Last week we discussed how to best begin an exercise program. Now we will turn to increasing exercise for weight loss.
Weight gain, loss or maintenance is tied to energy balance. In order to lose weight you need a deficit in calories or a negative energy balance. Exercise can help you achieve this negative energy balance. By walking, running, or doing physical activity you can burn 2-3 times the number of calories compared to sitting. Moderate exercise and eating right causes the body to burn fat for fuel.
Excessive exercise causes the body to burn stored sugar, a process that results in a low blood sugar level and actually prevents you from burning stored body fat. So, a person who eats right but exercises too vigorously cannot lose weight. He or she also may experience health problems caused by the low blood sugar level.
The number of calories burned during exercise is affected by body weight, intensity of workout, conditioning level and metabolism. Any activity can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard. Keep in mind if the intensity is too high you won’t last very long and the calorie burn won’t be as high as if you went at a lower intensity for a longer duration. To determine about how many calories you burn per hour from different exercises, www.caloriesperhour.com is a good resource. A general rule is that you can burn more calories from exercises that are weight bearing or have added resistance like swimming.
Exercise can leave you energized and refreshed. If you feel fatigued after exercise or experience side cramps or low back pain not related to an injury during or after a workout, you may be over-exercising and causing stress to the body. The general recommendation is to aim for 30-60 minutes of exercise every day or to burn 2,000 calories per week from exercise. Remember to find activities you enjoy for exercise and to mix it up to avoid boredom.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.