You are hitting the gym, but either expecting results too soon or not seeing any change at all. How soon does exercise start having an impact on your energy levels or body shape? Arun Prasad, senior consultant, bariatric surgery and gastrointestinal surgery, Indraprastha Apollo Hospitals, says: “Weight loss can start as early as 1-2 weeks after beginning an exercise routine and calorie control, but it’s essential to set realistic expectations. Initial weight loss may be due to water loss rather than fat loss. Aiming for a sustainable weight loss of 1-2 pounds per week is recommended. As you start exercising and eating a balanced diet, you may notice improvements in energy levels and overall health within a few weeks. Noticeable weight loss may take 4-6 weeks, depending on individual factors like starting weight, activity level, and diet quality. Consistency and patience are key to achieving and maintaining weight loss.”
Some people report either a weight gain or a plateau. How to overcome this?
Weight gain or plateau can occur due to various factors, including muscle gain, water retention, or decreased metabolism. To overcome this, reassess your diet and exercise routine. Ensure you’re meeting your protein needs to support muscle growth and satiety. Incorporate strength training to build muscle mass, which can help boost metabolism. Increase the intensity or duration of your workouts to challenge your body. Monitor your food intake and portion sizes to avoid overeating. Stay hydrated, get enough sleep, and manage stress levels. Consider seeking guidance from a registered dietitian or fitness professional to help you break through the plateau.
Do metabolic boosters such as green tea help?
Green tea has been shown to have potential metabolic-boosting properties due to its catechin content, particularly EGCG. Studies suggest that green tea may increase thermogenesis, fat oxidation, and energy expenditure, leading to weight loss. However, the effects are typically modest, and individual results may vary. Green tea can be a helpful addition to a weight loss plan when combined with a balanced diet and regular exercise. Other metabolic boosters like caffeine, protein, and certain spices may also support weight loss efforts. However, it’s essential to consult with a healthcare professional before relying on supplements or relying solely on metabolic boosters for weight loss.
Some social media influencers claim only diet control works for weight loss and exercise has no benefit. Is this true?
This claim is not entirely true. While diet control is crucial for weight loss, exercise provides numerous benefits beyond weight management, such as improved cardiovascular health, increased strength and flexibility, and enhanced mental well-being. Exercise can also help maintain muscle mass during weight loss, ensuring a healthier body composition. Regular physical activity can improve insulin sensitivity, reduce inflammation, and support long-term weight management. A balanced approach that combines a healthy diet with regular exercise is likely to yield the best results for overall health and weight loss. Be cautious of misinformation on social media and consult reputable sources for evidence-based advice.