Is It True That Working Out Can Help You Lose Weight?
If you’re searching for a diet to help you reduce weight, you may be confused about how much exercise is enough and what exercises are best. At its most basic, reducing weight entails burning more calories than you consume. As a result, it’s only natural to include exercise in your schedule since it helps you burn more calories.
However, intense exercise might also stimulate your appetite. This may cause people to wonder if training is necessary for weight reduction and whether it can aid. So, if you’re looking to lose weight, what exactly is the goal of exercise? This article examines the evidence to help you figure out what’s ideal for you.
Cardio exercise and weight loss:
Aerobic exercise, often called “cardio,” is one of the most common types of fitness for weight loss. Aerobic exercises include:
Although aerobics does not significantly impact muscle mass, it is incredibly effective at burning calories. 10-month research looked at how cardiovascular exercise without dieting affected 141 overweight or obese people. Participants were divided into three categories and told to consume fewer calories.
Those who burned 400 calories each cardio session (5 times per week) lost 4.3% of their body weight, whereas those who burned 600 calories each session (also five times per week) lost a tiny more, at 5.7%. The control group, which did not exercise, gained 0.5% of its body weight.
Cardio has also been linked to fat loss in several studies, hazardous belly fat that raises the risk of heart disease, and type 2 diabetes.
If you maintain your diet the same, adding cardiovascular exercise to your daily routine is likely to assist you in managing weight and improving your metabolic health.
- Exercises that strengthen the entire body and increase weight:
Physical activity might help you burn calories, regardless of the type. However, resistance training — such as weight lifting — has advantages that extend beyond this—resistance training aids in developing muscular strength, tone, and mass.
In a 14-month study of older individuals with obesity, researchers investigated the effects of cardio, resistance training, or both on body composition during deliberate weight reduction. This research discovered that those who exercised or only did cardio lost fat and had more significant muscle and bone density loss than those who performed resistance training. Resistance training appears to offer a protective benefit for both power and bone during periods of reduced calorie intake.
Greater muscularity also boosts your metabolism, allowing you to burn more calories 24 hours a day, seven days a week — even when you’re resting. Muscle is metabolically active than fat, so it requires more energy. It also aids in preventing a metabolic dip that may occur as a result of weight reduction.
Because of this, any resistance training should be included in a successful long-term weight reduction strategy. It makes it simpler to maintain the weight off over time, which is far more complicated than shedding it initially.
- Workouts at high intensity:
High-intensity interval training (HIIT) is a form of exercise in which the body is put through periods of high-intensity activity followed by brief rests before repeating the sequence. Cardio or resistance training workouts may be used for HIIT, and it delivers the benefits of both. The drawbacks of such a rapid increase in intensity are that it causes soreness and exhaustion, making them unsuitable for some individuals.
According to one 2017 analysis of 13 rigorous research, HIIT and traditional exercise provided comparable benefits for those with obesity or overweight: lower body fat and waist circumference. However, HIIT produced the same health benefits with a 40%-time savings compared to conventional exercise.
Because HIIT is a high-intensity workout, you should always talk to your doctor before starting a new HIIT program, especially if you have pre-existing heart issues.
- Exercising and hunger:
You’ve probably heard that physical activity, particularly after a long day, can lead to increased hunger. You may have also noticed that you ate more than usual following strenuous exercise. However, most the study suggests that practice has an appetite suppressing effect.
In a study of 20 healthy individuals, researchers discovered that they ate more food before exercise than after. Overall, participants consumed less food when they exercised than on non-exercise days. In a 2012 study on 26 women with obesity who were on low-calorie diets, short HIIT sessions were shown to have a substantial appetite reduction effect. Morning exercise has also been more effective for energy balance and calorie intake than evening activity, further supporting the idea that exercise may help you lose weight.
Finally, more study is needed, and hunger responses to exercise are likely highly varied. If you’re trying to lose weight but tend to eat more than usual after prolonged or strenuous workouts, consider doing it in shorter durations (such as HIIT) or at a lower intensity.
- Other advantages of exercise:
Several health advantages of exercise have nothing to do with weight loss. It’s not just about shedding pounds that makes exercise beneficial for your health. Regular activity may help you manage your blood sugar levels and lower your risk of chronic illnesses such as heart disease, type 2 diabetes, and some cancer. Regular exercise also aids in the maintenance and growth of muscle mass, the strengthening and density of bones, and the prevention of illnesses such as osteoporosis, which is characterized by bone brittleness.
Additionally, exercise has psychological advantages. It protects you against neurodegenerative diseases, including Alzheimer’s, by lowering your stress levels and managing stress more effectively. Keep these advantages in mind while considering the benefits of exercise. Even if it doesn’t result in a lot of weight reduction, it may provide other equally (or even more) significant advantages.
Exercise should be a regular part of your routine, regardless of your weight goals, as it has several health advantages. In fact, according to the National Weight Control Registry, most successful weight loss maintainers have lost at least 30 pounds (14 kg) and kept it off for at least one-year of exercise for at least an hour each day.
There are many benefits to regular exercise, including weight loss, reduced risk of chronic illness, and psychological advantages. However, before starting a new HIIT program, it is essential to consult with your doctor to ensure that it is safe for you.