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How much exercise should you do a week to start losing weight?

2021-01-13T04:49:47.660Z


A new study provides the calculation, does anyone dare? When it comes to reducing the risk of all-cause mortality, improving mental health and increasing sleep quality, the World Health Organization (WHO) had fallen short in its recommendations for physical activity. Before, as now, the organization recommended that people between the ages of 18 and 64 get a minimum of 150 minutes of moderate aerobic physical activity a week, or 75 minutes if vigorous.


When it comes to reducing the risk of all-cause mortality, improving mental health and increasing sleep quality, the World Health Organization (WHO) had fallen short in its recommendations for physical activity.

Before, as now, the organization recommended that people between the ages of 18 and 64 get a minimum of 150 minutes of moderate aerobic physical activity a week, or 75 minutes if vigorous.

And he established a maximum in his recommendation: 300 minutes of moderate activity and 150 minutes of

physical exercise

intense.

Recently, the organization has transformed that maximum into a minimum for those who want to enjoy these “extra” health benefits.

Coincidentally, it is the same 300 minutes (5 hours) from which one could start losing weight regardless of diet.

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Kyle Flack, professor of nutrition at the University of Kentucky (USA), provides this figure in a study published in the journal

Medicine & Science in Sports & Exercise

: “If losing weight is our goal, we

need to expend more than 1,000 calories a the week

.

More specifically, do at least 5 hours of moderate intensity exercise if you don't want to make big changes in your diet ”.

According to the conclusions of the research, the explanation is that these 1,000 calories are the maximum energy required by the body after exercise as caloric compensation.

That is, a person who burns 1,500 calories and does not control what he eats, the body will ask him to ingest 1,000 calories to compensate for the effort, exactly the same figure as a person who has burned twice as much.

Due to this ceiling in compensation, the global caloric expenditure of the former would be 500 calories while in the latter it would amount to 2,000.

To reach this curious conclusion, the researchers recruited 44 men and women, all sedentary and overweight (something that is necessary to remember), took their blood and monitored the levels of certain hormones that control appetite.

Half of them were asked to exercise twice a week, for at least an hour and a half, until they had burned 750 calories per session, whether it was running or walking.

In total, 1,500 calories.

The other half trained for 40 to 60 minutes, six times a week, expending about 500 calories per session, for a total of twice that of the first group (3,000 calories).

After 12 weeks, the researchers found that levels of the hormone responsible for feeling full, leptin, had dropped in the 3,000-calorie group - not the other - suggesting, according to them, that participants

were able to better control the urge to eat

.

The explanation is complex.

“When for some reason we lose weight and body fat goes down, leptin goes down so that hunger is stimulated and we eat more to make up for the lost weight.

It is a natural mechanism to maintain it, ”explains Susana Monereo, head of the Endocrinology and Nutrition Service of the Gregorio Marañón General University Hospital and general secretary of the Spanish Society for the Study of Obesity.

However, “when we lose weight - obese individuals who have a high level and resistance to this hormone at the brain level - in the form of fat, after exercising,

the sensitivity of this hormone at the brain level improves and compensatory hunger does not appear although the leptin go down

.

In individuals who occur this drop, weight loss is greater than in those who do not occur.

Monereo warns that the study has its limitations because, in addition to the fact that the sample is quite small, it is based on an assumption that is difficult to transfer to the real world: that overweight and sedentary people are going to be able, from one day to the next, to become train six days a week and at a high intensity.

Even less if they have to adjust to the levels that she herself indicates could be used to lose weight without attending to more factors than exercise, even higher than those of the new study: “The ideal would be

an hour a day at least 6 days a week

, and it must have a certain intensity, managing to raise the heart rate after combining aerobic exercise with strength and resistance exercise ”.

The idea of ​​losing weight based on exercise alone is inadvisable, and the recipe that all specialists propose includes physical activity and food.

"To lose fat, if you are obese or overweight, you always have to achieve a negative calorie balance and, therefore, the ideal clearly is to combine

diet

and exercise: produce a reduction in caloric intake and increase caloric expenditure" says Monereo.

Although it is true that there comes a time when physical activity makes a difference: "Probably in the initial phase of weight loss it is more important to eat less and in maintaining the weight it is more important to spend more and exercise more."

In all cases, not being in a hurry helps.

Dress me slowly because I want to lose weight

If you have 5 free hours a week to play sports, an iron will to turn the idea into a habit, and a body that endures so much tute, it can be tempting to focus on the treadmill without giving much thought to your diet.

It is not a winning bet, warns personal trainer Adrián Molinero: "Losing weight is a multifactorial objective that

depends on how many days you train, how you train, what you eat and whether there is a negative energy balance

."

Molinero points out that "to burn more or less a kilo of pure fat, the estimate is about 7,000 net calories", and that, to achieve this, "a caloric deficit of between 300 and 500 calories a day is usually established."

It is not so much about how much weight you want to lose per week, but how much time you plan to spend

reducing that kilo of fat: “You want to do it by reducing 500 calories a day, it will take about two weeks.

If you want to be less restrictive, you can establish a deficit of 300 a day, which would take a month or so ”.

In any case, it is not advisable to over-press with the caloric deficit, since there is a risk of altering the hormonal system and suffering the well-known rebound effect.

"People believe that losing weight fast is good, but in reality you have to do it in a staggered way in which your body changes slowly, but really," says Molinero.

The limit that scientists set is, at most, one kilo (of fat) a week

.

“Losing weight and losing weight correctly is losing mainly fat, which is a tissue that proportionally weighs little because it has no water.

Therefore, losing between half and one kilo per week of fat is a very important reduction related to obesity and it is the best way to prevent the compensatory mechanisms that produce the rebound effect from appearing ”, concludes Susana Monereo.

Source: elparis

All news articles on 2021-01-13

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