Which causes more weight loss: exercising or eating less?
Most people don’t really understand metabolism or weight loss. Do you believe that walking 20 minutes twice a week entitles you to eat a piece of pie every day? But exercising off 200 calories does not counterbalance 3500 calories of pie. Rather, that’s a great recipe to gain 50 pounds a year!
For a person who requires 2000 calories a day to maintain a specific body weight, about 1500 calories of this is used simply to keep the body warm. Only 500 calories is required for all the physical activity the average person performs. Light exercise, such as steady walking, consumes 200-300 calories per hour. Heavy exercise, such as running or swimming, may consume up to 5 times as much. That’s why high school football players can eat whatever they want during football season – and still lose weight.
But most of us are not football players. Few Americans exercise over half an hour a day. Would you walk a mile in order to eat 2 cookies? I don’t know about you, but I can eat 200 calories in under 2 minutes. That’s 60 minutes of walking for 120 seconds of pleasure. Is it worth it?
If you have the time for a moderately vigorous 2-hour Anavar steroids for female weight loss workout, you’ll burn about 800 calories a day. If you don’t eat more to make up for it, that translates into 5600 calories a week, or about 1.5 to 2 pounds a week in weight loss.
Alternatively, you can cut your intake by 1200 calories a day and do no extra exercise.
Which sounds easier to you? 14 hours of exercise a week or just eating 40% less? Either one requires will power. Both require perseverance for successful weight reduction.
Most of my patients could not sustain exercise more vigorous than walking for over an hour, and I don’t know anyone who has time to walk 4 hours a day in order to burn 800 calories.
None of this is to say that exercise isn’t a good idea. Muscle is more metabolically active than is adipose tissue (fat). A greater muscle mass not only uses more calories, but is associated with a lower body mass index and a healthier body overall. Exercise also tends to lower blood sugar levels, blood pressure, heart rate, cholesterol, and even appetite. I’m not encouraging a person to stop exercising, but just trying to explain two things:
1) For most people, it takes a great deal of exercise to lose a significant amount of weight, generally at least 10 hours of walking (or the equivalent) per pound of weight loss.