Physical Activity a Key to Weight Loss
Regular physical activity is very important to weight loss and maintenance. Experts recommend at least 30 minutes of moderate-intensity physical activity on most days or more if you have lost a large amount of weight. Regular physical activity promotes use of fat by the body no just weight loss.
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Energy expenditure of 250 t0 300 extra kcal per day, beyond normal daily activity, accompanied by controlled energy intake can help the loss of around 500gr of fat per week or up to 12 kg of fat loss per year. Additionally, physical activity generally boosts overall self esteem. However, the advice to exercise 30 minutes for at least 5 days a week is currently followed only by 15% of Americans.
Physical activity may include structured activities such as walking, jogging, cycling, basketball, swimming or other sports. It may also include daily activities such as walking the dog, household chores and gardening. Duration and regular performance, rather than intensity is the best approach and the key to success with weight loss.
Some resistance exercise such as weight training can be included to increase lean body mass which in turn will contribute to fat loss and weight loss. It is also important to understand that weight reduction programs without exercise can lead to reduction of bone density.
If you have been inactive for a while, it is important to begin slowly and work up at a pace that is comfortable for you. For example start with a daily walk and later incorporate some regular stair climbing. If you are not in a position to engage on 30 minutes of activity each time, then you can alternatively accumulate activity of 10- to 15-minute sessions over the course of the day. The best and easiest way to increase physical activity is to make it part of a daily routine.
Regular moderate physical activity is a key in weight loss. It helps you to control your weight but also reduce the risk of type 2 diabetes, high blood pressure, high cholesterol, osteoporosis and word off depression. It may also help to build strong bones, muscles, joints and improve balance and flexibility. Obviously some behavior modification it will be needed here in order to change your eating habits but also in order to commit yourself to physical activity.
Participating in aerobic activities can meet your goal of at least 30 minutes of moderate-intensity physical activity. Aerobic activity makes you breathe harder than when at rest and increase your heart rate. Strength training is another way to meet the minimum of 30 minutes of moderate-intensity physical activity each day. It helps you burn extra calories to achieve weight loss and build strong muscles, bones, and joints.
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