How walking excursions can make you lose a lot of calories

If I exercise, do I lose weight?

Recently there has been a lot of work on the topic. Burn more calories than you consume for days and weeks and lose kilos, about half a kilo for every 3,500 calories of deficit. Clearly, then, that exercise is a key to success in weight control. But sometimes exaggerated their value here are some variables:

Net caloric intake.
Suppose you weigh 82 kilos and walk for 45 minutes at a moderate speed of 5 km per hour. On average, you consume about 220 calories. But that does not take into account the calories you burn in other activities, say 105 calories if you are sitting and writing. This means that your walk only 115 extra calories consumed. Not much, really. If you walk faster 6.5 km. per hour, burn about 290 calories in 45 minutes, 185 more than sitting at a desk.

Intensity.
The high-intensity exercise burns more calories per minute, of course, that the low intensity. During prolonged exercise of low intensity. comes from a higher proportion of fat calories (50%) during the intense exercise (40%), but as many more calories you consume during intense exercise, burning more fat ends. The low-intensity exercise can burn calories and 1st you want to lose fat, simply make them longer.

Boosting metabolism.

Obviously, exercise burns calories, but not so obviously, at the end of it continues to stimulate the increase in metabolic rate for several hours. Your metabolic rate is the rate at which your body uses its energy, ie, the number of calories you burn in a given period, either at rest or in activity. However, unless you make long and intense exercise, the temporary boost metabolism is not much. According to a recent study, the residual effect of exercise might be only 5 or 10 calories, the moderate exercise, 10 to 35 calories, the vigorous exercise, 180 extra calories. Normally, when you exercise, your basic metabolic rate or basal metabolism low.

But if the exercise you build muscle while losing fat, you cancel this low and even may encourage increased basal metabolism, even slightly.

Food intake.

Many people fear that exercise will increase your appetite … and that the calories you burn with exercise will be more than offset by the extra food they eat. There is some evidence that most people who do moderate exercise, tend to eat more or less the same or slightly more than what they would eat if you did the exercises. Although athletes who exercise vigorously eat much more than if they did, the extra calories rarely exceed their increased energy expenditure. But studies on appetite and exercise have not been consistent in their findings.

Involving many variables (frequency, duration and intensity of exercise, amount of fat stored in the body, metabolic rate, amount and type of food available: and also psychological factors. Moreover, studies cones can not register the adaptation process the body to an exercise plan long term.

Body Fat Vs. muscle masses.

Even if you eat more to compensate for the calories you burn and in this way their weight remains the same, it is possible that exercise done regularly will give him a more svelte physical or, at least, more fit, to build muscle and eliminate fat.

Amount of overweight.

Most studies have found that exercise not accompanied by a diet has a significant effect, but limited, body weight. If you are looking for lower 4 or 5 kilos, exercise alone can do the trick for a while. But if your excess weight is considerable, these 4 or 5 kilos may not mean much. Furthermore, people are very overweight may need months to be physically able to exercise at a level that would burn fat in a significant amount.

Farewell kilos

If you are trying to lose weight, exercising more will help. But most studies evaluating the role of diet (ie, reduced caloric intake)

and exercise for weight loss, have realized that the greatest benefit comes from the diet. To reduce Grs 4.5, you have to jog 6.5 miles a day for a week. For most overweight people, exercise would be harder, at least at first. But combining the two things could be as easy four-mile jog, other day and reduce daily calories, 250 less, you lose those same 4 or 5 kilos per week. Adding exercise to a low-calo

rie diet not only burn more calories, but also prevents loss of muscle and fall of the basal metabolism that usually accompanies dieting.

Of course, exercise has additional benefits such as stronger bones, better control of blood sugar, higher levels of “good” cholesterol and a greater sense of wellbeing. It is an excellent way to maintain weight loss and prevent future increases.