantages that go past that.
Resistance training helps boost the strength, tone and volume of muscle you have.
This is essential for long-term wellness because inactive adults shed between 3–8 percent of the muscle mass per decade.
Higher amounts of muscle also improve your metabolism, helping you burn more calories around the clock — even at rest.
This also helps stop the fall in metabolism that can occur alongside weight loss.
One analysis of 48 overweight women on a very-low-calorie diet discovered that those who followed a weight lifting plan maintained their muscle mass, metabolic rate and strength, even though they lost weight.
Girls who didn’t lift weights lost weight also, but they also lost more muscle density and experienced a drop in metabolism.
Because of this, doing some kind of resistance training is really an essential addition to an effective long-term weight loss plan. It makes it easier to keep the weight off, which is actually much more difficult than dropping it in the first location.
Lifting weights helps maintain and build muscle, and it helps to prevent your metabolism from slowing down once you lose fat.
People Who Exercise Sometimes Eat
Among the main problems with exercise and weight loss is that exercise doesn’t just influence the”calories out” side of the energy balance equation.
In addition, it can have an effect on appetite and appetite amounts, which might let you consume more calories.
Exercise May Raise Hunger Levels
One of the main complaints about exercise is that it can make you hungry and cause you to eat more.
It’s been suggested that exercise can force you to overestimate the number of calories you’ve burned off and”reward” yourself with meals. This can prevent weight loss and even lead to weight gain.
Even though it does not apply to everyone, studies reveal that a few people do eat more after working out, which can keep them from losing weight.
Exercise Could Affect Appetite-Regulating Hormones
Physical activity may affect the hormone ghrelin. Ghrelin is also known as “the hunger hormone” because of how it drives your hunger.
Interestingly, studies reveal that appetite is suppressed following extreme exercise. This is known as “exercise anorexia” and seems tied to a drop in ghrelin.
But, ghrelin levels go back to normal after about half an hour.
So although there is a connection between appetite and ghrelin, it doesn’t seem to affect how much you really eat.
Effects on Appetite May Vary by Individual
Studies on calorie consumption after exercise have been mixed. It is now recognized that both appetite and food consumption after exercise can vary between individuals.
For instance, women are demonstrated to be hungrier after exercising than guys, and leaner people may become less hungry than obese people.
How exercise affects appetite and food consumption varies between individuals. Some may become more hungry and consume more, which may stop weight loss.
Does Exercise Help You Lose Weight?
The effects of exercise on weight loss or gain varies from person to person.
Even though most people who exercise will eliminate weight over the long run, some people find that their weight remains stable and a couple of people will even get weight.
But some of those who gain weight are in fact gaining muscle, not fat.
All that being said, when comparing diet and exercise, changing your diet tends to be more effective for weight loss than exercise.
On the other hand, the best strategy entails the two diet and exercise.
The human body’s response to exercise varies between individuals. Some people eliminate weight, others keep their weight and a couple of people might even lose weight.
Individuals Who Lose Weight and Keep It Off Tend to Exercise a bulk
Keeping weight off when you have lost it is hard.
In reality, some studies show that 85 percent of people who go to a weight reduction diet is unable to keep off the weight.
Interestingly, studies have been performed on people who have lost a lot of weight and kept it off for years. These people have a tendency to exercise a whole lot up to an hour daily.
It is best to find a sort of physical activity you enjoy and that fits easily into your lifestyle. In this manner, you have a better probability of keeping it up.
Individuals who have successfully lost weight and kept it off tend to exercise a whole lot up to an hour per day.
A Healthy Diet Is Also Important
Exercise can improve your health and help you eliminate weight, but eating a healthy diet is absolutely crucial also.
You can not outrun a lousy diet.