Losing weight is much easier than keeping it. The fact is that diets can work in the short term. Whether it is carbohydrate deficiency, calculated points or calorie counting, many programs (if you observe) lead to a reduction in pounds. But most diets will eventually fail because you will eventually feel hungry and deprived, lose weight, and lose weight (and in many cases, even more).
as you lose weight, your metabolism slows down, and you need less food daily. However, the more you restrict food, the hunger hormones in the body make you eat more. It turns into a physical and psychological struggle that can be impossible (not unhappy). “Dietary restriction is not a long-term solution to obesity,” says Dr. James Hill, a researcher on obesity.
Sure, you should eat less than before, Hill says. But you should prioritize less by finding something that is satisfying – then make a difference with exercise.
let’s say you’ve lost 10 percent of your body weight, and now you need 150-200 fewer calories a day to maintain this new weight. You have to fill this gap forever. You can eat 150-200 fewer calories, never having an evening snack or eating too little breakfast – both of you are likely to go hungry.
Or you can increase your activity by 200-200 calories by going for a workout, a bodybuilding class or a bike ride. “Physical activity should be driving the bus while maintaining weight,” says Hill, director of the Obesity Nutrition Research Center at the University of Alabama at Birmingham.
How much exercise is enough? For most people, the sweet spot is 60 minutes a day, though some people need more and more. According to Hill, founder of the National Register of Weight Control (a registry of people who have successfully lowered and turned off their weight), people on the registry train an average of one hour a day. And as you have heard before, you do not have to get them all at once. The movement also increases throughout the day.
Another benefit of exercise:
It increases something called “metabolic flexibility”. It is your body’s ability to easily switch between carbohydrate and fat energy and consume effective calories. This is a good thing because metabolic inflexibility can lead to insulin resistance and lead to more stored fat and increased risk of type 2 diabetes. In fact, Hill says there may actually be a threshold you can metabolize so much that your body is actively working to gain weight. If so, he says, exercise is the most effective way to reverse it.
Bottom line: The weight loss journey doesn’t end after you lose pounds. To keep them off, you need a long-term action plan to close the “energy gap”. “Sport should play the most role,” Hill says. “The more you fill this energy gap with exercise, the more successful you will be.”