Keep fit and exercise are on trend these days. So, if you want to incorporate exercise into your weight loss or weight control routine this article is for you. I will be exploring the best approaches to exercising as part of achieving and maintaining a healthy weight. Interestingly, the approach to prevention of pre-diabetes and even the remission of diabetes has shown that significant weight loss plays a major role in reversing hyperglycemia (NHS England 2023).
Your efforts to lose weight will be most effective if it includes attention to what you eat and your level of physical activity (Diabetes UK) . Below are some questions to ask yourself when you are deciding on exercises to support weight loss or weight control.
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Important factors that affect weight management
How active am I on a typical day? or how sedentary is my lifestyle or career? How much stress am I exposed to each day and what is my coping mechanism? Am I getting good sleep that refreshes me each time? Why are these questions important? Poor sleep and excess stress my be an important factors affecting your weight loss efforts (discussed later in this article). Comfort eating is also a known culprit that militates against your efforts to reduce your weight (Harvard Edu).
Addressing these issues is going to help you make long term changes that will be more sustainable than starting out with unresolved problems that may well be the cause of poor weight control in the first place. But don’t let seeking to resolve these challenges stop you from starting a good program to lose weight.
The role of exercise in weight loss
Regular exercise, which can help you burn calories, improve your heart health and avoid regaining weight, is one of the most important factors for success in losing weight. While burning fat exercise increases muscle strength and mass to help you use energy more effectively. However, some exercises are not as effective as others to lose weight, and some may even have negative effects on your metabolism and appetite.
Types of Exercise
According to Harvard University publications; aerobic, strength and flexibility are three main types of exercise that can help you reduce your weight. There are different benefits and drawbacks of each type, so it is important to take a variety into account in your daily life.
Aerobic Exercise
Any activity that increases the heart rate and breathing for a sustained period of time is aerobic exercise, also known as cardio. Walking, running, cycling, swimming, dancing and sports are examples of exercise that is Aerobically Active.
You can burn a lot of calories, improve your cardiovascular fitness and reduce your risk of chronic diseases such as diabetes, heart disease and stroke with aerobic exercises. Aerobic exercise can, however, also lead to a loss of muscle mass in particular if you overdo your activity or exert yourself so intensely that it will slow down metabolism and make weight loss more difficult. Therefore, aerobic exercise should be balanced with strength training in order to avoid over-training or under-nutrition.
Strength Training
Strength training, also known as resistance or weight training, is any activity that uses your muscles for movement of an external resistance like dumbbells, barbells, resistance bands and bodyweight. Strength training examples include weight lifting, push ups, squats, lunges and planks. Strength training, which increases metabolism and helps you burn more calories at rest, can help build muscles. Increases bone density, posture, balance and prevention of injuries.
Flexibility exercises
This type of however, does not burn a lot of calories so you should use it as an addition to your aerobic and strength training rather than replacing it.
Intensity, frequency, and duration.
Another important factor for weight loss is the intensity, frequency, and duration of your exercise. The intensity refers to how hard you work during your exercise, the frequency refers to how often you exercise, and the duration refers to how long you exercise. The optimal combination of these factors depends on your individual fitness level, preferences and goals, but here are some general guidelines: The intensity of the exercise should be moderate to vigorous, which means your heart rate and breathing will increase but you’ll still be able to talk in a few sentences. You can use the rate of perceived exertion (RPE) scale or the talk test to gauge your intensity.
Duration of Exercise
In order to get the minimal amount, you can divide your exercise time into short sessions. For additional health benefits and weight loss, a modification to 300 minutes of moderate intensity or 150 minutes of vigorous intensity per week may also be considered. However, due to the risk of over training, injury, and burnout, you should not exercise too much or too often. Listen to your body and adjust the pace of exercise depending on how much energy you have, as well as mood and recovery.
Diet and Lifestyle
In order to lose weight, it is not enough that you exercise. The diet and lifestyle that may influence your energy balance, appetite or metabolism also have to be taken into account. Here are some tips to help you eat and live healthier for weight loss: • Eat a balanced, low-calorie, high-protein, high-fiber, and low-fat diet that supports your weight loss goals. You’re supposed to eat a variety of foods from all the food groups.
Maintain fluid and electrolyte balance
Adequate water intake is good for flushing out toxins, regulating body temperature, lubricating joints and preventing dehydration. If you’re exercising or sweating too much, you need to drink between 8 and 10 glasses of water a day and ensure you replace lost minerals such as potassium and magnesium. You can also drink other fluids, such as unsweetened tea, coffee, or low-calorie beverages, but avoid sugary drinks, such as soda, juice, sports drinks, and energy drinks, which can add extra calories and sugar to your diet.
The Fine Balance of Sleep and Rest
Sleep may affect your hormones, metabolism, appetite, and mood, which can affect your weight loss. Lack of sleep can lead to increased levels of ghrelin, the hunger hormone, and reduced levels of leptin, the satiety hormone, which can make you crave more food and eat more calories. Your metabolism and glucose tolerance may also be reduced by lack of sleep, which can lead to weight gain or diabetes. Your mood and motivation may also be affected by lack of adequate sleep, which can make it impossible to stick to you plan.
Your hormones, metabolism, appetite and mood can also be affected by stress and emotions that may influence your weight loss. Stress may increase your cortisol and stress hormone levels, which can lead to increased appetite, in particular for high fat or high sugar foods, as well as promoting the accumulation of body fat, particularly around its abdomen. Your metabolism may also be reduced and your immune system weakened, which may lead to weight gain and illness (Harvard 2020).
Conclusion
It may be difficult to exercise for weight loss, but it’s also rewarding and satisfying. You can achieve your weight loss goals and well being through the choice of a suitable type, intensity, frequency or duration of exercise while following health promoting diet and lifestyle habits (British Heart foundation 2022). Make sure you start out with a plan that is achievable, be consistent, and have fun. Professional advice, such as from a doctor, nutritionist, personal trainer or coach may also be useful especially if you are affected by a chronic illness such as diabetes or hypertension.