Relying on exercise alone to lose weight is tiring and ineffective! Nutritionist reveals the truth: You can only lose up to 0.1kg per week
Is it tiring but not losing weight if you only rely on exercise to lose weight? Nutritionist answers the 3 main reasons behind
Just relying on “exercise” as a weight loss strategy will not only increase physical fatigue, but also not necessarily lead to weight loss? Nutritionist Manman shared on social media that when it comes to weight loss, many people immediately think of exercise. However, previous large-scale meta-analyses have confirmed that exercise alone without dietary adjustments has no significant effect on weight loss; even if there is weight loss, the effect is very slight, only about 0.1 kilograms per week.
Manman nutritionist said that there was once a female office worker in her 20s in the clinic who signed up for fitness classes in order to lose weight. She believed that as long as she exercised hard and increased muscle mass, her metabolic rate would increase and she would lose weight. The woman did lose 2 kilograms in the first month of fitness, but after that she “couldn’t lose weight” anymore. Instead, the more she practiced, the more she gained weight.
Why can’t I lose weight even though I exercise so hard? Manman nutritionist further listed three major reasons why it is not easy to lose weight by exercising alone:
Overestimate calorie consumption. For a 60kg adult, riding a bicycle for half an hour consumes about 120 calories; walking briskly for half an hour consumes about 165 calories. Just eating a piece of cake or a few cookies will offset the calories burned during exercise. If you build muscles through strength training, you can only consume about 13 calories per day for every 1 kilogram of muscle gained.
Easily overeat. After exercise, it is easy to have a “big appetite” and have cravings to balance the energy consumed by exercise. When there is an urge to eat, it is very easy to overeat and consume more energy than is consumed by exercise.
It is easy to have a compensatory mentality. Many people who have regular exercise habits tend to have a “compensatory mentality” and hold the wrong myth that “I exercise, so I can eat.” This kind of thinking makes people often consume more calories than their body needs, causing them to gain weight instead of losing weight.
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Can you lose 13 kilograms by controlling your diet and exercising in 6 months? You may gain more weight if you don’t exercise and gain weight again
However, Manman nutritionists emphasize that exercise is still a very important part of a weight loss plan, and it is too much to give up exercise completely and only adjust your diet to lose weight. A survey once found that 85% of those who lost more than 15 kilograms of weight and have not regained weight for a long time maintained their exercise habits. Some studies have also pointed out that people who exercise less will gain more weight after regaining weight.
In addition, exercise can also reduce “visceral fat” by up to 6% and reduce the “swimming ring” that modern people are most concerned about, which is the problem of excessive waist circumference. Weight loss is also the key to increasing the success rate of weight loss. Nutritionists point out that diet control combined with exercise can double the success rate of weight loss; as exercise time increases, the effectiveness of weight loss will also increase.
In general, if diet control and exercise last for less than 150 minutes for 6 months, the average weight loss can be 3.5 kilograms; if the exercise time is increased to 150-200 minutes in conjunction with diet control, the weight loss can increase to 8.5 kilograms; and If you exercise for more than 200 minutes combined with diet control, you can lose an average of about 13.1 kilograms of weight.
Eat less, move more and sleep more. Nutritionist reveals 3 principles of healthy weight loss.
Finally, Manman nutritionist reminded the public that the following three principles should be remembered for healthy weight loss:
Calorie control + nutritional balance. Reduce your daily calorie intake by 500-700 calories and maintain a balanced intake of nutrients.
Exercise at least 150 minutes a week. 30 minutes of aerobic exercise, 5 days a week.
Get enough sleep. People who don’t get enough sleep consume an average of 385 more calories per day.
Manman nutritionist said that weight control requires the adjustment of overall living habits and the development of a healthy lifestyle. Although exercise alone may not be effective in weight loss, it is certain to have beneficial effects on weight maintenance and health after weight loss. Therefore, people are still encouraged to work hard to maintain their exercise habits and follow a correct diet control plan to help lose weight faster and healthier.
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