Can exercise help you lose weight?

It is often said that moderate exercise helps you lose weight, but there are many people who say that even if they started exercising on purpose, their weight did not change and did not last long. An obesity treatment specialist answered the question, 'Can you really lose weight with exercise?'

Does exercise help you lose weight?

Over the past 70 years, there has been a lot of research into the role of exercise in weight management, but more recently, the prevailing view is that exercise alone has little effect on weight loss.

For example, a 2018 study found that 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, which the WHO advocates as the minimum level of exercise in its aerobic exercise guidelines, actually reduces body weight. It has been shown that the reduction does not occur much. According to the study, you need 60 minutes of moderate-intensity exercise each day to achieve significant weight loss.

But it's premature to conclude that just because you can't lose weight quickly doesn't mean you can't lose weight, says Nick Fuller, who heads a program of research on treating obesity and metabolic disorders at the University of Sydney, Australia. That's what it is. The reason is the process by which exercise leads to weight loss.

Exercise helps improve body composition and maintain muscle. Muscle has a higher metabolism than fat, so if you improve your basal metabolism, which is the energy you consume at rest, by building muscle, you will be able to burn more calories just by living a daily life.

On the other hand, if you go on a diet that only restricts your diet without exercising, you lose muscle as well as body fat, and your metabolism slows down. Therefore, it is essential to include enough and appropriate exercise in your weight loss plan to maintain muscle mass.

Muscles are important for weight loss, so resistance training to increase muscle strength, so-called muscle training, is also effective. When it comes to building muscle, some people may have the image of going to the gym every day and doing weight training, but according to Mr. Fuller, just doing exercise that you can easily do at home twice a week is enough.

For example, 2022 suggests that moderate-intensity resistance training twice a week will have the same effect as high-intensity resistance training, assuming it's accompanied by a moderately calorie-restricted diet. We know from

research .

Physical activity and exercise are also effective in preventing weight loss after weight loss, and a long-term study over an 18-month period found that people who exercised at a higher level, such as walking for 75 minutes a day, were more likely to exercise less than those who did not. It has been shown to be more significantly able to maintain body weight after weight loss.

'You'll almost certainly see physical and mental health benefits before you even see results on the scale,' says Fuller. For example, even low-level exercise that doesn't lose weight is effective in preventing heart disease and type 2 diabetes. That's because exercise improves most obesity-related indicators, even if you're not losing weight.

Even if you are obese, you are metabolically 'healthy' if you maintain good blood pressure, cholesterol and insulin levels through vigorous exercise. There is also evidence that the risk of death associated with obesity can be significantly reduced or completely eliminated with moderate to high levels of exercise.

Furthermore, it has been confirmed that exercise has the effect of lowering stress levels, and even light exercise can be expected to reduce depressive symptoms, improve mood, and promote sleep. If you become mentally healthy in this way, you will be able to manage your eating habits properly, make healthy food choices, and prevent impulsive overeating. It can help you lose weight.

'The bottom line is that exercise can help you lose weight,' Fuller said. So that you can exercise, start with things that you enjoy.Also, if you do the same thing over and over again, you'll get bored, so it's a good idea to incorporate a variety of menus.'

in Science, Posted by log1l_ks