An introduction to losing weight

There is no excuse for not getting active. People often say that they have no time for physical activity, but maintaining your body weight is critical for your health. And losing weight the right way is just as important.

 

Being overweight

Being overweight or clinically obese is a condition that's caused by having a high calorie intake and low energy expenditure. In order to lose weight, you can either reduce your calorie intake, or else exercise regularly and reduce your calorie intake at the same time. It's always more beneficial to exercise as well.

Many people don’t exercise correctly

Many people don’t exercise correctly when they want to lose weight. They think if they do high-impact cardio workouts or work out for extended periods of time, this will help them lose weight quicker and keep it off. These, however, are not effective methods. It’s important not to subject the body to too much stress, as this would actually negate the overall benefits of the workout. It is therefore important to choose daily activities that will not subject the body to unnecessary stress.

Gradual and regular exercise

Gradual, regular physical activity and a healthy diet are crucial for losing weight, keeping it off, and maintaining a healthy lifestyle. A well-balanced exercise program must include both strength exercises and aerobic exercises. Strength exercises are important for increasing muscle mass, as it’s your muscles that burn the most calories from your diet. Aerobic activities, such as walking, running, swimming, and cycling, as well as all other activities that use large muscle groups, are great for losing weight and toning up.

Regular physical activity reduces the risk of cardiovascular disease, diabetes, high blood pressure and being obese, and can actually help you look and feel younger for longer.

The right amount of exercise is important

In extreme cases, excessive physical activity can have negative effects on weight loss. Under normal conditions, cortisol (known as the stress hormone) serves to help the body overcome stressful situations, such as prolonged fasting. Higher and more prolonged levels of cortisol in the bloodstream have been shown to have negative effects on the body, and can actually cause fat to be deposited, especially in the abdomen.

Exercising on an empty stomach

Dieters commonly seek to lose weight by exercising on an empty stomach. While this does have its advantages, it can also be risky for your health. Aerobic exercise should only be done on an empty stomach for up to 40 minutes; longer periods could place you at risk of using protein as your energy supply, thus resulting in muscle catabolism (the destruction of muscle mass).

Burn calories even while at rest

It’s natural to reduce the amount of food you eat in order to reduce your calorie intake. But by adopting drastic measures, such as diets that only include fruits and vegetables and eliminate certain foods altogether, will only result in weight loss due to the loss of fluids and muscle mass. These types of diets do not provide for good results and are unhealthy to maintain for long periods of time. Since we can burn calories by simply doing physical activity, we must maintain our muscle mass and seek to increase our basal metabolic rate (BMR), which affects the rate at which we burn calories and ultimately determines whether we maintain, gain, or lose weight. Your basal metabolic rate accounts for about 60 to 75% of the calories you burn each day.

Physical activity and nutrition are two elements that go hand-in-hand. In order to lose weight in an intelligent manner, we must combine the right amount of physical activity with a proper diet.

 

WANT TO KNOW MORE?

Read How to lose weight effectively
Read The benefits of losing weight
Read Questions & Answers