Is there an ideal type of physical exercise for those who want to lose weight? Experts evaluate

Anyone who wants to lose weight knows that one of the essential pillars to achieve the goal is to practice physical exercise. But, after all, which is the best type? And at what frequency should it be carried out to bring results? On social media, formulas and tips in this regard are produced daily, and in droves. But is there, in fact, any type of exercise ideal for those who want to lose weight?

Nutritionist Desire Coelho, columnist for Estadão, emphasizes that, before anything else, it is necessary to understand the difference between losing weight and losing weight. While losing weight is simply noticing the scale dropping, losing weight actually means losing fat. “In other words, seeing a lower number on the scale does not mean that you have lost weight. You may have lost lean mass, but maintained the amount of body fat”, he explains.

To achieve healthy weight loss and reduce body fat, Daniela Agostinho, coordinator of the Department of Physical Education at the Society of Cardiology of the State of São Paulo (Socesp), suggests combine aerobic exercisessuch as walking, running, cycling or swimming, with strength modalitiessuch as weight training, pilates and movements that use your own body weight.

This approach, according to her, strengthens the muscles, which contributes to increasing energy expenditure at rest. “While aerobics improve physical capacity and energy expenditure during movement, weight training increases active muscle mass, increasing energy consumption at rest. Hence why this combination is interesting”, explains Daniela.

This means that focusing exclusively on aerobic exercise (which actually burns more calories) can result in an apparent weight loss on the scale, but in reality, what happened was also a reduction in muscle mass. Muscles, it is worth highlighting, have several important functions, such as ensuring autonomy and quality of life in old age. That’s why you can’t give up strength training.

“By combining aerobics with weight training, we ensure fat loss, in addition to maintaining or even gaining muscle mass. This is especially relevant for people who are overweight or who are sedentary”, reinforces the professor of physiology at the Faculty of Medicine of the University of São Paulo (FM-USP), Guilherme Artioli.

Artioli also states that no formula should be considered unique when it comes to choosing exercises. In other words, all types are valid, whether aerobic, resistance, mobility or flexibility. “The ideal is to focus on exercises that can be incorporated into the routine and maintained consistently throughout life. Choosing a super-efficient training program that is only sustainable for three or six months is not effective. This leads people to believe that they are not capable of achieving the ideal and, consequently, to give up on the process”, says the professor.

Are high intensity exercises more advantageous?

According to Artioli, when comparing high-intensity exercises (a method that involves short periods of maximum effort interspersed with periods of recovery) with low-intensity exercises, in which the practice time is longer, the determining factor is energy expenditure. According to him, studies that equate energy expenditure between both types of exercise show that they tend to have a similar impact on the weight loss process.

“The choice between the two depends on what works best for each person in terms of adherence, ability to integrate into the routine, personal preference and ability to maintain the practice over time, ensuring greater weekly or monthly energy expenditure”, says the teacher.

Do you need to work out every day to lose weight?

When it comes to determining the frequency and duration of exercise for those who want to lose weight in a healthy way, there are general guidelines that can serve as a starting point. According to Artioli, recommendations point to around 150 minutes of physical activity per week. However, for individuals with obesity, this amount can be increased to between 200 and 300 minutes per week.

“It is important to emphasize that these guidelines are only references and should not be seen as absolute rules. Each person is unique and several individual factors must be taken into consideration when developing a personalized exercise program”, ponders the expert.

These factors include the person’s prior medical condition, their level of physical fitness, and their history of physical activity. For example: starting an exercise program with higher goals may not be the best fit for someone who is overweight and has been sedentary for a long time.

Additionally, an assessment that takes into account cardiovascular status, exercise adaptation, and any pre-existing medical conditions is critical to determining the most appropriate approach. “Any type of exercise has some associated risk, no matter how small, especially for sedentary, older or overweight people. Therefore, it is essential to consider the nuances”, stated Artioli.

What about Crossfit? Is it a good option?

According to Daniela, the CrossFit It is usually considered an alternative to bodybuilding, both contributing to increased muscle mass. Although it theoretically includes aerobic exercise, the main focus is usually on muscle strengthening. However, directly comparing the results with other activities is not so simple due to each individual’s unique response to different types of exercise, varying according to objectives, training frequency and variations in training set up by the trainer.

Although it is possible to adapt the workouts for beginners, CrossFit exercises tend to be high intensity, and their dynamics involve daily challenges and competition between participants. “Ultimately, the choice of sport will depend on personal preferences, this being the most effective path, as commitment to the activity is crucial to achieving the desired results”, highlights Daniela.

