If you are interested in losing weight and becoming fitter and healthier allow me John to say welcome and welcome to a slimmer you. Understanding how exercise can help you to lose weight and keep that weight off is my goal. Exercise is a crucial component in the journey towards weight loss and maintaining a healthy lifestyle. Here is a detailed look at the benefits of exercise in weight loss.
Increased Caloric Burn
One of the most direct effects of exercise on weight loss is the burning of calories. When you engage in physical activity, your body expends energy which is measured in calories. By creating a caloric deficit where you burn more calories than you consume weight loss occurs. Different types of exercises like cardio, strength training or high intensity interval training (HIIT) burn calories in varying degrees offering flexibility in choice based on personal preferences and physical limitations.
Boosting Metabolism
Regular exercise not only burns calories during exercise but can also increase your resting metabolic rate. This means your body becomes more efficient at burning calories even when you’re not exercising. Muscle tissue burns more calories at rest compared to fat tissue so increasing muscle mass through resistance training can further enhance your metabolic rate.
Appetite Regulation
Exercise can positively impact hormonal balance which plays a significant role in appetite regulation. Physical activity can stimulate the release of hormones that promote feelings of satiety or fullness helping to reduce overall calorie intake.
If you have the discipline to keep going on a exercise plan with strength training and some cardio and you start to see and feel the benefits you will naturally look for better food choices and not eat so much. When you eat a diet of high protein foods, leafy greens and fruits you won’t be as hungry and you will have lots of energy. On the other hand when your diet is mainly processed carbohydrates you will be hungry and need to snack all the time. Your energy levels will be down and you will just not feel good creating a cycle of binge eating and ill health. I used to to eat handfuls of potato chips and eat biscuits in between meals and before bed eat a big handful of chocolate and wonder why I was overweight.
Improving Physical and Mental well-Being
Weight loss isn’t just about physical health mental well being is equally important. Regular exercise has been shown to improve mood, reduce anxiety and depression and boost self esteem.
If you start a strength training program and keep at it for two months that will create a habit and once a habit is formed you are very likely to keep going with it. After two months you will start to see some results maybe you can feel your muscles growing or your clothes are looser on you and you are feeling fitter in general this is when you realize that it is starting to work for you. This will give you more confidence in yourself and will give you more motivation and commitment to keep going on your weight loss journey.
Enhanced Sleep Quality
Good quality sleep and exercise can improve sleep patterns. An exercise program can help you fall asleep faster and deepen your sleep.
Sleep plays a vital role in good health and well being throughout your life. The way you feel while you are awake is affected by your sleep. During sleep your body is working to support healthy brain function and maintain your physical health.
Not getting enough quality sleep can lead to lower levels of the hormones that control hunger including leptin and ghrelin which can lead to increased consumption of food especially fatty, sweet and salty foods. It can also lead to decreased physical activity and your ability to respond to insulin. Which can lead to being overweight or obese.
Sleep helps with learning and the formation of long term memory. Not getting enough sleep or enough high quality sleep can lead to problems focusing on tasks and thinking clearly.
Not getting quality sleep can raise your risk for chronic long term health problems.
Reducing Risk of Chronic Diseases
Beyond weight loss exercise reduces the risk of many chronic diseases like type 2 diabetes, heart disease and certain types of cancer. This is partly due to to the effect of exercise on weight control but is also due to it’s direct impact on improving bodily functions and strengthening the immune system.
Lack of Exercise has been formally classified as a major cause of chronic disease and death. Fitness can reduce the risk of type 2 diabetes ,heart disease ,cancer and dementia. Research suggests physical inactivity is equally as harmful to health as smoking and poor diet.
Weight training can increase bone density which is important as we age. It also makes us stronger and less likely to fall and if we do fall we will have the strength to be able to catch ourselves from falling to hard. A broken bone in old age is very serious.
Sustainable Weight Loss
Exercise contributes to more sustainable weight loss. People who include exercise in their weight loss regimen are more likely to maintain their weight over time compared to those who rely on dietary changes alone. This sustainability is crucial for long term health and well being.
Losing weight is hard so why not make it as easy as you can for yourself and get your nutrition and exercise plan started.
Improving Body Composition
Weight loss through exercise leads to better body composition by reducing body fat and increasing muscle mass. This change in body composition is important for overall health and can result in a more toned and fit appearance.
Conclusion
In conclusion the benefits of weight loss are multifaceted impacting physical ,mental and emotional health. It’s important to chose activities that you enjoy and can sustain over the long term for the best results. I would recommend that you start with strength training with some light cardio. If you just go in hard with cardio you will be burning muscle which is not what you want.
Remember the journey to weight loss is a marathon and not a sprint incorporating regular exercise is a key component in achieving and maintaining a healthy weight.
If you have any questions on any of this drop me a comment.