The role of diet and exercise in weight loss

For one healthy sandwich, 2 hours of walking

The role of physical exercise in weight loss is often significantly overestimated. Why is that? Firstly, much more effort is required to burn the energy from a food item or drink than people often think. A glass of red wine contains 123 calories. To burn that off, a person weighing 70 kilos needs to walk for about 30 minutes. A croquette contains 150 calories, and to burn that off, one needs to walk for 50 minutes. A healthy sandwich contains 315 calories, and to burn that off, one needs to walk for almost 2 hours.

Less active after a tough workout?

Secondly, activity is often compensated for by inactivity during the rest of the day. Suppose you trained very intensively for an hour that day; you are automatically inclined to move less for the rest of the day. This means less standing and walking, cleaning, gardening, or other activities that do not fall under the category of sport. As a result, the energy expenditure of the training is (partially) negated.

I can still brag a bit, because I worked out today.

Thirdly, some activities can stimulate a disproportionate appetite or give the feeling that one can eat more or indulge, precisely because one has exercised. For example, the thought: "I can help myself to a second helping, because I exercised today."

Energy consumption

Power supply is responsible for about 80 to 90% of the weight loss results. If you were to exercise for an hour twice a week and eat nothing extra, you would burn roughly 900 extra calories. A kilogram of fat mass consists of 7,000 calories. So, in theory, it would take just under 8 weeks to lose 1 kilogram of fat mass through exercise. The actual amount of calories you burn depends on the type of activity, the intensity of the effort, and body weight.

Sports drinks negate your efforts

If you think you can replenish energy after exercising with an AA drink, a fat burner, or a protein shake, it will take much longer before you start noticing the results of your efforts. These drinks easily contain 200 to 300 calories, which is half of your energy expenditure during exercise! So, to lose just one kilogram of body fat, you can add another 8 weeks of exercise.

Amount of calories burned per hour

The values indicated below represent the approximate and average amount of calories burned per hour of activity, subdivided into two weight categories.

Assignment

Do you regularly have the thought I worked out, so I could use those extra calories.If so, try not to consume any extra calories at that time for the coming month. You will notice that this benefits your weight loss process.

Are you fed up and do you want to know what you can do to achieve the desired result?

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