IMPACT OF EXERCISE ON BODY FAT & WEIGHT LOSS PLATEAU.

                                                              

In today's Blog we will see how regular Exercise impact on body FAT  &  WEIGHT LOSS. My effort here has been to explain this very SERIOUS & MOST TALKED ABOUT ISSUE  in as much simpler way as possible.

This blog is actually in response to the number of questions asked about today's topic, by lot of friends who are following my Blog & YouTube channel :  fitnessfun50 .

The formula is very simple : Burn more Calories than your Calories intake.   

Let us see the concept of physical activity & exercise as they relate to obesity. In humans there is a fine balance between energy intake and energy expenditure. Energy intake is in the form of food & energy expenditure is in the form of the basal metabolic rate & physical activity. The difference between energy intake & energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.

Energy expenditure depends on a number of factors. This includes the starting body weight, the basal metabolic rate & physical activity. With regards to physical activity, there are several key variables including the frequency, intensity, duration & type of activity done.    

Let us now examine energy consumption : For example - One honey coated donut / doughnut or one average size of Indian sweet (Mithai)  has  approximately 300 kilocalories. The energy intake from the consumed donut / mithai is equal to the energy consumed by moderate walking for 30-60 minutes, at 5 Kms. per hour. If an individual walks for an hour at 5 Kms. per hour, then they will expend approximately kilocalories, the same as what was consumed in the consumed donut or mithai.

If a person walks daily for 45-60 minutes at approximately 5 Kms. per hour , such type of activity will lead to weight loss. Taking into consideration that the individual does not consume any extra calories and has a net negative energy expenditure. If this activity continues for a period of  2 to 4 months, body weight  gets reduced. The initial weight loss is the result of a negative net energy balance.The negative energy balance is because energy expenditure exceeds energy intake. 

After the initial weight loss if the individual continues to do the same type of exercise, ie. 1 hr.of moderate walking daily , then his chart will depict changes in body weight over time. Individuals are surprised and frustrated that their weight is not continuing to decrease despite regular walking. They have reached a plateau. The reason behind  the weight loss plateau is that with decreased body weight, the basal metabolic rate also decreases. When the basal metabolic rate decreases , there is a decrease in total energy expenditure. Now, if the demotivated😔 individual quits his daily walking exercise, the weight is gained again , at a quicker pace.The weight is re-gained as a result of a positive energy balance thus being created. Energy expenditure is now less since the physical activity has been stopped.

By keeping the same intensity and duration of walking without making any changes in the diet the person would enter a weight maintenance phase. This is characterised  by gaining a small amount of weight. The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure. If there is no change in energy balance, there will not be any further change in weight.

What must be done to end this weight loss plateau ??

There are several options to maintain a negative net energy balance. These involve either decreasing energy intake  or increasing energy expenditure. Options include : restricting calories further or increasing the frequency or the intensity or the duration of the exercise.

To summarise , weight loss plateaus are expected and can only end with continued exercise and a net negative energy gain. Stopping exercise or increasing calories will lead to weight gain. If one continues to exercise to maintain a net negative energy balance, weight loss will be promoted.