Is it Possible to Lose Weight Only by Exercising?
The main reasons for weight gain are sedentary life and excessive calorie intake. To lose weight, it is necessary to go to diet, exercise, change behaviors. A diet or exercise alone is not an effective method of losing weight. The best method for losing weight is a combination of diet, exercise, and lifestyle change.
To lose weight, first the energy that the person needs to receive daily must be calculated, then a negative energy balance should be formed. With a negative energy balance, an average of 500-800 kcal energy restriction should be made. The calorie burning should be 300-600 kcal with the diet, and 200-400 kcal with the exercise. The ideal weight loss per month should be 2-4 kg and from fats.
Exercise for losing weight should be the kind that the person likes, include large muscle groups and should be done at least 5 days a week. Weight training once a week is important to maintain muscle mass. Realistic goals must be set. A program must be created based on the person’s eating habit and the state of physical activity that he can do. Activity level should be increased by step.
Studies show that losing weight with only a moderate exercise without dieting is not a very effective method. A 12-month study showed that only diet causes %5,5 weight loss, while only exercise causes %7.5 weight loss and diet + exercise causes %7.5 weight loss. When exercising is added to diet programs, muscle mass is maintained, and basal metabolism rate can be increased. Weight loss by diet and exercise can be more persistent.
Exercise causes shrinkage around the waist, decrease in insulin resistance, decrease in HBA1C level, increase in lean body mass and decrease in fat ratio.
To sum up, exercise is not effective alone in weight loss, and it can be achieved with a diet. The weight loss achieved jointly by exercise and diet is more persistent, and muscle mass is maintained or increased, while fat tissue decreases. For these reasons, exercise should be included in programs aimed at reducing body weight, not only for weight loss, but for maintaining health every day at least 30 min moderate physical activity must be done.
With exercise, there was a decrease in waist circumference, a decrease in insulin resistance, a decrease in HBA1C level, an increase in lean body mass and a decrease in fat ratio were observed.
To sum up, exercise for effective weight loss is not effective alone, with diet results can be achieved. The weight given by exercise and diet becomes more persistent, and muscle mass is maintained or increased, while fat tissue decreases. For these reasons, exercise should be included in programs aimed at reducing body weight. At least 30 min. moderate physical activity must be done daily not only for weight loss but also for maintaining health.