If you have worked and eating less calories, but your extra pounds will not move, you may be wondering why this seemingly simple strategy is not working.
The truth is that you may need a reality check about what to expect from exercise.
Fat Loss Exercise Plan - The Truth About Exercise and Weight Loss
There is no way to get your calorie and calorie guide.
Obese patients Robert Kushner, MD, clinical director of the comprehensive northwestern center of obesity, treats say they are not seeing the results they want from exercise.
"They will say:" I have worked three days a week for 30 minutes in the last three months, and I lost 2 pounds. There is something wrong with my metabolism, "he says.
Kushner informs patients who exercise is very good for them, but for weight loss, he emphasizes from a healthy diet. "First, we have to get a handle on your diet," says Kushner. "As you are losing weight and feel better and lighter on your feet, we change more and more to be more physically active. So living a physically active lifestyle for the rest of your life will be important to keep your weight. "
Other experts have succeeded, including physical activity at the beginning. But they emphasize that the amount of exercise is fundamental.
James O. Hill, PhD, director of the Human Nutrition Center at the University of Colorado in Denver, says it is easier to cut 1,000 calories from a swollen diet than burning 1,000 calories through exercise. "But there are many, many studies that show that exercise is associated with weight loss when done in sufficient and consistently volume," he says. "It depends on how much you do."
for Pamela Peeke, "Exercise American College" Speaker Spokesman, Fitness is a crucial part of a weight loss program, but it is for reasons that go beyond calorie burning. It praises the benefits of the mind-body, which will help in motivation along the long course.
Peeke asks his patients to start walking as a way to "celebrate" their bodies with activity. "For years, they blew your body," Peeke says. "By them actually using their bodies, they can begin to integrate them back into their lives and not use them as a source of torture or torment or shame."
"I go back to this repeatedly," says Hill. "You can not find many people keeping a healthy weight that are not regular exercisers. What we find out is that people who focus on diet are not very successful in the long run without concentrating on physical activity."
Hill warns that people can be "uncontrollably successful" temporarily "to weight loss alone. But there are many data that shows that these people recover weight if they are not physically active.
Timothy Church, MD, Preventive Medicine Research Director at Pennington Biomedical Research Center in Baton Rouge, LA. He says: "When it comes to weight, you can not talk about the diet, and you can not talk about exercising yourself alone. You absolutely have to address both problems at the same time."
Exercise may not buy you so much calorie training as you think.
"The average person overestima the amount of activity they are doing about 30% and underestimates their food intake at about 30%," says Kathianne Williams sellers, a registered dietist and personal trainer.
"When" I'm looking at people's food and activity logs, sometimes things just do not add up, "she says." People think, 'Oh, I just did 60 minutes at the gym' or 'I I just did 30 minutes at the gym 'and I think it neutralizes much what they are eating. But the reality is that our food portions are enormous. "
More, Peeke says, you have to look at all the other calories you ate or drank that day and how sedentary you were separate from your workout.
"The rest of the day, you are sitting and you are also eating other things," says Peeke. "How are you going to burn these things, much less this little treat you just thought you wanted?"
It's hard to accurately estimate how many calories you burn working out, says the church. "If it's a hard workout," he says, "You kind of intuitively thinks: 'Wow! This is cool! I just put enough in the bank for two days!' And you really do not have it. "
Treadmills and other exercise gears often have monitors that estimate how many calories you are burning.
Kong Chen, director of the metabolic research nucleus in national health institutes, says these monitors are "coming, but for each individual who can vary a little."
Chen suggests using calorie views in exercise equipment for motivation, but not as a guideline for how much you can eat.
"It does not matter if the display says 300 or 400 calories. If you do this every day or increase at that level, you got your purpose. But I would not recommend if you feed against it," Chen says.
These machines are not responsible for the calories you would have burned anyway without exercising.
"are not 220 calories for the 40 minutes of exercise versus zero," says Kushner. "If you were sitting at work or playing with your children, you're probably burning 70 calories during this period of time. You have to subtract what you would burn if you did not exercise. Then the general calorie burn becomes much less." / p> Your best bet for your weight - and for your overall health - is to take a physically active lifestyle that goes up and beyond a brief exercise. "It's not only about 30 minutes exercise," says Chen. "It's about fighting the sedentary environment." "The message is not that 30 minutes on the treadmill is not good," says Hill. "It's that 30 minutes on the treadmill will not compensate for the sedentary hours of 23 and a half." Hill encourages people to weave activity during the day. "Do something to move and make it fun," he says. Chen also recommends establishing realistic expectations and taking "small steps all the time" towards your weight goal. As much as calories - in relation to heat matters, do not forget stress, sleep and other factors that can affect your weight, says Williams. "We need to look at someone's full lifestyle, not just if someone hits the gym," she says. "Weight and obesity are really multifactorial, and it really simplifies just to break it for nutrition and exercise. These are really large pieces, but definitely not the only pieces." - Fat Loss Exercise Plan
