After menopause losing weight is getting harder and harder. Particularly if an inactive life style adds to a lack of exercise and physical activity.
As you know, if you want to lose weight permanently one crucial factor to look at is regular exercise but, in real life, how much exercise does actually assist to lose weight? In theory, the more you exercise the better you ll do on your weight loss program. After all, the common thinking is: The more calories you burn, the more weight you lose.
But in reality things tend to work out otherwise. There is an effect called compensation. Compensation means: There is a gap between the expected weight loss (as forecast by the calories burnt by exercising) and the weight loss accomplished. It s easy to understand what causes the compensation effect: People start to consume more when they go on an exercise plan. The usual thinking pattern is I am allowed to consume more, because I will burn the excess calories on my exercise program .
Regrettably, we often tend to underrate the calories we’ve consumed and to overestimate the calories burnt… The mindset I exercise, so I am allowed to eat more does not help to lose weight permanently.
I see this so often in my clients… they sweat a lot doing their exercise program, and in the evening, in front of the TV, the munching starts… I do not have to point out that this does not work out. You’re sabotaging yourself, instead of building up a nice calorie reduced lifestyle.
In scientific research, the amount of exercise was measured and related to the compensation mechanism. The results are very interesting. Previously inactive, overweight or obese, postmenopausal women participated in three different exercise programs of 72, 136 and 194 minutes per week.
The first two groups (exercising 1 hour and 2 hours per week) did not compensate. They lost as much weight as anticipated. So these women did not eat to a greater extent while being on the exercise program.
However, the women on the intensive exercise plan (more than 3 hours weekly) lost only half of the expected weight. It could be the case that they were thinking I am allowed to eat more, because I work so hard on this program .
This does not mean you should go for light intensity workout plans taking only 2 hours a week. It does mean though that if you are exercising hard, you might feel lured to compensate by eating more. So: If you are doing an exercise plan, observe your food consumption too or you might not be able to lose weight permanently after 40.
A beneficial result of the above mentioned study: All exercise groups had a reduced waist circumference a major indicator for healthy weight loss. If you lose belly fat you bring down your risk of acquiring diabetes and cardiovascular diseases.
Everybody is different and you will need an exercising plan taking your particular situation into account. A good weight loss program should be adjusted to your particular situation.
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