Exercising to lose weight is the best decision you have made, along with an improvement in eating habits. However, there are those who do not lose weight and even gain weight. This discourages a lot and there are even those who quit physical activity because they believe it is not effective.
But beware, this especially occurs in the first weeks of exercise and in people who are not used to doing sports.
Why does this happen?
Your body detects that it lacks resources to face that physical exercise. You start adapting to exercise creating more tissues such as muscle and accumulating more energy such as glycogen. This means that you do not lose weight. You will not gain much muscle at the beginning, but patience you will see the changes, little by little you will notice how the muscle tissue is created by feeling firmer and more molded.
When exercising we will need more energy, which is usually basically glycogen that is stored in the muscles. When stored glycogen retains water, something that also does not lower everything you want.
And finally, and especially if we do aerobic exercise, the blood volume can increase, there can even be gains of half a liter in the first ten days. This is about half a kilo of weight.
But be aware that the following may also be happening:
It may be that the activity performed is excessively smooth and that the effort made does not increase significantly the energetic expense, as for example in sessions of pilates, yoga, gymnastics or walks very little demanding.
It is also quite common that the exercise awakens the appetite . Not everyone happens, there are those who happen the opposite and are less hungry, but it is common to go from sedentary to be more active have more appetite and eat more.
There are people who go down
Losing weight depends on many factors, there are people who lose weight during the first days. Diet, rest and the rest of activity that we have throughout the day will play a fundamental role.
Therefore if we want to lose weight and see changes immediately, we should change the diet mainly. So, it is not that the exercise does not take effect, but that we are eating more or the same.
In any case, it is true that there are people who respond very well and lose weight easily without changing their eating habits.
] Time to adapt
Our body needs time to adapt, even if your body stays in weight because you gain lean mass, you retain more nutrients and you want volume of water, think that at the same time you are also losing fat, which is what we are most interested in.
There will come a point when the gains will stabilize and there will only be a loss. This process of adaptation to exercise can last even a month, therefore motivation and patience are very important. In addition you can increase the intensity and frequency if you want and spend more.
Better exercises to lose weight
Aerobic exercise: walking (on tape or in the street), swimming, jogging or running, bike (outdoors or static or elliptical in the gym) and choosing any of the many aerobic activities that are taught in gyms: spinning cardiobox bodypump ] ... The type of exercise, as well as its rhythm and intensity, must be adapted to the physical condition of each person and their characteristics (age, weight, pathologies ...)
Muscle work: To achieve greater energy consumption, it is highly recommended to combine aerobic exercise with a toning or muscle-building job in order to gain muscle mass.
Consult with your doctor before starting an exercise program.
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