Exercise is important for everyone . The fitter you are , the greater the risk of having a heart attack or stroke or developing diabetes or other debilitating and deadly disease. To lose weight , you need to spend a minimum of about 200 to 300 calories per day at least three to five days a week . Exercise also offers real and tangible benefits that are a great addition to the diet. The following sections describe these benefits.
Curb appetite
Many people eat from boredom or habit . True hunger has little to do with why or how people eat . Think mordant absurdity that makes watching TV , for example. When you're busy and out of the house , on the other hand - or at least away from the call of the kitchen to eat less.
Some people say that exercise increases your hunger. But it is one of the biggest excuses exercise avoidance of all time . The reason ? Kicking exercise stored calories - or energy - in the form of glucose and fat so that glucose levels in the blood are retained even and you do not feel hungry .
When you start to become more active after a long period without any exercise , you may feel hungry first. This is only temporary. After a day or two in your commitment to exercise , feelings of hunger will be replaced by feelings of well-being. In fact, it is well known that people who exercise regularly eat better and healthy phenomenon automatically .
Increased calorie burning
The equation is simple: the more calories you burn over the amount the body needs to maintain your current weight, weight loss . This is why adding exercise to your calorie level speeds up the metabolism - the rate at which your body uses calories. And exercise helps you lose fat , not muscle , which determines the rate at which your body burns calories. Fat is inert , but the muscle is active and requires energy to stay. So the more muscle you have , the more calories your body needs
Protection against the loss of muscle mass
Many studies show that when a person diets, the weight you lose is fat 75 percent and 25 percent muscle. And this relationship is not correct . As you lose muscle, your body's ability to burn calories and use decreases. To build muscle , you need to add resistance training like weight lifting to your exercise program.
Improve self-esteem
Exercise pays physically, but the psychological benefits are dramatic. And we're not just talking about a broker or a high endorphin buzz . Whenever you exercise, you 're doing something positive for yourself . Some psychologists even daily exercise prescribed for patients with depression and to see improvements in the equal to the mood prescription antidepressant therapy status.
So slurry process of losing weight means giving , limit, and cut. But the exercise is not a negative to drive positive addition , and this is a powerful incentive for marking. When you feel good about yourself , commitment to weight loss is easy.
Lose weight and keep it more easily
The National Weight Control Registry maintained at the University of Colorado has more than 3,000 people who have lost over 30 pounds and have kept all for over a year . But surprisingly, the average loss is 60 pounds, and the average of six years of maintenance. So many people lose more weight as time went on and remained so for a long period of time.
The researchers carefully observed these success stories and found a common thread , in addition to reducing the number of calories you eat is that these successful losers spend about 2,800 calories of physical activity per week . This translates to about 60 minutes of activity per day . Walking is usually combined with exercise of heavyweights such as cycling, jogging , stair climbing , aerobic exercise and strength training. This level of activity , according to researchers , perhaps the most important factor to maintain their success .
