Physical activity is the key to losing weight

Physical activity is the key to losing weight

Let's do some 'clarity on a subject that is dear to many people: how to lose weight effectively.

There are diets with curious names, medicines "miraculous" and programs of all kinds: the proposals to make people lose weight are endless. However, as often happens, the most effective program is the most simple and involves nutrition and physical activity. Let's find out how.

Lose weight: some official data

Losing weight is not an exclusively aesthetic, but a requirement linked to the health of each of us. To demonstrate this, the UK Department of Health (Department of Health), in collaboration with the National Observatory on obesity (National Obesity Observatory) has published a series of data to emphasize the importance of maintaining the proper weight:

over the past 25 years, cases of obesity have tripled;
being overweight is one of the major risk factors for the development of cardiovascular diseases or metabolic diseases such as diabetes;
a 2004 report entitled, "Securing Good Health for the Whole Population", the effects of obesity compared to those caused by smoking;
8% of the mortality in Europe is closely linked to obesity or overweight problems.

Why exercise is key to weight loss

It is true that diets can help you lose weight easily, but alone are not enough. Maintain a healthy weight gained is even more difficult than losing the extra pounds.
And this is where that comes into play exercise. No doubt about it: if you want to achieve and maintain your ideal weight, exercise is your first ally.

The weight is determined by the ratio between the quantity of calories you eat and the amount of calories consumed. To maintain a healthy weight, energy intake must be equal to those consumed. To slim down the budget to be rather negative, ie the calories consumed must be less than the calories consumed.

calories consumed> calories burned = weight gain
calories consumed <calories burned = weight loss
calories in = calories consumed = weight maintenance

Each activity allows you to burn calories and for this reason most movements do more calories consumption and therefore more weight you lose.

Rule 1: Change your diet

If you want to lose weight, the first thing you need to do is change your diet.
According to the British national health system, to feel good, a man should consume about 2,500 calories per day, while a woman 2,000.

To lose 500 g to 1 kg a week, the UK Department of Health recommended that you eat every day from 500 to 800 calories more than those introduced.
This is the most healthy way to lose weight and what allows you to avoid the risk of re-introduced over time.

Rule 2: Move more

Physical exercise plays a key role in a program aimed at weight loss because it is the only way to consume more calories. The most recommended is that aerobic activity (running, swimming, cycling).
Combining a proper diet to a healthy workout also has an additional benefit: consuming more calories can also eat more, making your diet easier - and enjoyable - to follow.

The amount of calories burned during exercise depends on weight, height, amount and intensity of exercise performed.

In the case of a stroke, one of the equations used to determine the most calorie consumption is:

0.34 (kg) x body weight = calories burned per hour.

According to a study published in 2004, entitled 'Energy Expenditure of Walking and Running', an equation can be even more precise:

0.29 (kg) x body weight.

This research also has the merit of having discovered a further interesting element: you burn more calories walking 8 km / h and running.

In general, a healthy and active lifestyle can bring numerous benefits (more energy, more balance, less stress). These same advantages become even more important if you have a goal to reach. Feel good physically and mentally it will be the perfect combination to tackle the road you've chosen to go.