Weight Loss

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Exercise

Cardiovascular exercise can help to burn calories, making it easier to stay in a calorie deficit while you are on a diet. In addition, cardiovascular exercise is good for your heart and circulatory system. Everyone should do a small amount of cardiovascular exercise each week.

3500 Calories

As a rule of thumb, you need to consume 3,500 fewer calories than your body needs over a given period of time in order to lose 1lb of fat. This deficit can be achieved by eating less or by burning more calories, or some combination of the two.

Obesity

Obesity is a serious problem that affects a huge number of people in the western world. According to statistics published by the Health and Social Care Information Centre in February 2014, the number of British women who are obese (according to their BMI) increased from 16.4 per cent to 25.1 per cent between 1993 and 2012. The number of obese men increased from 13.2 per cent to 24.4 per cent over the same time period.

Healthy, Sustainable Weight Loss

Many people try to lose weight through meal replacement diets or strict calorie restriction. While this can work for a while, there is a good chance that the weight will come back once the diet is stopped.

Crash diets do not help people to learn how to eat healthily in the long run, and strict calorie restriction, if maintained for a long time, can cause the body to burn muscle for energy instead of burning fat.

This means that while the number on the scale falls, the person’s body-fat percentage does not improve, and they end up with a lower metabolic rate and therefore an increased chance of regaining weight even if they eat sensibly when the diet ends.


Cardiovascular Diseases

Obesity is not something that should be ignored. People who are obese are at a greater risk of developing metabolic diseases such as diabetes and are also more likely to suffer from cardiovascular diseases. Losing weight helps to reduce that risk and also helps to improve your quality of life.


Exercising

Exercising is a good way to create a calorie deficit and to encourage slow, sustainable fat loss. If you consume your maintenance number of calories each day and then exercise to burn extra calories, this will mean that you feel less hungry and also that you are able to take in more micronutrients as a part of your day-to-day diet.


Resistance Training

The biggest fat-loss benefits, however, come from resistance training. Lifting heavy weights in low repetition ranges helps to build muscle, burn calories while you are exercising and also increases your base metabolic rate. Compound lifts such as the squat and deadlift are particularly beneficial. Because you are using your muscles when you are lifting.


Muscle Retention

The body is more likely to hold on to that muscle while you are in a calorie deficit — this means that you will lose fat and get a lean, toned-looking body at the end of your diet. Resistance training also helps to improve your bone density (which is important for people who are at risk of osteoporosis) and helps with functional strength and with injury prevention.

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