In order for one to achieve long-term weight loss they must be ready to incorporate exercise and a balanced diet in their daily life activities. It is important to include daily activities and to select healthy foods on daily basis. The current society is not as healthy as it used to be in the past reason being the adaptation to a different form of life that consists of less physical activities. Exercising is, however, more convenient when it comes to getting healthy than dieting because it curbs one’s appetite, it increases calorie burn, protects against muscle loss and it improves one’s self esteem among other reasons as discussed hereinafter.
Most people do not need to feel hungry before they eat as eating when boredom strikes has increasingly become among the main reasons that people have developed poor eating habits. Some people are of the opinion that they feel hungrier when they engage in physical activities. This is because the stored calories that are in form of glucose and fat get pulled out when an individual is working out in order to retain the blood glucose level so that they can stay even to prevent one from feeling hungry when the body becomes more active, after one long stretch that does not involve exercise. The hunger feelings will be replaced by the feeling of well-being after a few days of engaging in physical activities.
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Exercise is preferred to dieting in weight loss because it enhances an increase in calorie burn. The more calories that an individual burn above the amount of calories that the body requires to perform normal body functions, the greater the weight loss. Moreover, exercise burns calories by increasing the body’s metabolic rate. More fat than muscle gets burnt and this determines the rate at which metabolic rate is increased. Fat is inert unlike muscles which are active and require energy to maintain themselves. People who have more muscle require adding some more calories to their bodies.
Most people engage in physical exercise to protect against muscle loss. Trainings such as lifting weights help in building muscle. In addition to that, it contributes towards improving of a person’s self-esteem. Daily body activities for those patients who are depressed improve their mood at the same level with antidepressant drug therapy. In addition to that, it helps individuals lose weight more easily and keep the weight off. Engaging in physical activities helps in boosting one’s metabolism hence enabling them to burn more calories during the work out sessions.
It is however, not necessary for one to hit the gym for many hours at a time in order to see the aftermath of working out. Short sessions of work out that are frequent offer the same health benefits as the longer sessions in the gym. It is advisable for individuals who want to lose weight to add variety to the exercise routine in order to stay motivated and get the expected results. A complete exercise routine involves cardio exercises which are meant for the health of the heart, resistance training for strengthening the body, functional-fitness training for body balance and body stretching for flexibility.
Research has it that apart from helping the body sustain weight loss, physical exercise comes along with many other benefits to an individual’s life (Jeffery, Robert W., et al., 684). It reduces the high chances that a person might face of getting chronic diseases such as diabetes and cancer as well as reducing the effects that stress and high blood pressure might have on the body. Regular physical activities help with weight control, sex drive, strength and building of the body image. Moreover, regular body work out retains the good health of the brain as it improves an individual’s memory and learning.
Most people prefer engaging in aerobics, which is also known as cardio, to lose weight. This includes activities such as walking, cycling, running and swimming. Such kind of body activities does not have a major impact on the mass of an individual’s muscle unlike intense work outs such as weight lifting. Aerobics is an effective way of engaging in exercise to burn calories. It helps in burning fat especially the belly fat which is very dangerous in that it increases the risk of type 2 diabetes and heart disorders. Adding cardio to be part of a person’s lifestyle helps in managing weight and improvement of metabolic health.
As mentioned earlier, physical activities highly contribute towards burning of calories. Resistance training that involves carrying weights has long term benefits that go beyond the exercise. Weight lifting helps in increasing the amount, tone and strength. This is crucial for long-term health because adults who had been in active before lose roughly 3-4% of their muscle mass. Increasing the amount of muscle through engaging in physical activities helps the body to burn more calories. Moreover, it prevents the drop in metabolism which occurs whenever a person is losing weight.
Research has it that heavy people who stick to a strict weight-lift program maintained the mass in their muscle, the normal metabolic rate and normal body energy owing to the fact that they still lose weight. Those who did not engage in the activity lost weight and more muscle mass. They also undergo a drop in metabolism. It is therefore advisable for individuals to engage in resistant training as an addition long-term weight loss plan. It helps prevent adding weight which is easier than losing the weight in the first place.
