Can exercise reduce weight?
And what's the best way to lose it?
What is the cause of weight gain when exercising?
These and other questions we answer in this report.
Does exercise reduce weight?
Some believe that the best way to lose weight is to exercise. If you want to get rid of fat, all you have to do is follow the exercise schedule and stick to it for a whole month, and you will lose 10 kilograms.
But this is not true.
Sport does not burn fat and melt it as fire melts ghee, and exercise alone is not effective in losing weight.
but how?
Aerobic exercise is good for the body (Hamad Medical Corporation)
The numbers don't lie
We have a person who weighs about 70 kilograms, and he decided to walk because he is overweight. If he walks quickly for half an hour, he will burn about 140 calories. This is equal to the calories in one can of soft drink, or one piece of date, walnut, or pistachio maamoul, or 50 calories. grams of kunafa.
Practically speaking, the sport we play is not a way to lose weight.
Studies generally indicate that moderate-intensity aerobic exercise, such as walking 30 minutes a day 5 days a week, usually results in little or no weight loss.
Even if we exercise for a longer period, our bodies often compensate by increasing appetite and decreasing metabolism, effects that limit - over time - the weight we lose.
The best way to lose weight
The best way to lose weight is to restrict calories. When you refuse to eat a piece of pistachio maamoul, it is as if you walked for half an hour.
Food control is the best way to lose weight, but it must be within a healthy diet that provides you with all the carbohydrates, protein, fats, vitamins and minerals you need, along with exercise, to reduce muscle loss during the diet.
Benefits of sport
Muscle strengthening
Improve your energy
Get better sleep
Mood improvement
Help control weight and keep it in a healthy range.
Reducing the risk of many health problems such as: stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, some types of cancer, and arthritis
What sport lose weight quickly?
As we said earlier, exercise alone is not an effective way to lose weight.
When does the body begin to lose weight after sports?
Weight loss depends on the person burning more calories than they consume.
It's not about the time, but about the amount of calories that the body has to burn from fat.
What is the cause of weight gain when exercising?
When you start an exercise program, your body naturally goes through many changes the first two months, reports the Cleveland Clinic.
A new exercise regime puts pressure on your muscle fibers, and this causes small tears also known as "microtraumas" and some inflammation.
These two conditions in your muscle fibers are the cause of weight gain.
Your body responds to micro-tears and inflammation, in two ways that lead to a temporary increase in water weight.
The first is the healing response, Dr. Gary Calabrese explains, "The stress and damage from a micro-tear of muscle fibers leads to water retention in the body... There may be a small amount of inflammation around the micro-tear, and your body retains fluids there to try to heal it." These are short-lived changes in the muscle.
Also, the way your body provides energy to your muscles can add weight first.
Glycogen, or sugar that your muscle cells convert into glucose, is the energy source for your muscles.
When you exercise regularly, your body stores more glycogen to fuel that workout.
And glycogen must bind with water as part of the process to fuel the muscles.
This water adds a small amount of weight, too.
"As your muscles become more accustomed to exercise and more efficient, they start to need less glycogen to maintain the same level of energy production...and therefore, your water retention becomes less, so your weight will start to drop," Calabrese says.
And you'll begin to lose initial water weight (approximately 1 to 3 pounds) after a few weeks or a month of starting your exercise program, Calabrese says.
How much weight gain after exercise?
You will gain weight from the lean muscle mass you add by building your muscles with exercise or weightlifting, but it won't happen instantly, and it depends on your body and the workout.
But in terms of the time required, it will take at least a month or two to add any muscle mass that will increase your weight.
And Dr. Calabrese goes back and says, "Again, people may not consider early changes in their bodies as positive ... but there will be good changes later on, so you have to stick to your exercise program."
Do you prove weight when exercising?
This depends on the energy balance, and the total calories a person eats should be equal to what they burn in their daily activity and exercise.
And if one of us exercises and eats a lot of fatty food, and the total calories are more than the daily need, then the weight will increase.
Is sleeping after sports gain weight?
There is no relationship between sleep after exercise and weight gain, and vice versa, if you feel sleepy and tired, you should get rest and sleep, as this helps your body regain its strength after exercise.