When it comes to losing weight, many people think they need to run for hours. But this focus on cardio misses some key aspects of weight loss. Dr. Eleonora Fedonenko, a board-certified internist and medical director at Your Laser Skin Care, emphasizes that there’s much more to it.
Dr. Fedonenko suggests strength training as a vital—but often overlooked—method for burning fat. She explains that during her years of practice, she saw patients struggle on the treadmill, only to hit a plateau. She noticed a pattern: those who incorporated weight lifting into their workouts had better success.
So, why is lifting weights so effective? Muscle is metabolically “expensive.” This means your body burns more calories maintaining muscle, even when you’re just resting. According to research, muscle burns about 4 to 6 calories per pound daily, while fat only burns about 2. This difference can make a huge impact over time. As Dr. Fedonenko describes, “Muscle permanently increases the floor on how much your body burns daily.”
Furthermore, many dieters experience weight regain, and it’s often not about willpower. Dr. Fedonenko points out that aggressive caloric restriction signals danger to your body. In response, your metabolic rate decreases, and the hunger hormone, ghrelin, spikes. At the same time, leptin, which signals fullness, drops. This hormonal shift makes it harder to maintain weight loss, as your body tries to return to its previous state.
Instead, Dr. Fedonenko recommends a gradual approach to weight loss. This gives your hormones time to adjust, making long-term success more achievable. In her experience, patients who integrate strength training into their routines tend to keep weight off better than those who don’t.
Recent studies echo these findings. For instance, a report from the American College of Sports Medicine highlighted that individuals who engage in resistance training not only lose fat more effectively but also improve their overall metabolic health. So, adding just a couple of days of weight lifting to your exercise routine could make a significant difference.
Strength training doesn’t have to be intimidating. Starting with lighter weights or bodyweight exercises can still provide benefits. Even everyday activities, like lifting groceries or doing yard work, count toward muscle-building.
In the end, it’s about balance. Combining strength training with some cardio can lead to better results, both in fat loss and overall fitness. Listening to your body and finding what works for you is key to making lasting changes.
For a deep dive into these topics, consider checking out resources like the American Council on Exercise or peer-reviewed journals on exercise science.
Source link
Diet,Lifestyle
