If you start an exercise program you will lose fat. Not exactly.
To lose body fat, you must create a daily calorie deficit. Exercise will contribute to creating a calorie deficit but you must also eat fewer calories. This may sound counterintuitive, but exercise is better used to maintain weight loss rather than lose it. It’s not to say weight loss can’t occur through exercise, it will if you consume fewer calories on a daily basis. The problem occurs when the calories burned during exercise is quickly replaced. It’s too easy to consume the three hundred calories burned during an evening walk or jog. An extra serving at dinner or some dessert and that deficit is gone. This is where will power comes in to resist the urge.
It doesn’t matter what time of the day you exercise, as long as you do it. You don’t have to load all your activity into one or two hours. Depending on your schedule, you can divide it up. For example, you can take a thirty minute walk on your lunch break then take another thirty minutes after work. That’s one full hour of exercise! Not bad. You can even break it up into smaller increments. It’s up to you.
Recognize the harder and longer you exercise, the hungrier you’ll be. This is due to the protective mechanism that has been programmed into our DNA. If you get ravenous from exercise, eating a small snack (100-200 calories) prior to your workout will help curb your appetite afterwards. Choose fast digesting starches like a banana or half a bagel for energy. Don’t forget to count those calories!
Remember, weight loss should be done slowly. If you are losing more than one pound per week, you’re probably eating too few calories. You may lose quickly in the beginning due to loss of water weight. After the first week, weight loss should slow down to approximately 1 pound per week. This will ensure your body isn’t resorting to its lean muscle to supply its calories. This is a very important point: losing lean muscle due to dieting is the main reason why weight returns so quickly.
If you don’t know how many calories you require in a day, refer to my post Lose Weight Simply It provides a simple explanation. There are many ways to determine how many calories you burn during exercise. I use an app called myfitnesspal. There are several good apps so pick one that works for you.
Choose a form of activity you enjoy and invite people to join you. It will help you stay motivated. Exercise should be fun. It’s your chance to do something good for yourself.
Why not start today?