Artioli, in turn, highlights that, like other modalities, CrossFit is another option for those looking to lose weight or adopt a healthier lifestyle. However, it is important to highlight that this sport is not a universal solution, as not everyone easily adapts to the emphasis on high-intensity exercises or the dynamics of daily challenges.

“It is essential to consider a variety of available options, a kind of ‘toolbox’, to promote a healthier lifestyle and combat obesity. CrossFit is just one of many tools available”, highlights Artioli.

Is it possible to lose weight without changing your diet?

Food plays a fundamental role in the weight loss process. This is due to the fact that, to lose weight, it is necessary to create a calorie deficit, that is, to use more energy than you consume, as Desire explains.

This means that, regardless of regular exercise, it is unlikely that caloric expenditure exceeds energy consumption from food. To illustrate: it is more feasible to reduce your daily intake by 500 calories than to try to burn an additional 500 calories through exercise.

Therefore, it is considered essential to combine a balanced diet with an exercise routine when you want to lose weight. However, it is worth highlighting the importance of nutritional monitoring, after all, very restrictive diets can pose risks to mental and physical health, including eating disorders, body image distortions and dysfunctional eating patterns.

“Currently, social networks heavily promote these radical and intense methods, which promise quick results, but caution is necessary”, warns Desire. “When someone starts to restrict their diet too much, this can trigger obsessive thoughts about food, weakness due to the sudden reduction in calories, in addition to affecting sleep, the immune system and increasing the propensity for diseases, among other problems”, he adds.

To lose weight, is it necessary to exclude foods we love?

No, and Desire claims that it is necessary to put an end to this idea. Instead, the nutritionist states that it is necessary to understand how to incorporate these foods into our routine, allowing us to enjoy them without exaggeration and with awareness.

“It is important to understand the difference between permission and permissiveness in this context. We live in a society of excess, where indulgence and abundance are common, leading many people to adopt an excessively permissive stance in relation to food and behavior in general. The challenge is in making the gradual transition from permissiveness to allowing, learning to honor our desires while maintaining a healthy balance,” describes Desire.

How does genetics influence the weight loss process?

According to Desire, genetics is an important factor in explaining the trajectory of the weight loss process, but it should not be seen as a definitive sentence. In this sense, it is valid to consider that it determines the speed of response, but, at the same time, it is essential to keep in mind that we are all capable of responding to this process.

“Some people may lose weight faster and more efficiently, while others face greater challenges in this regard. It’s as if each organism had its own genetic language, dictating the rhythms and difficulties of weight loss”, explains Desire.

How do you know if a weight loss project is working?

Determining whether a weight loss project is working or not is more complex than simply looking at the scale. This is because, according to Artioli, it is essential to consider the exercise routine not only as a search for weight loss, but also as an investment in reducing risk factors.

“Even a modest reduction of 10 to 15% in body weight, when maintained over the long term, can lead to considerable improvements in health and reduced risk of a number of chronic diseases, although conventional aesthetic standards may not be completely met,” points out the expert.

This means that, when evaluating the benefits of a weight loss program, it is important to take into account less obvious aspects, such as improvements in metabolic health, lipid profile, blood glucose levels and waist circumference, especially in cases of obesity.

“Managing obesity, a chronic condition with no definitive cure, requires an approach that goes beyond simple weight loss. It is essential to recognize the various benefits provided by an exercise routine combined with adequate nutrition, aiming for lasting health and well-being”, highlights Artioli.

What is the best path for those who want to start practicing?

According to Artioli, it is crucial to remain calm when starting physical activity and a weight loss program, especially if you have been away from exercise for a considerable time. An important tip is to start with lighter exercises, with a shorter duration, and gradually adjust as necessary.

Furthermore, it is essential to choose activities that fit into your routine, respect your personal interests and provide pleasure instead of suffering. “These are factors that influence adherence. Not only does the person need to buy in and start, but they also need to remain committed”, highlights the expert.

Amid the conveniences of everyday life, Daniela also emphasizes the importance of small actions to promote an active life. This includes, for example, choosing to use the conventional stairs instead of the escalator or elevator, as well as choosing to walk or cycle instead of using the car, when possible.

“For a healthy life, it is essential to integrate physical activity into your daily routine, along with a planned exercise program, such as going to the gym three times a week. As you get used to incorporating these small actions into your routine, they end up complementing your relationship with the scheduled activities”, says Daniela.