Tag Archives: Physical exercise

Would exercise alone help you lose weight?

If you are overweight or obese, you probably had many people including maybe your own family members, friends or personal physician tell you start exercising.

exercise for weight loss

exercise for weight loss

    Can exercise alone really make you lose weight?
    What do the studies show on the role exercise plays in helping you lose weight?
    Were we mislead all these years regarding the role exercise plays in weight loss?
    Was exercise overhyped in terms of its role in weight loss?
    How many miles do you have to walk to lose one pound?
    Can exercising increase your hunger and compensate for the weight loss?

Let us review the science and art of the role exercise plays in helping you to lose weight.

Despite all the hype and importance given to exercise in helping you lose weight, studies have shown that exercise alone is pretty useless for weight loss.

What does the science show on the role of exercise in helping you lose weight?

Studies have shown that exercise at best only helps you to maintain weight at best. The reason for this surprising finding is two fold:

One, exercise burns calories but at the same time makes you hungrier that you would consume more calories when you exercise.

Second, it also builds muscle which is twice as heavy as fat.

Also, it is important to note that there are 3500 calories in one pound of fat and it takes about 18 miles of walking to lose one pound for an average person. In other words, it takes an awful lot of exercise to burn off just one pound of fat.

Some media articles related to this topic

CNN:Why exercise won’t make you thin?

Simple steps for losing weight fast and safe

If you’re overweight, losing weight has many health benefits.

Start making changes to your diet and level of physical activity that can become a part of your daily routine.

Evidence shows that the best way to lose weight is to make sustainable long-term changes to diet and physical activity that result in a steady rate of weight loss. Aim to lose 1lb to 2lb until you achieve a healthy BMI.

Understand the causes of weight gain before you start losing weight.

People who are overweight or obese should first aim to gradually build up to 150 minutes of moderate-intensity activity per week.

Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is often weight gain.

To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.

Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight.

Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.

Ready to get started?

Things you can do today to lose weight

You can take four actions today that will start your journey towards a healthy weight:

    • Check your BMI or body mass index. If it is in the obese range, aim to lose between 5% and 10% of your starting weight.
    • Check the glycemic index of foods and eliminate all high glycemic foods. 
    • Try to swap drinks all sugary drinks with those that are lower in fat and sugars. Don’t forget that alcohol is also high in calories, so cutting down could help you to control your weight. Light lemonade or other low calorie drinks are OK.
  • Next, find a way to fit more physical activity into your day. Understand the role of exercise in weight loss. Although exercise helps in combination with a restrictive diet but exercise on its own, without a restrictive diet, is not very useful for weight loss. Ideally, you should aim to walk 8,000 – 10,000 steps a day.
  • Start the day right with protein and not carbohydrate as protein or even fat for that matter, lasts longer and keeps you full for long. Use foods you already have at home such as eggs, lean protein meats etc.
  • Check to see if you have a metabolic reason for weight gain such as insulin resistance. If you have skin tags, or thicker or dark lines in the neck, you may have insulin resistance.
  • skin tags and insulin resistance skin tags and insulin resistance
neck lines sign of insulin resistance neck lines sign of insulin resistance
neck lines sign of insulin resistance neck lines sign of insulin resistance

Insulin resistance causes belly fat and overall weight gain.

Find a weight loss program that is right for you using evidence.

What these weight loss videos

Tired of being overweight?

W8MD weight loss can help

W8MD’s weight loss, sleep, aesthetic & IV nutrition programs can help!

W8MD’s insurance covered physician weight loss is unique in many ways with a comprehensive multidisciplinary approach to weight loss that addresses all the complex issues leading to weight gain, both in adults and children. Since its inception in 2011, W8MD has successfully helped thousands of patients succeed in not only losing weight but also keep it off with an ongoing maintenance plan.

W8MD Weight loss centers that accept insurance for visits

Philadelphia Weight Loss

1718, Welsh Rd, Philadelphia, PA, 19115 Ph: 1-215-676-2334 

King Of Prussia Weight Loss

: 987 Old Eagle School Rd, Ste 712, Wayne, PA, 19087 Ph: 215-676-2334 

New York City Weight Loss

2632 E 21st St Brooklyn New York 11235

Ph: 1-718-946-5500. 

W8MD weight loss New Jersey

W8MD weight loss, sleep and medical aesthetics

140 E Evesham Rd Cherry Hill New Jersey 08003