The multiple roles of exercise in weight loss: more than just burning fat

In addition to burning fat, exercise plays a role in the weight loss process.

Are there any others?

Examples of weight loss through exercise

Rong, male, 34 years old. After starting work, he experienced high pressure, little time for exercise, and frequent social engagements, gradually...

I gained weight, especially around my belly, and often felt heaviness in my limbs. Initially, I only tried to lose weight by eating less, and I persisted.

After one month, there was basically no effect, and my stomach didn't get smaller. Even though I lost some weight, eating a little more...

A little bit, and she immediately returned to her original weight, or even heavier. Later, she switched to eating less and exercising, and persevered.

After 3 weeks, weight loss was significant. In the first 3 weeks, there was no significant weight change, but the figure became thinner and the belly became smaller.

Small. Moreover, I feel that my bowel movements are smoother, my body feels lighter, my mood is better, and my physical strength improves after exercising. Occasionally...

You can eat more, but you won't gain weight.

Analysis: Because Rong had previously received professional fitness training, her initial fitness routine involved...

A combination of aerobic and anaerobic exercise resulted in muscle growth while burning fat during the first three weeks of workouts.

While there was no significant change in weight, the physical appearance has improved.

There are many scientific ways to lose weight, but they all inevitably involve "exercise." However, many weight loss methods...

Some believe that exercise's role in weight loss is simply to burn fat, but burning fat can also be achieved through other means besides exercise.

External methods. Therefore, those who want to be lazy and lose weight often skip exercise. Actually,

Exercise is much more than just burning fat for weight loss. Let's take a look at the role of exercise in weight loss.

Its main functions.

Endurance exercise burns fat

Endurance exercise can regulate the function of the neuroendocrine system, improve the regulation of fat metabolism, and promote...

Fat breakdown. During endurance exercise, fat oxidation is the primary form of energy supply.

Therefore, endurance exercise has the most significant impact on fat metabolism in the human body. (This refers to the process of promoting fat hydrolysis.)

Enzymes only begin to activate after 20 minutes of endurance exercise, and the energy supplied by exercise after 40 minutes is reduced.

Half of the energy is provided by carbohydrates and half by fat. After 40 minutes, fat functions better than carbohydrates.

Water-rich substances are consumed more readily during this time, leading to increased fat burning. Simultaneously, endurance exercise can inhibit fatty acid synthesis.

It inhibits the synthesis of triglycerides, thereby reducing body fat and controlling obesity.

Moderate exercise reduces appetite

When the amount of exercise reaches a certain level, causing the body to consume too much energy, exercise-induced fatigue occurs.

Changes in neuroendocrine factors related to intake can decrease appetite. However, exercise can affect appetite.

The impact is quite complex, and its mechanisms require further in-depth research.

Increase basal metabolic rate

Weight loss practices have shown that relying solely on reducing calorie intake for weight loss is often ineffective due to the body's basal metabolic rate.

The decrease in metabolism offsets this, meaning that after a period of dieting, the rate of weight loss slows down.

Even worse, weight loss can stagnate, or worse, rebound rapidly when resuming a normal diet. Exercise, on the other hand, can lead to...

It can prevent a decrease in energy metabolism due to reduced energy intake. This is because moderate exercise can not only increase...

The energy expenditure during exercise also allows tissue metabolism to remain at a high level until after exercise.

The next 24 hours, i.e., the period of excessive energy expenditure after exercise. Basal metabolic rate accounts for 60% to 70% of daily energy expenditure.

Even a 1% to 2% increase can play a significant role in long-term weight management. Therefore, dietary control...

Combining exercise with physical activity yields better weight loss results.

Inhibit fat metabolism

Exercise can downregulate the gene expression of synthases, reducing or inhibiting fat synthesis. This is especially true for high-calorie individuals.

After a high-fat diet, fat production is enhanced. If exercise is performed, it can lower plasma insulin levels and increase the production of fat.

Tissue cells become more sensitive to insulin, inhibiting fat production. Simultaneously, exercise reduces the free lipid content in the blood.

Increased utilization of fatty acids and glucose causes fat cells to release large amounts of free fatty acids, leading to cell shrinkage.

At the same time, excess glucose is consumed and not converted into fat.

...

Effects other than weight loss

First, exercise can promote joint flexibility and maintain the function of bones and muscles.

Secondly, exercise is beneficial for cardiovascular and cerebrovascular diseases, as well as other metabolic diseases such as diabetes and dyslipidemia.

It has a preventative effect; even after illness, a combination of conventional drug treatment and appropriate exercise can help.

It also helps slow disease progression and reduce complications.

Finally, exercise can release stress, soothe the mood, and improve sleep, which can help improve depression and anxiety.

Both addressing pathological psychological states and cultivating a positive and healthy psychological state are beneficial.