Exercise and Weight Loss
When it comes to weight loss, exercise often takes centre stage. While physical activity is undeniably important, it's just one piece of a much larger puzzle. Life stages, Nutrition, hormones, sleep, and other factors play significant roles in achieving and maintaining a healthy weight. Understanding how these elements interact can help individuals make informed decisions and implement effective lifestyle changes. At Body Place, we’re a dedicated community that will help you turn those dreams into achievable steps and make progress fun.
Setting Realistic Weight Loss Goals
Before diving into the specifics of exercise for weight loss, it's essential to consider why weight loss is your goal. Is it to address body image concerns, improve health outcomes, alleviate joint pain often associated with increased BMI, or ensure that you can continue enjoying the activities you love? Clarifying your motivation can help determine if weight loss is a healthy and appropriate goal for you.
The Role of Exercise in Weight Loss
Exercise is essential for overall health, offering benefits such as improved cardiovascular fitness, muscle strength, and mental well-being. However, its direct impact on weight loss is often overestimated. Research suggests that while exercise contributes to weight loss, it is not as significant as dietary changes. For example, a study published in the journal Obesity Reviews found that exercise alone leads to only modest weight loss, whereas combining exercise with dietary changes results in more substantial and sustained weight loss.
Despite exercise only having a smaller impact it is also important to consider the type of exercise completed as this too has an impact on weight changes.
Considerations and Guidelines for Weight Loss
Despite the amount of research completed on this topic there is not a clear one size fits all exercise that is a magic fix. Considering things like age, medical conditions and fitness levels are going to impact what is considered “best” for an individual.
The Australian Physical activity guidelines say that a minimum of 150min of moderate intensity exercise a week or 75 min of vigorous exercise is required to maintain weight and prevent the development of chronic disease. To lose weight that suggested number increases to 300m of moderate* intensity exercise a week.
* Moderate is considered a 6-8/ 10 difficulty exercise with clear breathlessness and only being able to talk in a couple of words in between breaths. Anything less than this is considered light exercise and above is vigorous.
What are the best exercises for weight loss?
Aerobic also known as cardio, strength training and a combined routine have been found to be the most effective. The specifics and where to start with the advice below and if it is best for you is best to be discussed with our Exercise Physiologists particularly if you have any other medical conditions as this can change the advice as mentioned earlier. Ready to kick-start your fitness journey with a plan that’s all about you? Sign up for our group Personal Training sessions today.
1. High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. This form of training is highly effective for burning calories and improving cardiovascular fitness in a short amount of time.
A study in the Journal of Obesity found that HIIT can reduce abdominal fat and improve insulin sensitivity more effectively than moderate-intensity continuous exercise .
Time: 20-30 minutes per session
Intensity: 80-90% of maximum heart rate during intense intervals
Frequency: 3-4 times per week
Variables: Choose exercises like sprinting, cycling, or bodyweight exercises (e.g., burpees, jump squats) for intervals. Aim for a 1:1 or 1:2 ratio of work to rest (e.g., 30 seconds of sprinting followed by 30-60 seconds of walking).
2. Running
Running is a simple and effective way to burn calories and improve cardiovascular health. It can be done almost anywhere and requires minimal equipment.
A study in the Medicine & Science in Sports & Exercise journal found that running burns more calories per minute than weightlifting, swimming, or cycling.
Time: 30-60 minutes per session
Intensity: Moderate to high (60-85% of maximum heart rate)
Frequency: 3-5 times per week
Variables: Incorporate interval runs, hill sprints, or long-distance runs to vary intensity and improve endurance.
3. Strength Training
Strength training builds muscle mass, which can increase resting metabolic rate and enhance fat loss. It can be performed using free weights, machines, or bodyweight exercises.
A study in the Journal of Applied Physiology found that strength training improves body composition and increases metabolic rate, aiding in weight loss .
Time: 45-60 minutes per session
Intensity: Moderate to high (8-12 repetitions per set)
Frequency: 2-3 times per week
Variables: Focus on compound exercises like squats, deadlifts, bench presses, and rows. Incorporate supersets or circuit training for increased calorie burn.
4. Cycling
Cycling is a low-impact exercise that can be performed outdoors or on a stationary bike. It is effective for building lower body strength and cardiovascular endurance.
