The Role of Movement and Exercise in Weight Loss

What we’ll cover:

• What is energy expenditure
• What happens to our body when we exercise
• Aerobic Exercise vs Strength Training
• How exercise helps with weight loss
• Mental health benefits of movement

Diet and exercise are both key strategies in successful weight loss and maintenance, both being more effected when they are incorporated alongside one another. This article explores how exercise contributes to weight loss, its impact on metabolism, body function, and mental well-being.

Energy expenditure and balance

Weight loss ultimately hinges on creating a calorie deficit - expending more energy than consumed. Exercise amplifies this deficit by increasing the amount of calories you burn. Consistent physical activity optimises the body's energy utilisation, helping align our calorie intake with what we burn. That said, weight loss is a lot more complex than this and there are many factors that contribute to why we eat - which is why we take a very holistic approach at Roczen.

What happens when we exercise?

During physical activity, the body undergoes various changes. Blood circulation to muscles increases, facilitating nutrient delivery and waste removal of things such as lactic acid. As a result of this heightened demand, we need to increase our breathing rate in order to meet oxygen demands. Long-term engagement in exercise enhances heart and respiratory efficiency, muscle development, and metabolic rate, which ultimately leads to improved calorie burn even when we’re at rest.

Aerobic exercise (Cardio) vs. strength training

Aerobic exercise: Often termed cardio, this category of exercise encompasses activities like jogging, biking, and swimming. These exercises boost heart rate and respiration, enhancing cardiovascular health and stamina.

Strength training: This includes resistance exercises such as weightlifting and bodyweight movements. It focuses on building muscle mass, which in turn elevates resting energy expenditure.

A well-rounded fitness regimen incorporates both types. While aerobic activities excel at calorie burning and heart health, strength training is crucial for muscle development and bone health. Together, they provide a comprehensive approach to fitness, health and weight management.

How exercise aids weight loss

Exercise facilitates weight loss through several mechanisms:

1. Increased calorie expenditure: Physical activity burns calories, contributing directly to an energy deficit. The higher the intensity and longer the duration, the more calories are burned.
2. Enhanced metabolic rate: Building muscle through strength training boosts the resting metabolic rate, enabling the body to burn more energy throughout the day.
3. Improved blood sugar regulation and insulin sensitivity: Regular exercise improves our blood sugar control and insulin sensitivity, helping the body to use carbohydrates more efficiently and reducing the likelihood of type 2 diabetes.
4. Appetite regulation: Exercise can influence hormones that regulate appetite, potentially reducing our cravings for unhealthy foods.

Mental Health Benefits of Movement

Beyond the physical advantages, exercise has profound benefits for our mental wellbeing, too. Regular physical activity has been shown to reduce symptoms of depression and anxiety, improve mood, and enhance overall mental well-being. The release of endorphins during exercise, often referred to as "runner's high," contributes to a sense of happiness and relaxation. Additionally, exercise can improve sleep quality and reduce stress, both of which are crucial for maintaining a healthy weight.

Summary:
While exercise alone may not lead to dramatic weight loss, its benefits extend far beyond the number on the scale. Combined with a balanced diet, regular physical activity can improve cardiovascular health, strengthen bones and muscles, boost mental well-being, and enhance overall quality of life.

Remember, the best exercise routine is one that you can stick to consistently. Start small, gradually increase intensity and duration, and most importantly, have fun with it.