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Exercise and Weight Loss: How to make it work?
Since managing weight effectively depends on calorie balance, it makes sense that we talk about not only diet (calories in), but exercise (calories out), too.
Trying to lose weight through increased activity alone is tough to do. To lose 0.5 kg in a week’s time – strictly through exercise – you’d need to burn up an extra 500 calories a day, above and beyond your current activity level. That’s no small task. You’d need to hike uphill for an hour with a 4 to 5 kg backpack or swim laps for 90 minutes – without stopping. Trying to lose weight only through increased activity – or only by cutting your calories – won’t be nearly as effective as a combination of diet and exercise.
Cutting calories may cause your metabolic rate to drop somewhat. Your metabolic rate represents the number of calories your body burns just to keep basic processes going - and is a big part of your ‘calories out’. But your metabolic rate can dip a little when you cut back on your eating. So even though your ‘calories in’ may be lower, your ‘calories out’ can drop, too – and leave you more or less in calorie balance.
Strength training can help to increase metabolic rate. When people think ‘exercise’, they usually think aerobic exercise, like cycling, swimming or jogging. But strength training is important, too – in part because it helps to build lean body mass, which can bump up your metabolic rate and help offset the drop in calorie burn that takes place when you cut your calories.
It’s easy to make mistakes when counting calories – both in and out. People tend to overestimate the calorie cost of the exercise they do – and underestimate the number of calories they eat. Which helps explain the frustration many people feel when they’re sure they’re doing ‘everything right’ – but the scale just won’t budge.
Exercise is key to good health and anything is better than nothing. When people hear that they might need an hour or more of exercise a day to keep their weight under control, it can be a little daunting. But don’t let the numbers discourage you. Do what you can, do it regularly, and try to go a little further – or work out a little harder – each time.
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