Lose weight with exercise by following this advice from the NY Times

The holidays will be over next week and many of us are considering diets and other methods of losing weight.

Exercising the weight off is a popular approach as people renew their interest in gyms.   Unfortunately, this year gyms are not as popular as they were due to covid-19, so it is likely you may try exercising at home on a spin bike or on a treadmill with regular exercise.

As many of us have found out, if you do too much aerobic exercise, you may become hungrier and eat more which can add weight rather than help you lose it.   On the other hand, if we mix it up with aerobic and then weight lifting, we may burn more calories and be less hungry.

A new study done on overweight people suggests that burning at least 3,000 calories a week working out six days a week for up to an hour, or around 300 minutes a week suppresses appetite and helps you reduce weight. This study challenges the idea of gaining weight as there appears to be a ceiling on the compensatory eating people will do.

The study suggests that 300 minutes of working out takes you past the 1000 calorie threshold they observed resulting in the loss of weight.  In other words, if you normally would burn 1500 calories during 300 minutes per week of exercise, but your body only craves 1000 calories, you can effectively lose weight.

Check out the study below

To Lose Weight With Exercise, Aim for 300 Minutes a Week

Overweight men and women who exercised six days a week lost weight; those who worked out twice a week did not.

By Gretchen Reynolds
Dec. 9, 2020
Can exercise help us shed pounds? An interesting new study involving overweight men and women found that working out can help us lose weight, in part by remodeling appetite hormones. But to benefit, the study suggests, we most likely have to exercise a lot — burning at least 3,000 calories a week. In the study, that meant working out six days a week for up to an hour, or around 300 minutes a week.

The relationship between working out and our waistlines is famously snarled. The process seems as if it should be straightforward: We exercise, expend calories and, if life and metabolisms were just, develop an energy deficit. At that point, we would start to use stored fat to fuel our bodies’ continuing operations, leaving us leaner.

But our bodies are not always cooperative. Primed by evolution to maintain energy stores in case of famine, our bodies tend to undermine our attempts to drop pounds. Start working out and your appetite rises, so you consume more calories, compensating for those lost.

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