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How Much Exercise Do You Actually Need to Lose Weight?
By Perry Permann
Losing weight is getting tougher and tougher after menopause. Particularly if a desk-bound lifestyle adds to a lack of exercise and physical activity. As you know, if you want to lose weight permanently one essential ingredient to look at is regular exercise- but, in real life, how much exercise does actually help to lose weight? In theory, the more you exercise the better you'll do on your weight loss program. Commonly, the perception is: If you burn more calories, you are losing more weight. But in reality things tend to work out otherwise. There is an effect called compensation. Compensation means: There is a gap between the anticipated weight loss (as predicted by the calories burnt by exercising) and the weight loss accomplished. It doesn’t take a PhD to figure out where the compensation effect comes from: When people go on an exercise program, they start to consume more. The usual thinking pattern is "I am allowed to consume more, because I will burn the excess calories on my exercise program". But, most dieters assess the amount of calories burnt during exercising and the amount of calories eaten inaccurately: Calories burnt are overestimated and calories eaten underestimated. The mindset "I exercise, so I am allowed to eat more" does not serve to lose weight permanently. In scientific research, the amount of exercise was measured and linked to the compensation mechanism. The outcomes are very interesting. Postmenopausal, overweight or obese women went to 3 different exercise programs, consisting of 72, 136 or 194 minutes of exercise weekly. All women had a sedentary lifestyle before. The first two groups doing a bit over 1 hour of exercise a week and a bit over 2 hours a week didn’t compensate- their actual weight loss was as expected. They did not eat to a greater extent after starting the exercise program. But the women on the exercise program spending more than 3 hours per week lost only half of the predicted weight. It could be the case that they were thinking "I am allowed to eat more, because I work so hard on this program". What do we learn from this? It naturally doesn't mean that a low intensity program is best. It does mean though that if you are exercising hard, you might feel tempted to compensate by consuming more. So: If you are doing an physical exercise plan, control your food intake too- or you might not be able to lose weight permanently after 40. A positive result of the above-mentioned noted study: All exercise groups had a reduced waist circumference- a major indicator for healthy weight loss. Losing belly fat lowers the risk of diabetes and cardiovascular problems. Everybody is different- and you will need an exercise plan taking your particular situation into account. A good weight loss plan should be adjusted to your particular situation. Are you a woman over 40? I've created a free, personalized program for women over 40 who want to lose weight permanently. How would you like to get excellent, lasting weight loss results- be attractive, healthy, energetic, youthful? This program adjusts to your specific situation and keeps you motivated while you enjoy healthy eating and exercise. Sign up for your free, personalized "Lose Weight Permanently" program at http://www.loseweightpermanently.com/ForWomenOver40 Perry Permann You can read another article from Perry at Woman Over 40? Lose Belly Fat Now - The Health and Beauty Hazard |
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