Does physical activity make you lose weight? in 2022

Does physical activity make you lose weight? in 2022

What satisfaction when, after an hour of intense jogging, the scale generously takes away a kilo! However, does sport allow you to lose weight without changing your eating habits? Nothing is less sure.

The composition of the kilogram lost through exercise is 88.5% water, 10% sugars and...1.5% fat, i.e. 15g of fat mass.

Even if this fat rate doubles during the recovery period (30g of fat lost in total), we understand that relying on physical activity to lose weight is not enough. It would take several hours of intensive training a day to start getting results. For example, it would take 30 hours of effort to lose 1 kg of body fat!

However, this explanation is too quick to totally exclude sport from your slimming program.

According to the conclusions of INSERM1, the weight loss resulting from the combination of diet and physical activity is greater than that obtained by diet alone.

Why associate sport with your diet?


To burn calories more easily

Some practice it exclusively for this reason sport allows muscles to develop! It is also because muscle is heavier than fat that weight gain can be observed after a few days of training. However, this muscle gain is beneficial. Because the muscle, even at rest, consumes a lot of energy, and also in the form of fat. Thus, with more muscles, the body will function at a higher rate.

The basic energy expenditure - that is to say the energy the body needs at rest to function   increases thanks to this increase in muscle mass. Thus, more calories will naturally be consumed. It is considered that an increase of 1% of the basic energy expenditure makes it possible to consume up to 700g of fat mass in addition per year.

Physical activity not only has an impact on the quantity of muscles but also on their quality. The architecture of the muscle cell adapts to its new functions and becomes more efficient. It gradually equips itself with more mitochondria, veritable powerhouses for our cells, and stimulates the enzymes involved in energy consumption. The muscle thus acquires a better ability to use fat as a source of energy. For example, while a beginner runner will spend 300 kcal during his first training sessions, he can reach 1,000 kcal after a few months of practice.

To avoid regaining lost pounds

One of the side effects of a diet made up of deprivations is often weight regain How can we explain that our efforts are so easily annihilated?

If you lose fat = fat mass you also lose muscle = lean mass. However, remember the consequences of muscle gain: the basic energy expenditure of the body increases, which leads to better use of calories.

The reverse is also true. Who says loss of lean mass says reduced energy expenditure and therefore, better storage of calories when the opportunity arises More simply, the body used by the diet to be deprived of its source of energy will, as soon as it on occasion to start saving abundantly to face a possible new scarcity.

It is known that the loss of lean body mass through diet alone is around 25% of the weight lost. This percentage is halved when the diet is accompanied by endurance-type physical activity The risk of regaining weight after the diet is reduced by half.

In addition, the PRIME scientific study followed a group of 9,000 middle-aged men for 5 years who walked or cycled to work She concluded that daily moderate-intensity activities were inversely associated with weight gain. Hence the interest in maintaining its efforts.

To have a prettier silhouette

Refining your figure is generally the first motivation for losing weight. In this sense, combining a sporting activity with your diet allows you to lose weight while keeping your body toned and in top shape.

Some studies also suggest an inverse relationship between the usual level of physical activity and the abdominal location of fat, which has aesthetic consequences, but not only. It is known that abdominal fat accumulation is associated with the development of metabolic type 2 diabetes and cardiovascular coronary disease pathologies.

To have the courage to follow your diet

Physical activity is good for morale! This is what various cross sectional studies on its benefits conclude. Sport would be the source of greater psychological well being, improving mood and self esteem in addition to having a positive effect on the experience and reaction to psychosocial constraints. Benefits which are explained by an increase in the level of serotonin in the brain, and therefore a real antidepressant effect. Conclusion: our motivation to lose weight is limitless!

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