The Truth About Exercise And Weight Loss
If you want to know the truth about exercise and weight loss, you have come to the right place. Here you’ll learn everything you need to know!
The new years will soon be fast approaching, and tens of thousands of people will be thinking of making a new year’s resolution to lose weight. For those resolving to lose weight, one thing may not be clear. How much exercise do I have to do to lose weight? This is a question that many ask; however, there appear to be many different answers. We will try and clear any misconceptions in this article. Let’s learn the truth about exercise and weight loss.
Before getting into a discussion of weight loss, let’s first discuss the many benefits of exercise.
Health Benefits of Exercise
Anyone who has started an exercise program has felt some of the physical benefits of exercise. Here are some of the best advantages you receive when exercise is part of your life.
- Lower Risk of Disease: When you are involved in an exercise program, your body can take on protections from many diseases. These include heart disease, obesity, osteoporosis, diabetes, and cancer.
Studies have shown that people who complete moderate exercise reduce their risk of death by disease as much as half. This is a mind-boggling number and one that has been proven time after time.
- More Flexibility: Exercise has also been shown to increase mobility and flexibility. As we get older, our bodies tend to become less flexible. It becomes harder to walk and move in our daily lives. Thanks to exercise, many people have led more full lives as it has helped them increase mobility.
- Better Immune System: Not only is exercise shown to protect us from disease but also increase our immune response. This allows us to fend off better viruses and infections that would otherwise ravage our bodies.
- Pain Relief: Studies have also shown that those who exercise moderately to vigorously also increase their pain tolerance. This is a crucial benefit as to those who suffer from chronic pain in their lives.
- Mental Health: Exercise is good for our mental health. Being active increases our self-esteem lowers anxiety and depression and increases brain chemistries that make us more relaxed and satisfied. Read benefits of exercise to mental health to learn more.
- Body Shaping: Exercise creates muscle growth and tones the body, helping with our appearance and posture.
Now that we have discussed all of the obvious effects on our bodies of exercise, let’s talk about weight loss.
Exercise Without Diet
Some doctors will tell you that watching your food intake is the way to lose weight and exercising is how you maintain the weight loss. It is true that reducing caloric intake is the fastest way to reduce calories and fat. Exercise alone can actually make you more hungry due to reduction of blood sugar and expending energy. Most need to be careful when starting an exercise program to consciously watch what they eat.
A good example of less food intake over only exercise is to realize that running a mile burns just as many calories as the protein bar you will eat before or after your run. Depending on how much you weigh and your condition level you would have to run 5 miles for the same result of cutting six hundred calories from your daily intake.
Exercise and Weight Loss
The answer is an equivocal yes. Exercise does help you lose weight. Just not as much as you would think. It does assist us when we are on a plan to exercise and eat the right foods. If you think exercising alone is the answer, however, you would be wrong.
A relatively healthy person will burn about 15% of their daily calorie burn through exercise at a maximum. That means that most people doing moderate exercise will burn somewhere between 5% and 10%. Compare that to the body itself, where we spend about 10% of our calories through digestion alone.
Does this mean exercise is not worth it? Absolutely, not. Your body burns calories all day through activities. Walking the dog, taking a shower, typing on a computer, they all add up in the end. So, when you can add another 5% to 15% of fat-burning activity a day, you can quickly add weight loss. That is if you are actively watching your diet at the same time.
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How to Use Exercise and Eating Healthy To Lose Weight
If you have decided to you want to lose weight and have a healthy lifestyle again, eating healthy and exercising is the key. As you see we used the words eating healthy and not diet. That is because healthy foods are almost naturally all lower calorie. Here are a few foods you must concentrate on when getting healthy.
- Water: This may be hands down the one item most people forget to get enough of. Water and foods that are high in water content, keep our body from getting dehydrated. When dehydration happens, our bodies will start shutting down processes, including calorie burn.
- Whole Foods: Whole foods are natural foods that are not processed. It may take a little more time to prepare, than canned and packaged food, but the results will be worth it. Foods that are packaged, even if considered healthy can have additives that can counteract calorie burning.
- Fruits and Vegatables: Fruit is a natural water source, is full of fiber and tastes great. Not everyone likes vegetables, but if you take the time to learn to prepare them in different ways you may surprise yourself. The good thing about vegetables is that they can provide protein, a high portion of nutrients, and fiber at a very low caloric rate.
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Conclusion
When you are ready to begin a program, it is a good idea to contact a professional trainer with a background in nutrition. These experts can show you the most efficient way not only to lose weight, but to create a healthy lifestyle. Starting on your own is commendable. Having an expert by your side will get you fast results and may cost you less in the end. They will work with you to give you all the benefits of exercise and healthy eating.
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We hope you have learned about the truth about exercise and weight loss and wish you all the best!