Exercise and Weight loss

Exercise and Weight loss

Most of the people start exercising because they know they are putting on weight and want to stay fit. But some of us just exercise for 2 days and start expecting immediate results. But this is indeed not possible. Every exercise program takes its time. Heres how.

Even without diet control, exercise alone can be expected to lower weight around 2-3 Kg depending upon the intensity, duration and type of exercise.

Moreover, even if you don’t lose weight initially, it does not mean that your body fat is not decreasing. In fact, in the beginning. physical activity actually increases muscle mass and because muscle is denser than the fat it replaces, body weight may not change. However when we continue exercising, decrease in fat content overcomes the increase in muscle mass resulting in net lowering of body weight.

Give any training program a minimum of 2 months before you start expecting any reduction of fat.
Most importantly exercise prevents weight regain. Studies show that only one in twenty obese people manage to keep their weight down five years layer, However, regular and planned physical activity can maintain the reduced state over the long term.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

7 Replies to “Exercise and Weight loss”

  1. Sanjana,

    I go to gym 3 times a week (I do light exercise rest of the week) and I stress on mostly cardio (45mins), stretching (yoga-15mins) and bit of weights (30mins-2 muscles types each day).

    On those gym days I feel sleepy at 9:30PM and my body aches at night, but I wake up fresh and next day my body does not ache at all. On saturday’s I go to gym in the morning, but then my body hurts all day long and I also feel very sleepy all day.

    Am I overdoing it? Can I do something to avoid such a extreme reaction? Whats happening to my body at that time?

    I will be very thankful if you help me.

  2. You may be overdoing it. Mainly because you may have reduced your food intake. You may need to increase your food intake on these particular days. See that you eat a snack such as a sandwich 2 hours before you exercise if it is in the evening or any other time during the day. After you work out, fuel yourself again by drinking a glass of 100% juice or a fruit or if you have added weights in your work out, then add yogurt and fruits such as berries. You need to feel energized after your work out. To enjoy a good work out, you need to eat well during the day.

    If it is in the morning, a single fruit such as banana(my favorite pre-exercise snack in the morning or post-exercise in the evening) or cereal with milk. Do not eat high fiber foods such as bran. Eat foods which keep you comfortable during exercise.

    And as you say, you feel sleepy sooner. It is not a crime to sleep early. So take the rest on these days. Your body must be screaming for rest and repair. Do not forget a glass of warm milk at night which will help you sleep well plus provide protein and energy for repair.

  3. My weight is 120 kgs and I am following a diet to lose weight and going for a walk. How many hours should I walk to lose weight fast?

  4. what form of exercise is beneficial and quick for weight loss. i am doing walking, but i think there is a technique of walking for reducing weight. please guide.

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