Some people opt to lose weight by going on a diet and eating healthy foods that could prevent the risk of being overweight. A healthy diet prevents the risk of individual contracting chronic diseases such as cancer and helps in the general weight control. Restricting high calories in the diet is essential for individual to maintain a normal body weight. Most individuals stick to the Mediterranean diet in order to follow a healthy lifestyle. The diet puts an emphasis on foods that are from plant sources such as fruits and vegetables while avoiding those foods that are processed. People who follow this diet eat more of low-calorie dense foods.
Appetite control has helped many individuals to lose weight by using the diet method. One must get a grip of their eating habits in order to have an effective regime. Emotional eaters however face a difficult time when it comes to controlling the amount of food intake. For instance, one can control their diet by the use of Slim X Genie Keto as it helps the control of eating habits because it stimulates enzyme production rate. The controlled enzymes are those in charge of suppressing the craving for certain types of foods. The chemical serotonin helps in regulating the emotional imbalances which prompt one to consume large amounts of food when they undergo emotional situations.
Dieting can as well help in the prevention of fat formation if it gets used as a dieting method. Individuals come up with ways where they control their body energy from getting converted into fats. This is especially used in controlling the fat accumulated around the waistline. Dieting also provides for meals to be taken on regular intervals in order for one to get the necessary energy for proper functioning. There are some factors to be considered when choosing a diet that is suitable for loss of weight. People opt for diets such as the Atkins diet which is low in carbohydrate and the diet is only meant for weight loss. The most effective way to lose weight by the use of diet is to reduce the intake of fat and carbohydrate. The diet should consist of carbohydrates, proteins and whole grains.
Complex carbohydrates contain low levels of fiber that enhances slow absorption of the food hence achieving a full diet with low calorie intake. Consuming fewer calories than those calories that get burned leads to loss of weight (Miller et al., 941). Such diets enhance weight loss by reducing the craving to consume calories. The Atkins diet has a variety of health risks as much as it is consumed as a low fat diet. It reduces the rate at which blood flows to the heart. This is because high fat and high protein diet are not effective regarding clearing up the arteries. They block the arteries and prevent blood flow to the heart. Low fat diet however improves blood flow to the heart.
The impact of exercise on weight loss is however higher than that of diet. Energy balance is the process by which the body tries to establish homeostasis. Most people spend their lives within the same range of weight without giving attention to the amount of calories that are consumed. Exercise has been recommended as a part of most weight programs. Research has it that exercise improves cardiovascular fitness and glycemic control of type 2 diabetes.
Physical Exercise helps the body to keep track on the amount of blood sugar in the body as it keeps insulin resistant and lowers the levels of glucose intolerance. It is therefore a far much better method to lose weight than sticking on diet as it prevents an individual from contacting some types of diseases such as diabetes. An individual is able to burn up to 250 kcal in a week of serious exercise. This means that it is hard to maintain the level of insulin sensitivity in the body by just sticking to diet which requires one to consume 35kcal less daily which means that a person must go on diet for several years to achieve the results that another person gets within a week of intense exercising.
Research has it that apart from helping us maintain a healthy body and lose weight, exercise reduces an individual’s appetite making the energy consumption levels to go high. It affects the intestine hormone known as GLP-1 that has been the reason to people becoming obese (Swift et al., 441). The hormone is an appetite regulator and the human body secretes more when exercising. This contributes to the manner in which the body produces hormones, transmitter substances or enzymes hence enabling the body to easily regulate appetite and make one to have less appetite when working out.
Regular exercises not only keep the muscles toned up but also ensure that the heart is healthy. It boosts one’s appetite for fruits and vegetables that improves the general wellbeing of an individual. Regular exercise combined with eating healthy food enhances improvements in the general health. Moreover, when people makes it habit to do exercises on a regular basis then they acquire a general wellbeing without the mental effort input. Regular physical body activities enhance successful weight loss as it maintains the normal energy balance and prevents the lost weight from re-occurring. People with obesity should maintain high levels of physical activities.
