- The Science Behind How Exercise Helps You Lose Weight
- 1. It Burns Calories
- 2. It Burns Fat
- 3. It Builds Muscle
- 4. It Helps You Sleep
The Science Behind How Exercise Helps You Lose Weight
How exercise helps you reach your weight goals in several ways is what this article is all about. So exercise helps in that It burns calories, burns fat, builds muscle and even improves sleep quality.
However, there’s another secret weapon in your arsenal that can help you lose more fat than just calories burned: resting metabolic rate! This amount accounts for approximately three-quarters of daily energy expenditure and can help boost weight loss beyond simply burning calories.
1. It Burns Calories
If you want to shed pounds, the key is burning more calories than you consume. This can be achieved through dietary changes – either cutting back on calories or increasing healthy ones – and getting some physical activity in.
However, it’s essential to recognize that simply burning more calories doesn’t guarantee weight loss. In order to maximize your progress, combine aerobic and strength-training exercises.
Aerobic exercise, such as walking, running, cycling and swimming, raises your heart rate into the fat-burning zone and helps build muscle mass.
Muscle tissue burns more calories than fat, so working out can help you burn more overall calories throughout the day. But it’s not just how many calories you burn that matters; How they are burned depends on what kind of exercise you do and your body weight, according to Anya Rosen, RD, a virtual functional medicine practitioner in New York City.
According to ACE, you can increase the amount of calories burned during exercise by changing up your workout intensity or conditioning level. This could be done by increasing speed, range of motion or using heavier weights for resistance training.
The higher your intensity, the more calories you’ll burn per hour. That is why interval training – which involves switching between short bursts of high-intensity effort and periods of lower-intensity rest or recovery – is so effective at increasing calorie burn.
Another way to increase calorie burn during an exercise session is by decreasing your resting heart rate. Studies have demonstrated that studies show lowering one’s resting heart rate after exercising can lead to a larger increase in caloric burn, according to Jessica Hall PhD of the University of California Los Angeles Nutrition Research Lab.
According to obesity researcher Alexxai Kravitz, PhD, doing low-intensity exercise for longer can prolong your body’s rise in resting metabolic rate. This strategy is especially helpful for people who don’t have much time for exercising or are dealing with a chronic health condition.
2. It Burns Fat
Exercise and weight loss is more complicated than simply burning more calories. To start, make sure your diet is in balance; that means eating enough to meet basic needs but no more than what your daily activities like walking, cooking or gardening require.
Next, your body uses up any extra energy stored as fat to create “energy balance”, a dynamic process that changes according to how active you are.
In conclusion, if you want to shed pounds, create a calorie deficit by eating fewer calories than your body burns each day. To do this, make changes to your diet and up the exercise volume.
It’s essential to consider how often and what type of exercises you do when exercising, since some workouts are more efficient at burning fat than others.
Exercise burns fat through thermogenesis, or thermoregulation. This is the process by which your body burns energy by raising its core temperature and breathing faster.
This process is especially efficient at losing belly and back fat, as these areas tend to carry excess weight.
Exercise also burns fat through your blood vessels. Since blood vessels transport oxygen-rich blood around your body, working out makes your heart and arteries work harder to pump it around, leading to increased circulation – and that extra push of calories from those fat cells!
Finally, your lungs can help you burn fat. By forcing air through them, you’re breathing in more oxygen that increases metabolism and makes your body more effective at burning off calories.
Exercise not only burns fat, but it also builds muscle. Dieting without exercise will likely result in muscle breakdown and slow down metabolism – leading to weight loss but also weakened health that puts you at greater risk for serious medical issues. It’s worth remembering that exercise not only burns calories, but it also strengthens the body.
3. It Builds Muscle
Exercise’s impact on weight loss is well documented. Not only does it reduce the risk of Type 2 diabetes and heart disease, but it can also improve sleep quality, boost energy levels and protect mental health too! Muscle building and fat burning have also been proven to occur as a side benefit – but these advantages don’t end once you step off the scale!
Research has consistently demonstrated that people who exercise more often experience greater benefits than those on diets. A Cochrane Review found that overweight individuals who worked out regularly not only lost weight, but they also experienced significant reductions in their blood pressure and triglycerides levels.
Muscle weight is heavier than fat, yet it’s denser – four pounds of muscle will fill a pound of fat.
Muscle growth also benefits your metabolism by increasing caloric expenditure during and after exercise, meaning more fat burning occurs.
Building muscle isn’t as difficult as some may think, but it does require dedication to the program. You must perform your workouts consistently, eat a balanced diet, and follow a recovery plan in order to maximize your muscle gains.
Resistance exercises differ from aerobic training in that they put your muscles to more work than they typically do at rest, leading to muscle growth or hypertrophy (or muscle expansion).
Growth occurs when your body fuses together damaged muscle fibers to form new myofibrils, or protein strands, within the muscle. Over time, these myofibrils become thicker and stronger, leading to larger muscles.
Gain strength and endurance by performing compound exercises that target multiple muscle groups. Popular exercises include deadlifts, squats, pull-ups and bench presses.
Muscle building can also be done through exercises that focus on one muscle group. Pushups, for instance, focus on your chest and triceps; but other exercises like chin-ups, dips, and lunges increase strength in your shoulders, core, and lower body as well.
4. It Helps You Sleep
1. Sleep promotes overall wellness
Sleep is one of the most significant elements for overall wellbeing, improving physical and mental wellbeing. Not only does it increase energy levels, lift your spirits and maintain overall well-being, but it can also aid with stress management and digestive issues. With regular restful nights’ sleep, you’ll likely notice improvements in these areas too!
Studies have repeatedly demonstrated that people who don’t get enough sleep are more likely to become overweight and develop unhealthy eating habits. Fortunately, exercising can help you fall asleep faster and get the restful sleep your body needs for optimal health.
2. Exercising improves your mood and reduces stress
Exercising increases a hormone called adenosine, which promotes drowsiness and regulates your sleep-wake cycle. Moreover, exercise boosts metabolism and raises body temperature – both of which may aid in better sleeping patterns.
3. Exercise enhances immunity and muscle recovery
Exercising can also help you sleep longer due to its effects on the most restorative sleep stages, such as slow-wave sleep. These deep slumber periods promote memory processing, hormonal balance and repair.
4. It lowers the risk of disease
Exercise regularly can help you ward off conditions like diabetes, heart disease and stroke by helping manage blood sugar levels in order to avoid taking medications. Exercise also plays a significant role in managing stress hormones that could increase vulnerability during stressful times.
5. It increases energy and decreases fatigue
Exercising not only aids weight loss, but it can also improve energy levels and alertness due to endorphins released in the brain that help combat feelings of anxiety or depression.
6. It can become addictive
If you want to shed pounds and improve your wellbeing, creating an exercise habit that you enjoy doing is key. That means selecting an activity you enjoy doing as well as scheduling it regularly throughout the week.