Exercise: Is exercise still considered important for weight loss?

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The American College of Sports Medicine recently published a consensus statement summarizing the latest research on physical activity and obesity. Exercise has long been recommended as part of a treatment plan designed to lose unwanted pounds, but does science still support the idea that exercise is an important part of losing weight? bodies?

Societal values ​​of what constitutes weight gain aside, many health care professionals advocate weight loss based on its effect on health, not how you look when you’re dressed. jeans. Being overweight increases the risk of heart disease, high blood pressure, stroke, type 2 diabetes, some types of cancer and respiratory problems.

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However the problem with defining exercise as a tool for weight loss is not only that it takes a lot of exercise to affect weight, but overweight people are less likely to start an exercise program and if they do, they are more likely to quit.

Another issue is the success of losing weight from exercise alone is not guaranteed, even if the same group of people follow the same exercise regimen. And while there’s some evidence that at least 150 minutes a week of moderate to vigorous exercise is enough to tip the scale, there’s no consensus among experts that it’s enough, especially in follow the difference in academic results.

However, losing weight is easy if there is no daily reduction in calories consumed. According to the ACSM, a person can expect to lose an average of 0.5-3 kg when using exercise as the only weight loss strategy. Only when diet and exercise are combined do the results become more significant.

“When combined with a low-energy diet, the effect of exercise on body weight and body weight is a dietary supplement and improves weight loss by about 20 percent percent, compared to what is seen with only low-energy foods,” he said. authors of the latest ACSM consensus statement.

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As for what type of exercise is most effective at losing unwanted weight, there is little evidence to suggest that one type of exercise is better than another. But if you’re looking for the most bang for your buck at the gym, there’s obviously serious news. Moderate to vigorous exercise will burn calories at a much faster rate than light intensity activity, so remember that finding time to exercise is key.

The same goes for food. There is no evidence that one diet is more effective than another when it comes to creating a successful weight loss regimen, including regular eating and fasting. for a while. The most important thing is to eat fewer calories, how you do it seems to make little difference in the long run.

“At the population level, one type of food and macronutrient combination does not seem to work better for weight loss compared to other methods, as long as these methods result in similar results in achieving the negative energy,” ASCM said in its consensus statement. .

In addition to dispelling any confusion about whether one combination of diet and exercise is more effective than another, the ACSM also discusses the idea that eating at certain times of the day may be beneficial to reduce body weight. Based on the study that exercise suppresses appetite and eating fewer calories in the morning results in more energy than eating fewer calories at night, there is little evidence that restricting eating and exercising at certain times of the day is an effective weight loss strategy.

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Also, it should be said by ACSM that without vigorous exercise (more than 70 percent of maximum effort), exercise has little effect on appetite. Any pressure to exercise after fasting is temporary and has no effect on the number of calories consumed each day, so don’t rely on exercise to make the journey. to the cookie jar you seem very unattractive.

What helps eating and exercising to lose weight is the use of smart watches/devices and devices. It’s no surprise that the ability to set goals for daily activity and energy consumption, track exercise and diet and get real-time lifestyle feedback as well as reminders to move proven to enhance weight loss.

“In 73 percent of cases, major physical activity screening was associated with significant weight loss,” said the ACSM consensus statement. “This suggests that for those with overweight and obesity, a self-monitoring approach increases awareness of physical activity and eating behavior and helps collect and access personal data. making progress toward weight-related goals.”

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This recent update on the role of exercise in weight loss has not shaken the ACSM’s belief that it remains an important tool for weight loss, including for those taking anti-obesity medications. Diet and exercise still move the numbers on the scale. It’s also a reminder that the benefits of exercise go beyond just tightening your belt a little. Improved health, energy, sleep and mood and increased muscle mass are just some of the benefits of regular exercise, even for those struggling to achieve their weight loss goals. It only takes a five percent weight loss to start reaping the health benefits, so every exercise pays off – even if it’s not visible.

“ACSM advocates physical activity as an integral part of prevention and treatment efforts for physical activity and weight gain, focusing on the implementation of inclusive strategies to facilitate acceptance and participation sustainability for all,” said ACSM to them. statement of agreement.

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