Body weight changes depend on the quantity of energy that is consumed. If an individual spends less energy and maintains the same diet, then they are probably in a position to add weight. A decline in the general physical activities may contribute towards an increase in the rates of obesity over the past 30 years. Health studies have it that physical body activities play an important role in weight loss. A reduction in physical activities leads to the possibility of an individual gaining weight in future.
According to research, there is a specific amount of physical activities that an individual should undertake in order to prevent weight gain. It is recommended that a person should take roughly 150-250 minutes weekly to engage in moderate and vigorous physical body activities. The equivalent energy for this is roughly 1200 to 2000 kcals in a week. It is also said that 225 to 300 minutes of engaging in physical activities in a week are enough to prevent an individual with a normal body to become overweight. It is therefore important for people to engage in regular exercises even if they have the normal body weight or those who are at a high risk of becoming obese (Pescatello, Linda & Jaci, 86).
Exercise activities enhance caloric restriction that results into weight loss. It is however not clear enough to determine whether weight loss that results from caloric restriction is enhanced by increasing the level of physical activities. Exercise training together with restriction of calories may enhance more weight loss than caloric restriction alone. The rate at which weight loss was recorded in the two interventions was higher than the rate at which body weight could have been lost through exercise activities alone. Therefore, major weight loss results from the combination of exercises and caloric restriction. Physical activities play an important role in maintaining the normal body weight in individuals who are at risk of becoming obese.
It is advisable for obese individuals who have succeeded in weight loss to continue undertaking physical exercises in order to maintain the normal body weight (Wing, Rena & Suzanne, 222s). It has been observed that people who engage in more physical activities lose more weight than those that do not exercise regularly. Moreover, physical activities play an important role in the amount of weight that has been regained after successful weight loss. It is therefore advisable that patients who want to prevent adding extra weight should continue to engage in physical activities after weight loss. Caloric restriction can as well be used in weight management programs.
It is also worth pointing out that complex carbohydrates contain low levels of fiber that enhances slow absorption of the food hence achieving a full diet with low calorie intake. Consuming fewer calories than those calories that get burned leads to loss of weight (Miller et al., 941) . Such diets enhance weight loss by reducing the craving to consume calories. The Atkins diet has a variety of health risks as much as it is consumed as a low fat diet. It reduces the rate at which blood flows to the heart. This is because high fat and high protein diet are not effective when it comes to clearing up the arteries. They block the arteries and prevent blood flow to the heart, and this leaves exercising as the best option for achieving a healthy body.
In conclusion, engaging in physical activities has much benefits associated with the general well-being of an individual regardless the fact that it helps in weight loss. Exercise training activities should be combined with caloric restriction for one to maintain high levels of weight loss. Those patients who wish to lose weight should take part in regular physical activities and caloric restriction in order to improve their chances to lose weight. Generally, clinicians should work on encouraging such individuals to stick to exercise training programs. Such activities should be undertaken over the long-term even if high levels of weight loss have been achieved. Individuals can as well stick to a healthy diet that contains low calorie levels as a way of achieving the normal body weight. The diet should comprise of more fruits, vegetables and whole grain meals. Physical activities as a way of losing weight must go hand in hand with caloric restriction. Engaging in regular exercise after losing weights helps in preventing the weight from occurring again. This means that clinicians should encourage obese patients to continue participating in physical activities even after they have completely lost the excess body weight.
Works Cited
Jeffery, Robert W., et al. "Physical activity and weight loss: does prescribing higher physical activity goals improve outcome?" The American journal of clinical nutrition 78.4 (2003): 684-689.
Miller, Wayne C., D. M. Koceja, and E. J. Hamilton. "A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention." International journal of obesity 21.10 (1997): 941.
Pescatello, Linda S., and Jaci L. VanHeest. "Physical activity mediates a healthier body weight in the presence of obesity." British journal of sports medicine 34.2 (2000): 86-93.
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in cardiovascular diseases , 56 (4), 441-447.
Wing, Rena R., and Suzanne Phelan. "Long-term weight loss maintenance–." The American journal of clinical nutrition 82.1 (2005): 222S-225S.
