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In theory, losing weight is simple: we lose kilograms when we burn more calories than we consume with our food. We are talking then about an energy deficit or a negative energy balance. We have two ways to work out an energy deficit:
- consume fewer calories in food, i.e. eat less or choose dishes with lower calories,
- increase physical activity.
By giving up sport, we limit our room for maneuver. In this case, the entire burden of working out an energy deficit rests with the diet. What you would burn during physical activity, you will have to compensate with the more modest content of the plate. The 200, 300 or 400 kilocalories that you would burn while exercising must disappear from your diet if you want to lose weight at the current pace. Such a change may not be easy if you are used to a certain number and size of meals.
| Regular exercise is even more important to your energy balance today than it was before the coronavirus outbreak. Due to # stay at home, many of us move less – going to work, going for walks or shopping is much less frequent. As a result, during our normal activity, we burn fewer calories than a few weeks ago. |
What’s worse, the need to reduce meals is not the only problem that comes with stopping training. In addition to the fact that you burn more calories when you are physically active, that’s extra the effort triggers a whole series of processes that facilitate weight loss. If you stop exercising, these “facilitations” will begin to fade – some immediately, others slowly but relentlessly.
The role of muscles in weight loss
You’ve probably heard the saying “organ is decaying when not in use”. It is about evolution, but unfortunately when it comes to muscles, it works very literally. Lack of physical activity leads to a decrease in muscle mass. In addition, this process speeds up if we lose weight.
Why is this happening? There is protein in the muscles – one of the components from which the body draws energy. When you lose weight, initially the basic source of it (apart from food, of course) is adipose tissue, but as it decreases, the body more and more “eagerly” reaches for protein in the muscles.
Meanwhile, muscles … make losing weight very easy! Muscles are extremely “voracious” tissues, they consume a lot of energy even when they are not working. Therefore, even if you eat more sometimes, your muscles will help you burn excess calories. Therefore, the less muscles, the easier excess calories turn into excess fat …
So how do you take care of your muscles? Strength exercises come to the rescue, i.e. those in which you have to show your strength. Strength exercises are exercises in which you break some resistance – hence their different name, resistance exercises. This resistance can be caused by gravity when you are exercising with dumbbells or stretching rubbers when you are exercising with them. Strength exercises do not have to require equipment: popular push-ups, crunches or squats are examples – here the source of resistance is body weight.
Contrary to strength training, cardio training (e.g. jogging, gentle cycling) does not initiate the aforementioned repair processes. Therefore, you should definitely include strength training in your exercise plan. Contrary to the name, they don’t have to be particularly burdensome: it’s enough that you to some extent go beyond the point where you start to feel resistance. You don’t have to lift a barbell, XNUMX liter bottles of water are enough 😉 This is a good example of the fact that you can easily arrange exercise equipment when gyms and sports stores are closed 🙂 |
Muscles are just the beginning
Burning calories and influencing muscle function are just a part of how physical activity affects the functioning of the body. For example, sport is also about better and longer sleep, which is an element of our life that is extremely important for our health and… body shape. Research shows that people who get long enough sleep (7 to 9 hours a day):
- they are less likely to be overweight and obese (biological mechanisms, in particular hormonal mechanisms, responsible for this have also been explained),
- have a higher resistance to infections,
- they are less likely to suffer from cardiovascular and digestive system diseases,
- have fewer problems with concentration and normal cognitive functions.
Almost exactly the same list could be repeated when talking about the effects of physical activity. Supporting the maintenance of a healthy body weight is obvious (we burn calories!), But regular exercise also supports the immune system, strengthens the heart and circulatory system, faster metabolism and has a beneficial effect on the nervous system (including … the brain).
Physical exercise also reduces stress (which additionally promotes obesity), and by stimulating the secretion of serotonin and endorphins, just a better mood.
And this one will be especially useful for us, because long-term closure in four walls is not the most pleasant!
How to combine diet and exercise in practice
I hope that I convinced you not to forget about physical activity during #stay home – and even to remember about it especially now, when we have less exercise. At the end, however, it is worth adding a few words about how to eat (and what to eat) to optimally combine diet and exercise.
- eat about 3 hours before training; thanks to this, on the one hand, your body will have fresh reserves of “fuel”, and on the other – you will not feel discomfort associated with a full stomach,
- if for some reason it is difficult for you to keep such a large gap between training and a meal, eat a light meal 1-2 hours before training,
- if you exercise in the morning, on an empty stomach, remember not to train for more than 30 minutes; in this case, you can also think about a slightly larger dinner the day before,
- eat another meal within 2 hours after training; preferably it should be rich in proteins and carbohydrates, which will enable efficient replenishment of muscle glycogen stores,
- remember about mineral water: with sweat, you lose a lot of electrolytes; mineral water will allow you to refill them. If you exercise intensively, mineral water is a good idea to replace mineral water with an isotonic drink, preferably home-made, because store ones often have a fairly high sugar content.
More tips on what and why to eat before and after training can be found in this article, and how to cope in the kitchen during #stay home – in this article.
Remember: the key to success is the right combination of physical activity and diet. You can lose weight without exercise, but it will be more difficult and less beneficial for your health. Therefore, do both. At, we are here to help – we can do it together! 🙂