When starting out in fitness, many people aim to lose weight. This happens when two things happen:
- There is an increase in calories used – increasing the rate of physical activity and metabolism.
- By reducing the amount of calories consumed – by watching your diet.
The body consumes calories during the day to ensure its proper functioning of the metabolism. Metabolism will be affected by several factors, including age, gender, weight, and muscle mass. The body requires even more calories when undertaking physical activity or training. To be able to meet these needs, we need to consume a similar number of calories. When the number of calories consumed equals the calories burned, we are in a state of equilibrium and therefore no weight loss or gain will occur. If we consume more calories than we burn in a day, we will have a surplus, linked to an increase in weight. Otherwise, we will achieve weight loss and a calorie deficit. There are several mobile applications in order to be able to follow the calories burned and consumed in a day. However, counting calories is a process that can be daunting for some.
Here are three ways to increase your chances of reaching a calorie deficit:
- Increase your step counts: Without necessarily having to aim for 10,000 steps per day, add opportunities to take steps in your day.
– Climb the stairs at work.
– Park your car further away than usual.
– Avoid long periods of sitting. - Eat mindfully. Shut down your screens and phones, or any other distractions. Take the time to eat, chat with your loved ones at the table. Avoid snacking in front of the television. If you ever feel the urge to snack, sit down at the table and eliminate distractions. For snacks, favor a snack with a high protein content.
- Increase your metabolism with resistance training. Cardiovascular training will help you increase the number of calories consumed in a day. For its part, resistance training will allow you to increase your muscle mass and thereby increase the energy demand of your metabolism, even at rest.
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No matter what weight loss choices you make, the best results come when nutrition and training are taken into consideration. For any help with your weight loss, you can make an appointment with a kinesiologist at the Centre Multisports.
Gabriel Elnoufi, kinésiologist
gelnoufi@centremultisports.org
Sources :
A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss
Caroline R. Richardson, Tiffany L. Newton, Jobby J. Abraham, Ananda Sen, Masahito Jimbo, Ann M. Swartz
The Annals of Family Medicine Jan 2008, 6 (1) 69-77; DOI: 10.1370/afm.761
Allirot, X., Miragall, M., Perdices, I. et al. Effects of a Brief Mindful Eating Induction on Food Choices and Energy Intake: External Eating and Mindfulness State as Moderators. Mindfulness 9, 750–760 (2018). https://doi.org/10.1007/s12671-017-0812-0
Westcott, Wayne L. PhD Resistance Training is Medicine, Current Sports Medicine Reports: July/August 2012 – Volume 11 – Issue 4 – p 209-216 doi:10.1249/JSR.0b013e31825dabb8
