There is a fair degree of frustration expressed by people who take up exercise but find the kilos do not drop off fast.
Indeed, some people even find regular training causes them to gain weight. How is this so?
There are numerous health benefits from exercise independent of its effect on weight. In fact, people who are fit and a bit overweight have a longer life expectancy than those who are of "normal" weight and unfit.
Exercise off calories but they can be too easily replaced. Do 30 minutes jogging and you can burn off 400 calories. But a muesli bar and a can of soft drink will put the 400 calories back.
And that is the key. Kilo for kilo, the best way to lose weight is to reduce your calorie intake. The exception being training at elite levels for hours per day or to the degree you see on shows like The Biggest Loser.
Another frustration for many is that the further you go with a weight loss program the harder it is to lose those next few kilos.
As we become lighter the body uses less energy through the day. In the same way that a large SUV uses more fuel than a small sedan, a 100kg person uses more calories per day than a 70kg person.
So as your weight drops you need to reduce calorie intake further.If you want to lose weight or even just maintain good health get a good night's sleep, exercise and choose foods in portion sizes that do not undo your good work.
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