There is no doubt that maintaining a healthy weight is essential for overall well-being. Obesity is a significant risk factor for several chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.

In recent years, there has been an increase in sedentary lifestyles among people worldwide. The World Health Organization (WHO) recommends regular exercise as a way to prevent and manage obesity. This article will discuss the importance of exercise in slimming from a scientific perspective.

What happens to our body when we exercise?

Exercise has several beneficial effects on the body. When we engage in physical activity, our muscles use energy stored in the body in the form of glucose. The glucose is broken down, and energy is released, allowing our muscles to contract.

This process results in the production of heat, which leads to an increase in body temperature. As the body gets warmer, it releases sweat through the skin, which helps to cool us down.

When we exercise, our heart rate also increases. This increase in heart rate helps to pump oxygen-rich blood to our muscles, allowing them to work harder. Our lungs also work harder during exercise, taking in more oxygen and expelling more carbon dioxide.

This increase in oxygen consumption promotes fat burning, which is critical for weight loss.

How does exercise help with weight loss?

The relationship between exercise and weight loss is well-established. In essence, when we engage in physical activity, we burn more calories than we would if we were sedentary.

When we burn more calories than we consume, our body uses stored fat to provide the energy needed to fuel our activities. This process is known as a calorie deficit and is the key to weight loss.

However, the effects of exercise on weight loss go beyond just burning calories. Regular exercise also helps to build lean muscle mass, which is metabolically active. This means that muscle tissue requires more energy to maintain than fat tissue.

The more active muscle tissue we have, the more calories we burn at rest. This increase in metabolic rate is known as the afterburn effect, and it is a significant contributor to long-term weight loss.

Exercise also helps to regulate appetite by increasing levels of certain hormones such as leptin and decreasing levels of ghrelin.

Leptin is a hormone that helps to regulate body weight by suppressing appetite, while ghrelin is a hormone that increases appetite. Regular exercise can help to reduce levels of ghrelin and increase levels of leptin, leading to a reduced appetite and increased feelings of fullness.

What are the best types of exercise for weight loss?

There are several types of exercise that are effective for weight loss. However, the best type of exercise depends on an individual’s goals and preferences. Some of the most effective exercises for weight loss include:.

Cardiovascular exercise

Also known as aerobic exercise, cardio is any form of exercise that raises the heart rate and increases oxygen consumption. Cardio is an effective way to burn calories and promote fat loss.

Examples of cardio include running, cycling, swimming, and HIIT workouts. High-intensity interval training (HIIT) can be particularly effective for weight loss as it combines short bursts of high-intensity exercise with periods of rest or low-intensity exercise.

Resistance training

Resistance training, also known as strength training, involves using weights or bodyweight exercises to build strength and muscle mass.

Resistance training can be particularly effective for weight loss because it helps to build lean muscle tissue, which increases metabolic rate and promotes fat loss. Examples of resistance training exercises include squats, lunges, push-ups, and pull-ups.

Pilates and yoga

Pilates and yoga are both low-impact forms of exercise that focus on strengthening the core and improving flexibility. While they may not burn as many calories as cardio or resistance training, they can still be effective for weight loss.

Pilates and yoga can also help to reduce stress, which is a significant contributor to weight gain.

How much exercise do we need for weight loss?

The amount of exercise needed for weight loss depends on an individual’s goals and current fitness level.

The WHO recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. In addition to cardio, they also recommend engaging in muscle-strengthening activities at least twice per week.

However, it is essential to note that more exercise can lead to greater weight loss.

A study published in the Journal of Applied Physiology found that subjects who engaged in high levels of exercise (equivalent to 60-90 minutes of daily moderate-intensity exercise) lost more weight and body fat than subjects who engaged in lower levels of exercise (equivalent to 30-45 minutes of daily moderate-intensity exercise).

Conclusion

Exercise is a powerful tool for weight loss, and its effects go beyond just burning calories. Physical activity promotes fat loss, builds lean muscle mass, increases metabolic rate, and regulates appetite.

Cardiovascular exercise, resistance training, and Pilates or yoga are all effective forms of exercise for weight loss, and the amount needed for weight loss depends on an individual’s goals and current fitness level.