Can You Lose Weight Just Through Exercise?


Can You Lose Weight Just Through Exercise?

Wouldn't it be nice to stop using your calorie-tracking apps and concentrate only on your workouts if you wanted to lose weight? Sadly, it's not quite that easy.

Activity physiologist Katie Lawton, MEd, claims that neglecting your food in favor of exercise is simply not a healthy way to lose weight.

You must either expend more calories than you eat or consume fewer calories than your body needs each day to lose weight. "You won't lose weight if you don't have a calorie deficit."

Conversely, it also depends on the kinds of workouts you perform. Running, walking, and biking are all beneficial cardiovascular workouts, but resistance training is also necessary to support your weight loss efforts. Here are some additional suggestions to keep you on course:

1. Utilize a calorie counter app.

You do need to track calories, I'm sorry to break it to you. You'll gain the knowledge required to lose weight by doing this.

The good news is that thanks to applications like MyFitnessPal, Lose It!, and FatSecret, it's simpler than ever. When it comes to calorie calculations, these applications work extremely hard. Food scales can be useful for increased accuracy and to simplify life.

Some apps measure activity as well, she adds, making it easier to determine your daily caloric deficit. You could be shocked by how many calories or how much you're overeating once you see the facts.

For instance, a 20-ounce bottle of soda has roughly 230 calories, while a typical alcoholic drink has between 100 and 200. Your body doesn't require those empty calories, and over time, they truly do mount up. To ensure that you achieve your goal, however, moderation is essential. To come up with the ideal strategy to support you in your weight loss quest, speak with your doctor or nutritionist.

2. Pay no attention to the scale

Hear us out because this may surprise you. You won't need your scale, so throw it away.

Don't worry about the scale, she advises, even though it could be challenging at first. Instead, pay attention to your energy level and how you're feeling. These are important considerations, especially at the beginning.

When you least expect it, the weight will start to drop. When you step on the scale, the number may not move since muscle weighs more than fat. More importantly, it has to do with how your body feels, how your clothes fit, and how you view yourself.

If you want to know whether you are increasing lean muscle mass while losing weight, you might find that assessing your body composition with the 7-Site Skinfold or the Bod Pod is beneficial. You might need to alter your workouts or even your diet if you see that your lean muscle mass is not growing.

She thinks it's acceptable to calculate body fat using a portable device or a scale. Just be aware that they are not fully true. However, they can be reliable, so if you want to use them, be sure to test consistently at the same time of day.

3. Strive for 150 minutes of cardiac activity.

The American Heart Association advises engaging in at least 150 minutes of moderate-intensity movement per week (30 minutes, five days a week).

The next step would be to increase either the intensity or duration of the exercise if you are doing this but are still having problems losing weight.

Try to get in the 150 minutes of exercise, whether you walk, bike, jog, or run. With so many different online workout alternatives accessible to us today, even if jogging or bicycling aren't your thing, you're likely to discover one that you enjoy and can keep up with.

If you're struggling to stay motivated to work out, try to concentrate on working out for at least 10 minutes straight at a time, advises Lawton. Don't be concerned about your speed. Simply move and don't stop.

4. Work the muscles.

The most pervasive myth about strength training is that it will make you bulky. Strength exercise, on the other hand, will be most beneficial for weight loss and, more crucially, weight maintenance. That's because raising your resting metabolic rate will cause you to burn more calories throughout the day.

Ask a trainer at your neighborhood gym to demonstrate some strength-training routines for you or to assist you in developing a routine. You could employ both machines and free weights.

You can also acquire some dumbbells and a weight bench to use at home if you want to exercise in the privacy of your own house. The good news is that there is a wealth of free (and expensive subscription services) content to learn about appropriate forms and how to utilize weights available on the internet.

5. Employ a heart-rate cuff

Use a heart-rate monitor to assist you in achieving your objective. This might assist you to determine the intensity of your workouts. Just be aware that the so-called "fat-burning zone" is actually at rest. As the intensity of cardiovascular exercise increases, you burn more carbohydrates.

Heart rate monitors are available as standalone units or integrated into various fitness trackers. They are typically more accurate than the built-in monitor on exercise equipment.

Just make sure you're healthy if you're ready to begin, advises Lawton. Consult your doctor, and after receiving the all-clear, go for it.

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