Using Exercise to Manage Weight Gain
By Western Berks on January 18th, 2016
Many people struggling with weight gain hope to either maintain their weight or lose weight by improving their exercise routines. Unfortunately, the solution is not that simple. Weight maintenance or loss involves monitoring your caloric intake and output. You gain weight by ingesting more calories than you burn.
Weight maintenance occurs when your caloric intake is equivalent to your caloric output. Weight loss occurs when you burn more calories than you consume. A caloric deficit can be achieved through diet, exercise or both. It’s important to understand that if you continue to ingest more calories than you expend, you will progressively gain weight.
To prevent weight gain, you can:
- Continue to exercise regularly;
- Vary your exercise routine;
- Increase the frequency and intensity of your exercise routine; and
- Make healthy changes to your diet.
Exercise combined with a healthy diet reduces visceral fat, the insulating layer of fat around your midsection, more effectively than weight control based on diet alone. If your current routine isn’t sufficient to prevent weight gain, tweak components of your diet to reduce calories while also increasing the frequency and intensity of your workouts. We can monitor your progress to help you get the most out of your exercise routine and to safely increase your workouts.
One type of cardiovascular exercise, high intensity interval training, has shown success in burning more calories than steady cardiovascular exercise for the same amount of time. By raising intensity for several minutes, then reducing it, then raising it again, a person works harder and raises his or her heart rate, while still allowing for brief rest periods.
To complete your program of weight maintenance or loss, make simple changes to your diet, such as choosing lower-fat foods in place of the regular versions and adding more fruits and vegetables. Ideally, it’s best if these dietary measures are not viewed as a total solution but instead as a complement to regular exercise. People who are most successful in managing their weight include both exercise and dietary changes to their routine.