How Does Exercise Impact Weight Loss

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How Does Exercise Impact Weight Loss

                                       

We discussed the concept of physical activity and exercise as they relate to obesity in humans.

There is a fine balance between energy intake and energy expenditure energy intake is in the form of food and energy expenditure is in the form of the basal metabolic rate and physical activity.

The difference between energy  intake and energy expenditure is the net  energy balance if intake
exceeds expenditure then a net positive energy balance occurs.

Energy expenditure :

Energy expenditure depends on a number of factors this includes the starting body weight the basal metabolic rate and physical activity.

Physical  activity :

There are several key variables including the frequency, intensity, duration, and type of activity done.

let us examine energy consumption 1 honey glazed donut is shown which has approximately 300 kilocalories.

The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30 to 60 minutes at 3 miles per hour.

If an individual walks for an hour at 3 miles per hour they will expend approximately 300 kilocalories,  the same as what was contained in the consumed donut.

If an individual walks daily for one hour at approximately 3 miles per hour this type of activity would lead to weight loss.

This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.

If this continues for a  period of two to four months body weight is reduced as depicted the initial weight loss is the result of a negative net energy balance.

Weight loss with Negative Energy :

The negative energy  balance is because energy expenditure  exceeds energy intake after the initial
weight loss the individual continues to  do the same type of exercise that is one  hour of moderate
walking daily.

The chart depicts changes in body weight over time individuals are often frustrated and surprised that the weight is not continuing to decrease despite regular walking.

They have reached a plateau the reason behind the weight loss plateau is that with decreased body weight the basal metabolic rate also decreases when the basal metabolic rate decreases there is a decrease in total energy expenditure.

Their daily walking exercise the weight is gained again at a quicker pace,  the weight is regained as a result of a  positive energy balance being created.

Energy expenditure is now less since the  physical activity has been stopped by  keeping the same
intensity and duration  of walking without making any changes in  the diet energy intake.

The individual would enter a weight maintenance phase this is characterized by gaining a small amount of weight.

Weight maintenance is the result of an energy balance being established within the body where energy intake essentially equals energy expenditure.

If there is no change in  energy balance there will not be any  further change in weight that must be done to end.

The weight loss plateau  several options exist to maintain

• Negative net energy balance
• Decreasing energy intake 
• Increasing energy expenditure  
• Increasing the frequency of workout
• Increasing intensity of the workout
• Increasing the duration of  exercise   

                                          

Summary :

in summary, then weight loss plateaus are expected and can only end with continued exercise and a net negative energy balance stopping exercise or increasing calories will lead to weight gain.

If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.

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