Weight loss remains one of the most common health goals in the United States — and it’s no wonder. According to the CDC, more than 73% of adults in the U.S. are considered overweight or obese. But successful, long-term weight loss requires more than willpower. It requires strategy, planning, and behavior change that is easier on paper than in actual real-life implementations. However, the health benefits of reducing overall fat mass and improving lean muscle mass are worth the journey.
The Science Behind Exercise and Weight Loss
When you break it down to its most basic element, weight loss is Calories In vs Calories Out. But how much do I need to burn to reduce body fat?
· Caloric Burn: A pound of fat equals roughly 3,500 calories. So, to lose 1 pound per week, you need a deficit of 500 calories per day through a mix of exercise and diet. It’s important to note that through exercise alone we will not be able to make the changes that we’d like to see in the time frame we’d like to see them. Diet AND exercise must be included into our daily routine for us to see the most benefits.
· Metabolic Rate: Strength training builds muscle, and muscle burns more calories at rest. One study from the American Journal of Clinical Nutrition showed that 10 pounds of muscle can burn 50 extra calories per day. In order to improve muscle mass, resistance training and optimal protein intake remain the most critical components.
Why Improved Activity Matters
The more active we are, the greater our Total Daily Energy Expenditure (or TDEE) is. This means we burn more calories throughout the day based on our activity levels. Below is general averages for your to compare yourself to. We should look to improve our step counts/activity levels to help promote weight loss initiatives.
· Step Count Averages:
o Sedentary: under 5,000 steps/day
o Low Activity: 5,000–7,499
o Active: 7,500–9,999
o Highly Activity: 10,000+ steps/day
Actionable Steps We Can Use
1. Track Your Steps with a fitness tracker and set a goal to increase by 1,000 steps per day until you reach a minimum of 8500 steps per day. This number gives us a good balance of activity and also time in the day to achieve this goal.
2. Incorporate Resistance Training 2-3 times per week to increase muscle mass and resting metabolic rate. The greater our lean muscle mass the more calories we burn at rest, leading to greater TDEE.
3. Start with 30 Minutes of Moderate-Intensity Cardio aiming to achieve 150 minutes a week of whatever activity you enjoy most (running, walking, cycling, swimming, etc.).
4. Measure Progress not just on the scale, but with energy levels, strength levels, stress management reduction, and reduced circumferences.
Weight loss and lean muscle mass gain is a complex journey full of ups and downs. But if we’re able to do the simple things well and consistently, we put ourselves in a position to improve our overall health, increase our longevity and performance with everyday tasks, and potentially improve our self-confidence that in turn, invites others to do the same. We owe it to ourselves to be the best for ourselves so we can support those that rely on us.
