It is truly a myth that only exercise will help one to lose weight. Exercise is pretty unhelpful for weight loss as 100% of the energy comes from Food and with physical activity, we can burn only 10 to 30 % each day.
Before we dive into why exercise isn’t that helpful for slimming, let’s make one thing clear: No matter if exercise and weight are not inversely proportional but yes it brings tremendous positive and healthy coordination between our body and mind.
Physical activity helps to –
- Maintain weight.
- Reduce high blood pressure.
- Reduce risk for diabetes, heart attack, stroke, and several forms of cancer.
- Reduce arthritis pain and associated disability.
- Reduce risk for osteoporosis and falls.
- Removes depression and anxiety.
So exercises leads to a wonderful health benefits without medicines.
How one gains weight?
- When we take heavy diet means too much of carbohydrates, then the excess of glucose flows into the bloodstream as our digestive system converts carbohydrates into glucose.
- Now the work of insulin (secreted by Pancreas) increases as it has the duty to regulate blood sugar.
- Then Insulin creates new fat cells and stores excess sugar into it, this increase leads to an increase in weight.
- Now, this increase in weight demands more food and so, one happen to eat more.
- As insulin works only on carbohydrates, so one craves more on carbohydrates.
So what actually works for weight loss?
When losing weight, more physical activity increases the number of calories our body uses for energy or “burns off.” Sweating through physical activity, leads to reducing the number of calories one eats, creates a wonderful result in weight loss.
Weight loss is definite with less calorie intake. However, evidence shows the only way to maintain the weight loss is to be engaged in regular physical activity.
The principle of losing weight is:
One needs to spend more calories than its consumption. This means that there are two essential factors influencing our results. Our diet is what determines how many calories one consumes in a day, and exercise is what helps burn them faster. Therefore, the principle for effective weight loss is:
Balanced diet + exercises = body of our imagination
In this case, the importance of diet outweighs the relationship between exercise and weight loss program. Removing all empty calories from our meals and switching to fiber-rich and nutritious foods is a must.
To achieve results as fast as possible, one should consider adopting a vegan diet for weight loss. Statistically, vegetarians have a lower BMI by default, which means they are healthier and leaner without any extra effort. However, if you use some additional tricks, like eating quinoa seeds and super foods for weight loss, one will be able to get results faster.
In the meantime, don’t forget to expend your energy and burn off extra calories. To feel any effect of the exercise, you’ll need to work out at least 30 minutes a day. Combine this with a healthy meal plan, and you have your perfect weight loss program.
If one gets on a weight loss journey by complimenting both exercise and breaking down calories, then never sympathize by thinking that the calories burned in physical activity to substitute with extra eating, then the result remains the same and one keeps thinking in spite of doing long exercises there is no effect on the weight loss.
So, avoid thinking you have done the exercises for weight loss. Just think you have done for health improvement but not for weight loss.”
Requirement of Calories
Children should never be on a calorie-restricted diet, unless recommended by the doctor. However, parents need to be aware of their children’s calorie needs so that they can help their children maintain energy balance.
Calorie needs: The requirement of calorie is illustrated below as per day based on his or her age range, gender, and physical activity level. Walking relates to being moderately active where as playing a game relates to being vigorously active.
Estimated Calories: After knowing the requirement of how many calories the child needs, one can use the below food ingredients in planning the food items from each food group to serve each day