It is often thought that sport makes you lose weight. This is sometimes true, but weight loss cannot be satisfied without a certain rigor in training and diet. By following the right advice, it is possible to modify one’s metabolism to set up a virtuous circle.
Energy expenditure linked to sport
Does sport make you lose weight? It all depends on how you practice it, and the regularity of your training sessions. But it is impossible to maintain an unbalanced diet and hope to lose weight by doing more sport.
Excess weight is often due to the presence of too much adipose tissue. One kilo of fat represents about 8000 kcal. However, it is estimated that one hour of the intense sporting activity, such as swimming or tennis, can consume around 600 kcal. To eliminate one kilo of fat, you would, therefore, have to swim for more than 13 hours without stopping, and above all without eating.
If you only look at your weight on the scale, the sport does not affect bringing it down, as it changes the body’s metabolism. The more you exercise, the hungrier you get. Above all, sports activity helps to develop muscle mass which weighs more than fat. So the weight remains the same, but the silhouette changes. Hence the importance of not relying solely on a bathroom scale.
Sport makes you lose weight thanks to a better balance of the body
While the sport does not change the gross weight of the body, it does change the metabolism and the way the body functions. By developing the muscles, the body will learn to get its energy from a source other than carbohydrates.
Several types of fiber make up a muscle: slow-contracting fibers, fast-contracting fibers, and intermediate fibers. The first has a high oxygen content. They feed mainly on lipids and are essential for simple movements such as sitting or standing. Fast fibers, on the other hand, feed mainly on glycogen sugar and allow an almost instantaneous but exhausting effort. To develop endurance, the body will learn to draw its energy from lipids rather than carbohydrates.
By practicing sports two to three times a week for an hour, you can increase your muscle mass in just a few weeks. And the more muscle mass you have, the higher your basic metabolism and the more calories you lose, even at rest. It doesn’t take long for the virtuous circle to set in.
The importance of diet in weight loss
Sport makes you lose weight, but only when combined with a balanced diet. Practicing a sport with a diet that is too rich in sugar and fat is of no interest. It will even make you gain weight!
Similarly, a low-calorie diet will allow you to lose weight on the scales but will have other harmful effects: in addition to fat loss, you will also lose muscle.
If you practice a sports activity regularly, your diet should not count calories, but rather the nutrients absorbed. If you provide all the nutrients the body needs, the number of calories is sufficient. To achieve this, you should give preference to fruits and vegetables, lean meats, and above all avoid refined sugars as much as possible.
If you are overweight or obese, do not hesitate to consult a nutritionist. He or she will be able to suggest the diet best suited to your weight, your metabolism, and above all your health in general. You will be able to see a satisfactory weight loss in a few weeks.
Also read: Weight loss guide