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Exercise Affects Weight Loss, Metabolism

Have you ever wondered how exercise affects weight loss and metabolism? The reality show “The Biggest Loser”, in which contestants competed on weight loss, is a television show we all remember. One of the lessons seemed to be that extreme weight loss required a strict calorie diet and lots of exercise.

exercise affects weight loss
Exercise affects weight loss and metabolism. Photo by Self.com

However, years later, contestants often struggled with weight regain and a slow metabolism. After the cameras were off, the difficulty of long-term weight loss continued so there must have to been something else to this.

A recent study published in the journal Obesity, analyzed the misconceptions and aftermath of “The Biggest Loser” participants. Scientists wanted to see wanted happened to the contestant’s metabolism and how others were more effective at keeping the weight off.

How does exercise affect weight loss?

On the show, winners usually had to lose hundreds of pounds to win. This fast and extreme weight loss grabbed the attention of metabolism expert Kevin Hall. He works as a senior investigator at the National Institute of Diabetes. Dr. Hall knew that when we drop a lot of weight fast, we send our resting metabolic rates into free-fall. These are the calories we burn everyday without effort.

Muscle loss during dieting is believed to have caused that lower resting metabolic effect. Muscle burns more calories than fat. Dr. Hall wondered if the exercise is what kept the muscle tissue growing for the contestants.

In a 2014 study, Hall found that everyone’s resting metabolic rate dropped regardless if a person has gastric bypass surgery or if a person goes through the shows’ extreme weight loss. Even years after this study, the contestants’ resting metabolism remained slow and had regained weight.

Does our body automatically reserve energy for calorie burning?

Very active people burned the same number of calories as us resting and this confused Dr. Hall. In the hunter gatherer study, he concluded that tribespeople’s bodies automatically compensated for calories burned by decreasing other physical factors.

Hall later learned that regular physical activity is what may have kept their resting metabolic rates low. This will ensure that the total energy expenditure will be decreased.

Slow but steady weight loss

The first thing to remember is that slow and steady wins the race. People who gradual lose weight kept their resting metabolic rate calmer.

Second, frequent exercise is good to stop weight regain and maintain your resting metabolism but don’t go extreme with it.

How exercise helped with the contestant’s weight loss is still a mystery to Dr. Hall. He thinks that exercise affected their appetite in a way to stop overeating.

To say the least, if you exercise regularly and make small changes to your diet, you can achieve long-term weight loss. Nonetheless, more research is needed on how exercise affects weight and metabolism.

Source: Reynolds, Gretchen. “How Exercise Affects Metabolism and Weight Loss” December 15, 2021 www.nytimes.com

Best Exercises for Weight Loss

The best exercises for weight loss can help you reach your goals but it takes more than exercise. Today we will discuss the best exercises to help you lose weight and keep it off. If you want to boost your routine, the best testosterone supplements might be the answer for you, visit the link and learn more.

Best Exercises for Weight Loss
Best Exercises for Weight Loss Photo by Prevention

To begin with, weight loss is not easy and there is no weight loss program that will work for everybody. For some, it might be running and jogging while for many others it might be playing a game of billiards or tennis. If you’re on the lookout to get a billiards table or something similar, check https://serp.co/best/mini-billiards-table/. The road to actual, sustainable weight loss is pretty unsexy and not-so-straightforward, Liz Davis, a clinical exercise physiologist in Columbus, Ohio, tells Health. “Weight loss is mostly dependent on the balance between the calories you consume and the calories you burn,” she says.

This means that trendy weight loss products and social media influencers are not enough to help you achieve weight loss. Maintaining a low-calorie intake, taking supplements which you can get from a professional Sports Supplement Manufacturer, and having weight loss support and weight loss programs are the main focus in determining how much weight you will lose with your daily exercises. Participating in community center exercise programs can also help one lose weight and can also provide an enjoyable experience.

But it is not just a matter of how much calories you consume. A whole bunch of other factors also play a factor in how your body loses weight. According to Harvard Medical School, a personal or family history of being overweight, along with hormonal disorders, environmental factors, psychological wellbeing, and even certain prescription medications can hinder attempts to lose weight.

With that being said, a low-calorie deficit remains superior when it comes to weight loss. But that does not mean exercise cannot at least assist in helping you achieve your weight loss goal. Here, experts weigh in on the best exercises to help you lose weight.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a cardio interval training that is short and very effective. These cardio-based exercises involve short, intense burst of energy, and less intense resting breaks in between.

“High-intensity interval training, or cardio is the most scientifically sound method to burn more calories while exercising,” explains Davis. She notes that, in a short burst, your heart rate takes off and your temperature increases.

“Although the optimal interval depends on the individual and their experience and comfort level with high-intensity cardio training, a good go-to is about one minute on and two minutes off to start,” she explains. Davis notes that, as your endurance increases, you can move to a 1:1 or even 1:30 ratio.

However, it is a physically demanding form of training that can strain the body if you do not have a solid training foundation. Overuse of HIIT can also lead to overtraining and increased injury risk if a progressive training program is not followed. As a result, it might be preferable to hire a personal trainer for yourself who can guide you through the workout session, protect you from injuries, and eventually, with weight loss help.

Weight Training

While you will not burn the same number of calories you would in a cardio interval training session, with weight training, a more long-term burn is at hand.

According to a 2019 review of studies published in the journal Metabolism, there’s a strong connection between your muscle mass and resting metabolic rate. (FYI: Resting calorie expenditure makes up for about three quarters of your daily caloric output.)

Yoga and stretching

Note: Yoga, Pilates, and normal stretching will not help you burn calories like cardio interval and weight training can. But they can make you stronger and more flexible to carry out those exercises with precision and confidence, explains Davis.

“Any kind of strengthening and stretching is beneficial for weight loss because it will make your body stronger and more limber,” she says. “This makes it possible to tackle your cardio and weight sessions with more intensity.”

The most important workouts for weight loss: the ones you enjoy the most is the best exercises for weight loss

While high-intensity training will definitely jumpstart any weight loss efforts in the short-term, if you are not finding joy in the workout you are doing, chances are, you won’t do it consistently. And that’s the most predictable factor when it comes to weight loss, research shows, you can also check this sample workout program for beginners and start from here.

A study published in the journal Obesity found that a stable, consistent exercise routine (combined with a regular healthy eating habit) was the most substantial factor in long-term weight management.

“The workout you’re going to stick to is the one you really love,” Davis says. “When clients ask me what the best workout for weight loss is, I can tell them that certain workouts will burn more calories. The best exercises for weight lost is the ones that make you feel the best and you love to do.”

Source: Julia, Sullivan CPT. “The 4 Best Exercises to Help You Lose Weight, According to Experts” February 8, 2021