So, we may have gained a few lockdown pounds… or stones.
And, now that the world is beginning to open back up again we’re looking to get our bods back in shape.
But, if you’re overweight or obese this can feel like a huge mountain to climb.
Swapping out a sedentary lifestyle for exercising every day sounds scary.
Especially when gyms are shut and it requires you to exercise in the park.
So, if you’re willing to change your eating habits do you really need to work out to lose weight?
We found out the answer…
Do I need to exercise to lose weight?
Well, it will certainly speed up the process.
After all, weight loss is generally achieved by consuming fewer calories than you burn.
And, exercising helps to burn more calories.
A deficit of 3,500 calories is generally what is needed to lose a pound of fat.
So, if you cut out between 500 and 1,000 calories a day you should lose one to two lb a week, reports the Mayo Clinic.
You could do this through exercise, or you could limit your eating. It’s up to you.
Work out your maintenance calorie requirement – this takes your height, weight, age and lifestyle into account and tells you how many calories you need to stay the same weight.
Warning – it’s not always 2,000 or 2,500 calories.
These amounts are for the average adult male or female.
You may have gained weight because your maintenance amount is lower than the recommended amount.
A 5’4 woman who weights 10 stone and is lightly active, for example, only needs around 1,800 calories to remain the same weight.
Calculators, like this one by the BBC, can help.
You’d be surprised how many calories are any our favourite foods…
So long as you stay in a calories deficit you will lose weight – even if you never see the inside of a gym.
Here are some more tips you can try to boost your weight loss:
1. Drink more water
Many studies show that drinking more water can help you lose weight.
Healthline looked at various studies which showed how drinking water can increase the amount of calories you burn.
Research showed drinking one serving (0.5litres) of water increases resting energy expenditure by 24-30% within 10 minutes of drinking.
Meanwhile, another trial measured how upping women’s water intake affects their weight.
Overall, overweight women who drank more than one litre of fluids a day were able to slim down more easily.
2. Sweat doing something you enjoy
Instead of exercising, why not hit the bowling alley.
Two hours of bowling is said to burn more than 500 calories.
Or, if you’re a Mrs Hinch fan, rejoice.
The following chores can be effective calorie burners:
- An hour spent scrubbing floors burns 189 calories an hour
- An hour cleaning windows burns 153 calories, on average
- An hour of ironing can burn 157 calories
3. Sleep naked
Sleeping in the buff could help you to burn extra calories.
When you’re nude your body works harder to stay warm.
So you burn extra calories sleeping without your PJs on.
A study published in the US National Institute supported this theory.
It found that brown fat – which is needed to burn calories – increased in participants that were colder.
Results showed: “After a month of exposure to mild cold, the participants had a 42% increase in brown fat volume and a 10% increase in fat metabolic activity.”
If you do want to lose weight faster, exercise is a fantastic tool.
The NHS recommends at least 150 minutes of exercise each week.
It not only burns fat, but lowers your risk of an early death by a whopping 30%.
You don’t have to of full ham doing weights in the park.
Start by taking a 30 minute brink walk around your neighbourhood – or even a slow one.
Or, walk to the supermarket instead of driving.
Every little helps…
And, your heart – and abs – will thank you in the long run.