Moderate Exercise is Key To Weight Loss
Want to lose weight? Try exercising less. You’ve always been told that exercise is important in keeping yourself happy and healthy, but if you’re looking to lose weight, don’t overdo it. A study shows that just 30 minutes of moderate exercise every day is better than intense exercising. Here’s what the study concluded:
Moderate vs High Intensity Exercise
Everyone knows that losing weight can be hard. And if you’re focusing just on exercise alone, it can be even more difficult. A Danish published in the American Journal of Physiology in 2012 set out to discover just what the effects of exercise alone can do for the body, especially in regard to weight loss. “A randomized controlled trial was performed in healthy, sedentary, moderately overweight young men to examine the effects of increasing doses of aerobic exercise on body composition, accumulated energy balance, and the degree of compensation.” Sixty-one men were placed in the study, broken into about three separate groups, one a control group, one performing moderate exercise at 30 minutes a day, and the last performing high intensity workouts for an hour a day. The final result was that the men who worked out moderately lost more weight than any other group. No diet restrictions were set, and the groups ate as they did before entering the study.
The study found that those who exercised for an hour a day gained muscle and did lose weight, but not as much as the moderate exercise group. One reason for the difference in weight loos, suggested the University of Copenhagen researchers, was that those who worked out harder and gained muscle also ate a bit more in order to regain some of those calories lost and also were more sedentary during the remainder of the day because they were tired from their workout.
Finding the Perfect Balance
So how do you find that perfect exercise balance for weight loss? The Centers for Disease Control and Prevention argues that diet and exercise are necessary in order to maintain a healthy weight. “You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink. When it comes to weight management, people vary greatly in how much physical activity they need. You may need to be more active than others to achieve or maintain a healthy weight.” Keep track of the calories you burn as well as the calories you’re putting into your body. “When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or ‘burns off.'” Keep both a food diary and a physical activity diary to help you keep track of how you’re doing.
Slow and Steady Wins the Race
To really keep that weight off, the CDC also points out that losing weight quickly often won’t keep: “People who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a ‘diet’ or ‘program.’ It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.” With moderate exercise and diet control, leading to moderate weight loss, the benefits far outweigh any negatives. Your risk factors for chronic diseases and heart conditions are well decreased when you are able to maintain a healthy weight. Once you attain your healthy weight balance and are able to maintain it, you’ll be happier and more confident. It takes hard work, but you’ll thank yourself once you’ve accomplished your goals!