Where is the first place you lose weight
How Does Exercise Impact Weight Loss?
in this animation we discussed the
concept of physical activity and
exercise as they relate to obesity in
humans there is a fine balance between
energy intake and energy expenditure
energy intake is in the form of food and
energy expenditure is in the form of the
basal metabolic rate and physical
activity the difference between energy
intake and energy expenditure is the net
energy balance if intake exceeds
expenditure then a net positive energy
balance occurs energy expenditure
depends on a number of factors this
includes the starting body weight the
basal metabolic rate and physical
activity with regard to physical
activity there are several key variables
including the frequency intensity
duration and type of activity done let
us examine energy consumption 1 honey
glazed donut is shown which has
approximately 300 kilocalories the
energy intake from the consumed donut is
equal to the energy consumed by moderate
walking for 30 to 60 minutes at 3 miles
per hour if an individual walks for an
hour at 3 miles per hour they will
expend approximately 300 kilocalories
the same as what was contained in the
consumed donut
if an individual walks daily for one
hour at approximately 3 miles per hour
this type of activity would lead to
weight loss this assumes that the
individual does not consume any extra
calories and has a net negative energy
expenditure if this continues for a
period of two to four months body weight
is reduced as depicted the initial
weight loss is the result of a negative
net energy balance the negative energy
balance is because energy expenditure
exceeds energy intake after the initial
weight loss the individual continues to
do the same type of exercise that is one
hour of moderate walking daily the chart
depicts changes in body weight over time
individuals are often frustrated and
surprised that the weight is not
continuing to decrease despite regular
walking they have reached a plateau the
reason behind the weight loss plateau
is that with decreased body weight the
basal metabolic rate also decreases when
the basal metabolic rate decreases there
is a decrease in total energy
expenditure
if the discouraged individual quits
their daily walking exercise the weight
is gained again at a quicker pace
the weight is regained as a result of a
positive energy balance being created
energy expenditure is now less since the
physical activity has been stopped by
keeping the same intensity and duration
of walking without making any changes in
the diet energy intake the individual
would enter a weight maintenance phase
this is characterized by gaining a small
amount of weight the weight maintenance
is the result of an energy balance being
established within the body where energy
intake essentially equals energy
expenditure if there is no change in
energy balance there will not be any
further change in weight what must be
done to end the weight loss plateau
several options exist to maintain a
negative net energy balance these
involve either decreasing energy intake
or increasing energy expenditure options
include restricting calories further or
increasing the frequency or the
intensity or the duration of the
exercise
in summary then weight loss plateaus are
expected and can only end with continued
exercise and a net negative energy
balance stopping exercise or increasing
calories will lead to weight gain if one
continues to exercise to maintain a net
negative energy balance weight loss will
be promoted
