You can lose weight with exercise alone:A study done in Australia

You can lose weight with exercise alone
You can lose weight with exercise alone

    Nobody is going to tell you that exercise is not a good thing. It offers many health benefits—better sleep, reduced stress, improved strength and muscle tone, and it puts you in a better mood. It also burns calories. So it makes sense that increasing physical activity be part of the weight-loss formula. But exercise as a weight-loss method has limitations. This post explores the effectiveness of exercise and its role in weight loss and maintenance.

Most diets fail because they focus on the wrong thing.
Successful weight loss is not really about food; it is about exercise. The main focus of a weight-loss effort should be exercise because it will make the pounds come off faster and the loss will be maintained. With all the technological changes in our daily lives, most of us are not getting enough exercise. People, especially guys, start gaining
weight in their late 20s, then continue to gain weight into their 30s and 40s as work and family take up more of their time. With less time to exercise and be active, of course they gain weight. So it makes sense that getting back into exercise will melt away the pounds.The commitment to exercise is not very demanding. Getting to the gym just a few times a week will make a huge difference in weight loss.And the more time spent at the gym, the faster the pounds will come off. It should take only a couple of hours a week for the next two or three months to lose the weight that has accumulated over the past ten or so years.
Going to the gym tones the body, flattens the stomach, and firms the thighs. It changes the shape of the body. Losing weight through dieting can’t do that. So even if the pounds on the scale stay the same,that is okay; it just means that the fat is turning into muscle.
Kernels of Truth
Numerous kernels of truth support the myth regarding exercise and weight loss. Let’s start with the most obvious one: the average North American does not get enough exercise.We are all daily users of a variety of work-saving devices, like garage door openers, television remote controls, cordless telephones, and riding lawn mowers. A study done in Australia showed that we would need to walk 10 miles a day to make up for the decrease in the number of calories burned by daily activities since the 1800s.
Most people do not spend their free time being physically active. In 1997, less than one-third of adults in the United States got the recommended amount of physical activity and 40% of adults engaged in virtually no leisure-time physical ctivity.Lack of exercise contributes to weight gain.Weight goes up when more calories are consumed than spent through activity.
How the Body Spends Calories
Metabolism to keep the body functioning
Physical activity
Digesting and absorbing food
Beyond its role in weight control, exercise improves overall health.
According to the Surgeon General’s Report on Physical Activity and Health, benefits of regular physical activity include a lower risk of
Heart disease
High blood pressure or high cholesterol
Premature death
Colon and breast cancer
Exercise has numerous other benefits beyond protection from diseases.It improves the health of muscles, bones, and joints. People who exercise perform better at recreational activities and even at work. Regular exercise also reduces stress and improves mental well-being.Depression and anxiety are less likely to occur in people who exercise regularly. Losing fat and building muscle will help tone the body and put you into a smaller clothing size because a pound of muscle takes up a lot less space than a pound of fat.
Food Counts
Exercise alone as a weight-loss method is particularly ineffective without paying attention to food intake, and increasing activity is not a free pass to ignore eating habits. People who begin an exercise program often overlook the food side of the calories in/calories out equation.Some people even increase the amount of food they eat because they think they are burning more calories than they really are. The end result—weight gain rather than weight loss! Going to the gym without a similar effort on the food front is sure to backfire. Numerous research studies show that it is common for people who are trying to lose weight to overestimate their physical
activity—they think that they worked longer and harder than they really did. People also underestimate the amount of food or calories they are eating. So the difference between calories in from food and calories out from exercise is smaller than they think.
It is all too easy to overeat any time spent in exercise. For example,it takes about an hour on the treadmill for a 170-pound man to burn off a medium-size bagel (without butter or cream cheese), a few cookies, or a donut. A 150-pound woman doing a 30-minute workout at a circuit training gym like Curves burns about 150 calories, or the equivalent
of a 12-ounce glass of orange juice. That’s not a lot of food.
It Takes a Lot of Exercise
Burning enough calories to lose weight takes quite a bit of exercise. It takes about 51⁄2 calories of activity per pound of body weight for a person to maintain his or her current body weight. For an adult weighing 170 pounds, that is 925 to 950 calories in daily activity.To lose 1 pound of fat through exercise alone, a person needs to burn an additional 3,500 calories. So in order for that 170-pound adult to lose 2 pounds per week without making any dietary changes, he would need to continue doing everything that he is currently doing—plus walk an additional10 miles per day (that is 70 miles a week). That is a lot of exercise and time! Needless to say, walking is still a very good idea, as this post will show.
If your goal is to lose weight by playing basketball, it will take more than five hours of active playing to lose a pound. It is extremely difficult to exercise enough on a consistent basis to lose even 1 pound of fat without making any changes to your diet.
Calories burned by 170-pound person doing 30 minutes of common activities

Calories burned
Walking the dog
Playing basketball
General household chores

CD You just learned that it takes a lot of exercise to burn a lot of calories.
The Role of Exercise in Weight Loss

Mathematically you can design an exercise schedule for yourself that burns enough calories to lose 1 to 2 pounds a week. While this works on paper, the level of exercise commitment such a regimen requires is not sustainable for the vast majority of people, especially if it is started all at once. Several panels of experts have looked at all of the evidence and reached the conclusion that while exercise is extremely important,it does not lead to significant weight loss on its own. BY A 170-POUND PERSON DOING
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