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Regular exercise helps improve physical health and improves mental health. It is also part of a weight loss plan in overweight and obese people. However, this method has received mixed reviews in terms of weight loss. Because exercise may work for one person but not for another. So exercise is defined as good but does it really affect weight loss?
1. Does exercise help reduce body weight?
The most obvious effect of maintaining exercise is reducing body weight. Specifically:
Resistance training helps the body lose 0-1% of weight Aerobic exercise reduces from 0 to 3% of body weight Combined aerobic exercise and resistance training 0 to 3% weight loss Most people can lose 5% to 7% weight with maintenance. If you combine diet (restriction of calories) combined with aerobic exercise will increase weight loss efficiency, from 5% to 15% of weight. For example, a person weighing 60kg when losing 3% of his weight is about 1.8kg. However, if you are an overweight person, you should lose at least 5% of your body weight to improve your lipid profile and insulin sensitivity.
MORE: Exercise: 7 benefits of regular physical activity
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2. Intense exercise can promote weight loss
Many studies show that high-intensity exercise helps lose weight effectively. Specifically, in this study, young people would do 5 aerobic exercises per week for a period of 10 months. They were divided into two groups: Group 1 would burn 400 kilocalories; Group 2 would burn 600 kilocalories per workout. At the end of the study, people in the 400 kilocalories group lost an average of 4.3% of their weight. Those in the 600 kilocalories group lost an average of 5.7%. Specifically, a 72kg person to burn 400kcal will need water aerobics for an hour. To burn 600 kcal, they will have to run 8 km in an hour. Men and women lose about the same amount of weight.
Adult women will need to consume about 1,600 to 2,400 kcal. Men need to consume 2,000 to 3,000 kcal. To lose weight with exercise, you must also exercise consistently at a moderate or vigorous intensity.
MORE: 21 Days of Weight Loss and Exercise: Reviews and Beginners Guide
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3. Exercise doesn't always help with weight loss
Many studies suggest that exercise has no effect on weight loss because there are many factors that affect weight loss such as: gender, weight, type of exercise and changes in metabolism. ..
SEE ALSO: Metabolism and weight loss: How you burn calories
To exercise effectively to lose weight, you need to maintain this habit regularly and combine it with a healthy weight loss diet. However, this is a mode that not everyone can implement in today's modern life. Because most of us have to consume unhealthy foods with high calories such as: greasy foods, fast food, carbonated water... Mobility also becomes limited thanks to devices, Modern technology such as cars, elevators, televisions,... On the other hand, exercising too hard will make you tend to eat more. Therefore, it will not be effective in losing weight.
In short, to be able to burn more calories, you should combine exercise with a healthy weight loss diet or follow the diet and exercise regimen of your doctor and nutritionist.
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Reference source: healthline.com
