If you only want to rely on exercise for weight loss, you may get the opposite result. Exercise affects the hormones of hunger and appetite, and after a workout, makes you hungry dramatically. An hour of fast walking will burn up to 400kcal of energy. Then you go hungry and go out for drinks and pizza. As a result, you get more calories than you consume. You may not always eat pizza or drinks after exercise, but most people tend to make up for calories burned. Every day some of the calories are consumed through daily physical activity. Normally, we will not. As a result, the energy consumed during exercise is somehow offset by inactivity.
The effect of nutrition is greater than exercise
You may have heard from others or read articles that a little exercise and physical activity such as using stairs instead of lifts can help you lose weight. But keep in mind that calorie intake has a greater effect on weight loss than exercise, and some studies have examined the effect of exercise on nutrition. These studies show that reducing calorie intake is more successful in weight loss than increasing physical activity. Of course, to get the best results, you must reduce your calorie intake with exercise.
Professor David Ellison says: This is a way of matching the body. According to the laws of physics, every action has a reaction. This rule also seems to apply to biological systems. For this reason, most of the time, we often exaggerate the impact of a particular treatment because we do not consider the body’s natural response. For example, those who use stairs instead of elevators or go for night walks or reduce their calorie intake do not see their expected outcome because they do not consider adaptive mechanisms in the body that can counteract the effects of these activities.
Another problem with exercise without proper diet is fatigue. Again, the body reacts to fatigue. Klein says: If your workouts get tired, your chances of getting restless throughout the day will increase and you may not have lost any extra calories at the end of the day. Every day a portion of calories is consumed through daily physical activity.
Exercise helps improve metabolic problems, especially to maintain weight
“People are used to going to the doctor’s office and saying that my fuel is in trouble,” says James Hill, a professor at the University of Colorado. Until recently we had no evidence to substantiate this claim, but there is now evidence. Exercise may not be as effective in weight loss as nutrition does, but it is also important in helping to regulate body metabolism.
“Much of our information in this area comes from NASA’s research on bed rest,” Hill says. After a few days of inactivity, the body’s metabolism begins to change and weaken. With the increase in mobility, your fuel will change again. Your fuel may never fully return to its original state, but everyday mobility can greatly restore your fuel economy.
For this reason, although exercise is less effective than nutrition in the weight loss phase, it will be of particular importance in the weight loss phase. “Exercise is very important to prevent the weight you lose,” says Michael Jensen, a medical doctor at the Mayo Clinic. People with no physical activity are more likely to lose weight. Part of this effect is because you burn some calories with physical activity. This way you can create more flexibility in your diet and eat more without losing weight.
You have to work harder to maintain your weight
Exercise can improve your metabolism to some extent, but the scary reality is that your fuel may never be the same as before your weight gain. So if you were already obese or overweight and have now lost weight, you should work harder to maintain your current weight than those who haven’t been overweight before. “If you’ve been fat or sedentary for a while, now that you’ve been lean, you have to make more effort to maintain your weight, because your fuels never go back to normal,” Hill says. It is important to deal with this bitter reality. So don’t despair of having to work harder than your overweight friend.
There is no magical combination of foods
Often we think that if we can find the right combination of foods, we can magically lose weight or maintain our weight. There are different types of diets such as low carbohydrate, low fat, low glucose, and so on. Jensen says there doesn’t seem to be just one right diet. There is also no evidence to suggest that a particular diet is more compatible with a person’s specific fuel. “There’s a magical mix of foods that can interact and magically make your body more active and magically lean,” he says. We know that any slimming diet can be effective if you follow it permanently. There is no magical diet. The only condition for the success of these diets is to follow them correctly.
Calories are equal
According to the energy conservation law, only the number of calories is important, not the source. Weight loss in the diet is evidence of this.
“At least in theory, and sometimes in practice, it doesn’t matter what kind of calorie you eat,” says Marion Nestel, a professor at New York University. Calories are calories. Whether you eat healthy or unhealthy foods, you gain weight. But from a health point of view, it is better to eat more healthy foods such as vegetables. Eating in cooked meals is easier than eating healthy foods. But it is possible that one can also overeat healthy foods.
Calories from different sources may be equal, but the importance of a calorie source is for other reasons. The quality of calories you receive can also affect the amount of calories we receive. For example, one cannot eat too much vegetables. So in practice the value of calories may vary. A calorie source can affect your feeling of fullness. Part of this is psychological and the other is biological.
It is true that the type of food you eat can affect your metabolism in the long run, but to summarize, the first lean condition is to reduce your calorie intake. So it is better to substitute less nutritious and nutritious foods instead of high-calorie and low-value foods. Foods that are higher in volume, lower in energy, higher in protein quality, lower in glucose, and higher in fiber; include more of these in your diet.
Your brain controls everything
Obesity and overweight are not the fault of the body or the fuel, but the brain that causes it. We all know that our wrong decisions directly affect our weight gain and our right decisions help to reduce it. The main problem is that our long-term wrong decisions also affect our brain’s decision-making and dramatically alter our brain’s response to hunger and hunger. Any behavioral pattern can affect our neural pathway in the long run, and overeating is no exception.
The good news is that there is evidence that the brain can greatly modify patterns of behavior, such as calorie restriction, healthy eating, and exercise. Hunger and satiety hormones may damage parts of the brain, but these effects can be largely eliminated over time. Like any other behavioral change, the key to success is effort, exercise, and patience.
So to summarize, cut back on your calorie intake, eat better, eat better, exercise, and most importantly remember that this is an exercise that you have to repeat for many months (or years). You should strive to maintain your weight more than your friends and those who have never gained weight. Remember, your brain is behind all these decisions. Like your body, your brain responds to changes you make and is fortunately correctable.