If you think that by increasing your physical activity you are going to lose the extra kilos, it is better to read this
With the new year come new purposes, which in the end are the same as always. Losing weight is always among them. With the good faith and energy of the first months of the year, we joined the gym ready to lose all the kilos gained during Christmas and all the fat that we have been saving for months. MORE INFO Nine foods that are perfect for removing belly fat and losing weighting foods that are perfect for removing belly fat and losing weight Nine foods that are perfect for removing belly fat and losing weight LOSE WEIGHT To lose weight you just have to stop eating for 14 hours a day, according to a study, However, come on, we sweat the fat, and in the end, we did not manage to lose weight. Sometimes we even feel more bloated and gain weight. Why does this happen? So exercise is not good for losing weight? Yes and no, there are nuances, we will tell you.
Why exercise alone does not help you lose weight
Exercise is very good and essential to prevent disease and improve general health. It provides numerous benefits, but weight loss is not one of the main ones if you do not accompany it with a diet or with a less caloric diet than usual. The ideal is to focus on eating healthier and less quantity, since losing weight only with exercise is very difficult. [The trick to lose weight based on meal times] Imagine that you want to lose a kilo. You would have to have a 7,000 calorie deficit to do it. If you try to lose this weight just by exercising, you would have to do many hours for many days, since the gym (and its derivatives) themselves help but does not burn as many calories as you think.
For example, if you are ingesting an average of 3,000 calories / day and run half an hour a day, you would burn about 300 calories / 24 hours, so it would take you 23 days minimum to lose a kilo, as long as you do not eat too much. That is why the ideal would be to lower the caloric consumption to 2,000 and also exercise, although the latter is not essential to lose weight.
The false belief that exercising without changing the diet leads to weight loss is what makes many people leave the gyms and their new habits after a few months since they kill themselves to train and see that after a month they have not lost a kilo.
Exercise can make you fat In addition to the fact that exercise alone does not help you lose weight quickly, it can make us climb numbers on the scale. A study by Arizona State University found this after analyzing 81 sedentary and overweight women who followed an exercise program for three months, which consisted of 30 minutes of brisk walking three times a week. Surprisingly, most of them did not lose weight by becoming more active, and more than half gained weight.
The rebound effect can also occur: many people eat more calories when they start exercising and thus end up gaining weight. This was confirmed by this study from the University of Louisiana, which followed 200 overweight men and women. After performing the aerobic exercise for six months, the participants ended up compensating by overeating all the calories they had lost from exercising. Outcome? Most did not lose or gain weight.
So, do I exercise if I want to lose weight or not?
As you have seen, it is possible to lose weight simply by exercising, but it is very complicated: theirs is that you accompany your physical activity with an adequate diet if you want to lose weight. If you keep eating the same thing and want to lose a few kilos, you will have to exercise for an hour, intensely, every day, but as different studies have found, it is difficult for most of the population to follow, especially if you don’t he is used to it. The best thing is that you combine a healthy, varied, low calorie and high protein diet, as we have already told you here, with some exercise to accelerate weight loss and tone the body.