Is walking or exercise really helps to lose weight.

Being overweight is something that no one really wants to have and for that many does exercises, only some people continue their exercise for a long period while most people quite their exercise in the middle which is not good.

In humans there is a fine balance between energy intake and energy expenditure. Energy intake is in the form of food intake and energy expenditure is in the form of physical activity and basal metabolic rate.

The difference between energy intake and energy expenditure is the net energy balance, if intake exceeds expenditure then this is called a net positive energy balance. And if energy expenditure exceeds intake then it is called net negative energy balance.

If a person wants to loose weight then it is important to increase the expenditure of energy or net negative energy balance.

Expenditure of energy depends on a number of factors like-:

Basal metabolic rate or physical activity.

With regards to physical activity there are several key variable factors like;

Frequency, means how frequently you exercise e.g.; once a week or daily.

Intensity, means how intense your workout whether you only do light exercise or some moderate exercise.

Duration, means for how long you exercise e.g.; only for five to ten minutes in a day or for half an hour to one hour in a day.

Type of activity done, means which type of physical activity you do for the weight loss like slow walking or running.

Is the energy consume through intake equals to energy consumed by body through physical activity?

So lets see the energy consumption,

If you eat one honey glazed donut which has approximately three hundred (300) kilocalories. Then this energy intake from the consumed donut is equal to the energy required or consumed by moderate walking for thirty to sixty minutes at 3 miles per hour.

If you walks for an hour at three miles per hour then will expend or burn approximately three hundred kilocalories, the same as what was contained in the donut.

If you walks daily for one hour at approximately three miles per hour without consuming any extra calories and maintaining net negative energy expenditure.

And you continues this activity for a period of two to four months then your body weight starts to reduced, the initial weight loss is the result of negative net energy balance.

Exercise phase: initial weight loss, weigh loss plateau, weight loss

The negative energy balance is because energy expenditure exceeds the energy intake as you starts to consume only the required amount of calorie.

After the initial weight loss, the person continues to do the same type of exercise, that is one hour of moderate walking daily.

The chart shows changes in the body weight over a time.

Mostly individual are surprized and frustrated that his weight is not continuing to decrease despite of regular walking, this is because they have reached a plateau.

The reason behind the weight loss plateau is that with decreased body weight, the basal metabolic rate is also decreases and when the basal metabolic rate decreases there is a decrease in total energy expenditure.

Increase in weight when exercise stops in the middle

If the person gets discourage and quits his daily walking exercise then he starts to gain weight at a quicker pace. The weight is regained as a result of a positive energy balance being created.

Energy expenditure is now less since the physical activity has been stopped . That's why if you starts any exercise don’t quite it in the middle.

When you starts to lose weight or weight maintenance phase.

By keeping the same intensity and duration of walking without making any changes in the diet ( energy intake ) you would enter a weight maintenance phase.

The weight maintenance is the result of an energy balance being established within the body, where the energy intake essentially equals to energy expenditure, if there is no change in energy balance than there will not be any further change in weight.

What must be done to end the weight loss plateau.

Avoid high calorie food

Several option exist to maintain a negative net energy balance, this involve either:-

Decreasing energy intake or;

Increasing energy expenditure

Option includes which you can follow:

Restricting extra calorie intake

Increasing the frequency, intensity or the duration of exercise.

Summary

Weight loss plateau are expected and can only end with continued exercise and with a net negative energy balance, stopping exercise or increasing calories will lead to weight gain. If you continue your exercise than you can maintain the net negative energy balance that promotes the weight loss.