The Science Behind Exercising for Weight Loss and Belly Fat Reduction
Obesity is becoming a global health concern. According to the World Health Organization (WHO), obesity has tripled since 1975, making it a major epidemic. Fortunately, one way to combat this health concern is through exercise.
Exercise is a great way to reduce weight gain and belly fat. According to the American College of Sports Medicine (ACSM), it is advisable for adults to engage in moderate-intensity physical activity for at least 150 minutes per week. This should be increased to at least 250 minutes per week for significant weight loss.
So what is the science behind exercising for weight loss and belly fat reduction? Let’s explore the mechanisms of how exercise helps our body shed excess fat.
Weight gain is usually caused by an energy imbalance in the body. This means that the body is storing more calories than it is burning, leading to the accumulation of excess fat. To lose weight, the energy balance must be reversed. Exercise aids in weight loss by burning calories thus resulting in a calorie deficit and, ultimately, weight loss. The total number of calories burned varies based on the intensity and duration of physical activity.
The body’s metabolism is responsible for transforming the food we eat into energy and maintaining bodily functions. Consequently, an active metabolism burns more calories compared to an inactive one. Exercise increases metabolism which, in turn, facilitates weight loss. Even when the exercise is complete, an active metabolism burns more calories at rest which helps to manage weight.
Engaging in physical activity leads to muscle building which helps with weight loss. Muscles require more energy than fat to function, consequently increasing lean muscle mass increases the body’s energy requirement which helps in burning more calories at rest.
Hormones play a significant role in managing body weight. Exercise helps to regulate hormones that control appetite and metabolism. Physical activity reduces ghrelin, a hormone that promotes hunger while increasing peptide YY that suppresses appetite. Exercise also increases insulin sensitivity which makes the body better equipped to use glucose for energy, reducing the likelihood of fat storage.
Engaging in aerobic exercises such as running, cycling or swimming is an excellent way to reduce belly fat. Cardiovascular exercise shrinks fat cells that store excess fat in the body, leading to a reduced waist circumference. They burn calories, help to build muscle, and increase metabolism, contributing to overall weight reduction.
Resistance training focuses on building muscle mass, leading to an increased metabolism. The benefits of resistance training include overall body toning and muscle building. Active muscle tissue burns more calories at rest than fat tissue leading to weight loss.
In conclusion, exercise is a great way to manage body weight. A consistent exercise routine that includes cardiovascular exercise, resistance training, and an active lifestyle will aid in significant weight loss and belly fat reduction. The benefits of exercise and the science behind its mechanisms are essential in promoting a healthier lifestyle. So, it is time to get active and achieve your fitness goals.