According to a study published in the Journal of Applied Physiology, regular cycling can enhance metabolic health and aid in weight management.
Time: 45-60 minutes per session
Intensity: Moderate to high (60-85% of maximum heart rate)
Frequency: 3-5 times per week
Variables: Include interval training, hill climbs, or long rides to vary intensity and improve fitness.
5. Swimming
Swimming is a full-body workout that is easy on the joints and effective for burning calories. It improves cardiovascular fitness, muscle strength, and endurance.
A study in the International Journal of Aquatic Research and Education found that swimming can effectively reduce body fat and improve physical fitness .
Time: 30-60 minutes per session
Intensity: Moderate to high (60-85% of maximum heart rate)
Frequency: 3-4 times per week
Variables: Incorporate different strokes (freestyle, breaststroke, backstroke) and intervals to vary intensity.
6. Walking
Walking is a low-impact, accessible form of exercise that can be easily incorporated into daily routines. It is particularly effective for beginners or those with joint issues.
Time: 30-60 minutes per session
Intensity: Low to moderate (50-70% of maximum heart rate)
Frequency: 5-7 times per week
Variables: Increase intensity by incorporating brisk walking, uphill walking, or walking with weights.
Other factors that contribute significantly to weight loss
If you’re working hard in group classes but feel you’re not achieving the results you want, several factors might be contributing. It's common for people to think that they're not working out hard enough, but that might not be the case. Consider these potential reasons that might be affecting your progress. Remember, these are just a few of the many factors that can influence weight retention.
Nutrition
Diet is the most critical factor in weight loss. Consuming a balanced diet with a caloric deficit is essential. The New England Journal of Medicine published a study showing that participants who focused on a diet rich in vegetables, whole grains, lean proteins, and healthy fats lost more weight than those who only exercised.
If you would like some more help with how this applies to you and your own diet, have a chat to our Nutrition team.
Hormones
Hormones significantly influence weight management. For example, insulin, which regulates blood sugar, can impact fat storage. Leptin and ghrelin, hormones that regulate hunger and satiety, also play crucial roles. A study in The Journal of Clinical Endocrinology & Metabolism highlighted the importance of hormonal balance in weight loss, noting that disruptions in these hormones can lead to weight gain or difficulty losing weight.
Sleep
Quality sleep is often overlooked but is vital for weight loss. Poor sleep can disrupt hormonal balance, increase appetite, and reduce energy levels, making it harder to exercise. Research published in Sleep found that individuals who slept less than six hours a night were more likely to be overweight compared to those who slept seven to nine hours.
Stress
Chronic stress can lead to hormonal imbalances and weight gain. Practice stress-reducing techniques such as mindfulness, yoga, or meditation.
How can weight loss change across different life stages?
Energy requirements and health changes vary across different life stages. Considering these differences and adjusting your weight management strategies according to your age can lead to more meaningful and effective changes. Not only that but the body responds differently to types/ intensity of exercises across age groups.
Young Adults
Metabolism is generally higher in young adults, and they may find it easier to lose weight with diet and exercise. However, lifestyle choices like late-night eating and alcohol consumption can hinder weight loss efforts.
Middle Age
As people age, metabolism slows, and muscle mass decreases, making weight loss more challenging. Strength training becomes increasingly important to maintain muscle mass. Hormonal changes, especially in women, can also impact weight.
Menopause
Menopause brings significant hormonal changes, including decreased estrogen levels, which can lead to weight gain, particularly around the abdomen. A study in Menopause journal found that postmenopausal women could benefit from a combination of aerobic exercise and strength training to counteract these changes.
Older Adults
In older adults, maintaining muscle mass and mobility is crucial. Exercise should focus on strength, balance, and flexibility. Nutritional needs also change, with a greater emphasis on protein intake to preserve muscle mass (.8g -1.5g per kg of body weight is the recommended amount for this age group).
Book in for a consultation at Body Place today
While exercise is a crucial component of a healthy lifestyle, weight loss is most effectively achieved through a combination of balanced nutrition, hormonal balance, quality sleep, and consistent physical activity. Understanding and addressing these interconnected factors like age can help individuals make meaningful and sustainable changes, leading to improved health and well-being.
We’d love to hear from you and create a plan to kickstart your goals. Contact us today.