You can exercise all you want but without a change in diet, you’re not going to lose much weight. — China Daily
People often join a gym hoping it will help them shed those excess kilogrammes.
But exercise alone is not enough to lose weight, says Professor Johannes Wechsler, a doctor and nutrition specialist based in Germany.
He explains why your diet matters when looking to lose weight, and how you can adjust it accordingly.
Is just exercising more enough? Studies have shown that burning off a chocolate bar with about 500 calories requires running for at least an hour.
So losing weight through physical activity alone is difficult.
In addition, people who should or want to lose weight tend to have a higher body weight.
If you weigh 120kg and start exercising vigorously, it’s more likely you will damage your joints and ligaments than losing weight.
However, research suggests that a basic level of daily exercise is beneficial.
People who walk 10,000 steps every day have the best chance of not becoming overweight – or, if they are overweight – of losing weight.
So, is a change in diet essential to be able to lose weight?If you want to lose weight, there is no getting around a change in diet.
The key is to change the energy balance, instead of counting carbohydrates or increasing your protein intake, which is not really relevant.
If you eat less, your energy balance will be negative at some point, meaning you will lose weight.
But if you only consume a third of your usual calories, two-thirds of the minerals, vitamins, trace elements and protein are also lost.
What matters is an isocaloric-balanced diet, meaning you only reduce your energy intake.
This can be achieved by replacing at least one meal a day with a calorie-reduced product, such as a shake.
These provide the most important nutrients, but have fewer calories.
To what extent can weight loss have a positive effect – will I automatically feel fitter?People who lose weight feel much better and lighter.
They feel fitter, but their metabolism also improves.
And their life expectancy increases.
For example, if I’m 1.8m tall and weigh 80kg, but gain 40kg and am now 120kg, it would be like carrying a suitcase with me all day, which is terrible for the joints, the heart and circulation.
Fat is also a problem for organs such as the liver and pancreas.
In my example, they are only made for 80kg but if you then gain 40kg, the pancreas, for example, becomes exhausted which can cause diabetes. – dpa
