There are no hidden secrets or cures for weight loss, it is a simple matter of arithmetic and body manipulation. We have all heard of faddy diets and weight loss programs that promise the world, but in fact there is only one answer and that is to eat less energy than you expend. However, there are also other factors that speed up the process and help maintain the weight loss. Namely exercise and general physical activity.

Firstly, the body needs around 2000 calories for women and 2500 for men. This figure is taken from the generic population on average and is not an exact figure that will apply to each individual. The reason for this is, simply, that we all have different levels of activity in our daily lives, however this is a good rule of thumb in which to calculate, roughly how much we should be eating in order to maintain weight.

What is important to understand is that in our daily lives we need to reach a certain physical activity level in order to maintain or lose weight. It is no good eating less but as a result possibly doing less exercise. In this case, the body will burn the energy more slowly and if very little is eaten then the body may go into “starvation mode” where the energy is preserved and other functions slow down. The more exercise that is done the more weight will be lost in conjunction with a safe reduced energy intake of around 500 calories depending on how much weight is too be lost. It is not advisable to go above this.

Exercise, comes in various forms and some types expend far more energy than others, for example, climbing stairs burns off energy more rapidly than slow walking. But in order to maintain a realistic, steady weight loss it is probably more suitable to aspire to a 30 minute brisk walk each day to maintain weight and up to an hour for weight loss (or the exercise equivalent) e.g. 30 minutes more intensive exercise excluding normal daily activities.

The metabolism is the process in which energy from the food we eat is broken down and used by the body. Exercise speeds up this process and can keep the speed up even hours after the physical activity is over. An important feature in undertaking exercise is that it builds muscle tissue in the body which, in turn, utilises and burns energy quickly. The larger the muscle surface area of the body, the faster the metabolism. Exercise also inhibits the appetite with the release of endorphins.

There has been much research into the independent risk that obesity lends to coronary heart disease. Other associated health problems include high blood pressure, cholesterol and type 2 diabetes. Regular physical activity lowers cholesterol (by increasing “good cholesterol“) and increases the effectiveness of the heart muscle. So, other than assisting in weight loss, exercise also has a very important role in heart health.

Exercise is key in a weight loss plan, but also must be maintained after the weight has been lost in order to prevent further weight gain.

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Y.M.Kelly has a degree in Human Nutrition and Dietetics.