Sports and weight loss

If you want to reduce body weight, a change in diet combined with sports activity is especially effective. Both endurance and strength training make sense here to burn calories. Through targeted muscle building training, the body's basal metabolic rate can also be increased, because a muscular body also requires more energy at rest. Exercising in daily life, such as walking, climbing stairs, etc., also helps in burning calories. So if you want to lose weight sensibly and sustainably, the best way to do this is to combine exercise and nutrition. . .

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You lose weight only when the energy balance is negative, that is, fewer calories are consumed than the body consumes. Physical activity includes any form of skeletal muscle movement associated with increased energy expenditure. These include sports or health-oriented training, but also moderately strenuous daily and leisure activities such as intense housework or gardening, and brisk walking. It is important to practice the correct dosage regularly.

Negative energy balance

If you are physically active, the body burns more calories - your energy turnover increases. Energy expenditure during physical activity is a multiple of your personal resting basal metabolic rate. Basal metabolic rate (resting energy expenditure) is also referred to as a metabolic unit (1 MET).

You can roughly calculate your basal metabolic rate from your body weight. By multiplying your basal metabolic rate by the MET factor for physical activity (see list) you can estimate your total energy expenditure per hour.

Approximate values of basal metabolism:

Women: 0.9 kcal/kg body weight/hour
Men: 1 kcal/kg body weight/hour

The right foods

It is important for "athletic weight loss" that the body contains enough vitamins and minerals. Foods with high nutritional density meet these requirements. Nutrient-rich foods for “athletic” weight loss include whole grains such as bread, pasta and muesli, low-fat dairy products such as curds, yogurt, yoghurt and cottage cheese, high-fat fish such as herring, salmon, mackerel, halibut or tuna, fruits and vegetables, legumes such as beans, peas, lentils and nuts. And seeds. These basic conditions are met through a diet or food choice based on the Austrian food pyramid. For more information, see: Sports and nutrition.

Notice
Calories burned are often greatly overestimated and eaten too often after training. It's helpful to know roughly how much energy has been burned.

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