In today’s fast-paced world, where most people lead sedentary lives, finding the right balance between physical exercise and weight management is more critical than ever. More than just how you appear, maintaining a healthy weight is essential for your health and well-being. Let’s look at the surprising link between physical exercise and weight management and find out how to get healthier. 
Getting the right balance of physical exercise and weight control is a journey that is worth taking. Knowing how physical activity affects weight loss, doing different exercises, keeping track of your progress, and thinking about other important things can open the door to a healthier and happier you. 
The World Health Organization (WHO) says that the number of obese people worldwide has nearly tripled since 1975. More than 1.9 billion people were too heavy in 2016, and over 650 million were obese. 

Being overweight makes us more likely to get various types of heart diseases, Chronic conditions, type 2 diabetes, various kinds of cancer, also problems with our muscles and joints.  The number of persons affected by overweight and obesity each year is almost 3.4 million, or the population of Oklahoma. 

Physical exercise is a powerful tool for getting rid of those extra pounds. Studies show that daily exercise helps burn calories and creates a calorie deficit, vital for weight loss. Physical exercise also speeds up the metabolism and helps maintain a healthy body composition, which leads to a leaner and healthier body. The World Health Organization (WHO) says that physical exercise is one of the most important ways to fight overweight and obesity.  

Finding the right balance between how much you move and how many calories you eat is essential for managing your weight well. It is crucial to reach a state of energy balance, where the calories you eat equal the calories you burn. Finding this balance will make sure you don’t gain or lose weight. The general rule for weight loss is to consume fewer calories than you burn off throughout the day.   You can do this by being more active and watching what you eat. 

Physical movement includes various activities, each with its own benefits. Aerobic activities like walking, jogging, and riding will help you burn those extra calories and keep your heart active and healthy. On the other hand, strength training builds muscle bulk, which raises the metabolism even when the body is at rest. Flexibility exercises like yoga help you move around better and improve your general health. By doing a range of activities, you can keep your exercise routine exciting and get the most out of it to help you lose weight.  

Regular physical exercise helps with weight control in a big way. Studies have shown that 150 minutes (about 2.5 hours) of moderate-intensity physical exercise per week can lead to clinically significant weight loss and changes in body composition.  

You must include strength training in your fitness practice for weight loss. Strength training helps us build lean muscle and eliminate that extra fat, which makes the body burn more calories even when it’s not moving.  

Keeping track of how much you move can give you important information about your progress and help you stay motivated—fitness trackers and apps that have made it easier than ever to keep track of your progress. Omron Healthcare has a variety of devices that track your steps, heart rate, muscle mass, bone mass, BMI, subcutaneous fat percentage, visceral fat percentage, resting metabolism, and other factors. These parameters give you a complete picture of your fitness journey by tracking your activity.
Weight gain and obesity are linked to sedentary behaviors, like sitting for long periods or being inactive. Hence Reducing the amount of time spent sitting and increasing the amount of light physical exercise throughout the day can help people manage their weight.
Getting enough sleep is often ignored as a way to control weight. If you don’t get enough sleep or you don’t get good quality sleep, it can mess up how your hormones work.   Lack of sleep can increase hunger and the desire to eat unhealthy foods, which can lead to weight gain.   

Physical exercise is a big part of managing your weight, but it’s not the only thing you need to do. A well-balanced meal is just as crucial as getting the proper nutrition. To support your physical exercise, you need to eat foods with reasonable amounts of nutrients and watch how much you eat. Getting enough sleep, dealing with stress, and making healthy lifestyle choices also help with general health and long-term success with weight management.  

Here are some general rules you can follow to lose weight healthily.   

Important Considerations:  

• Portion Control: Watch how much you eat to keep a calorie balance and lose weight. Use measuring cups or a food scale to ensure the serving sizes are suitable.  
• Balanced macronutrients: Each meal should have the right amount of carbs, protein, fiber and healthy fats to provide essential nutrients and make you feel full.  
• Selection and Color: To get a wide range of nutrients, try to eat a selection of fruits, vegetables, whole grains, lean proteins, and healthy fats at each meal.  
• Mindful Eating: To eat mindfully, recognize signs that you are hungry or full, eat slowly, and enjoy each bite.  
• Individualization: Change the food choices and portion sizes based on your dietary needs, preferences, and medical conditions.  

Remember that it’s not just about the number on the scale; it’s about living in a way that makes your body and mind feel good. So, put on your shoes, find something you love to do, and let physical exercise change your life. 

References: 

1. World Health Organization (WHO) – Obesity and Overweight: 
2. Link: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight 
3. Centers for Disease Control and Prevention (CDC) – Physical Activity and Health: 
4. Link: https://www.cdc.gov/physicalactivity/basics/index.htm 
5. National Institute of Diabetes and Digestive and Kidney Diseases – Health Risks of Overweight and Obesity: 
6. Link: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks 
7. American Heart Association – Recommendations for Physical Activity: 
8. Link: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults 
9. Harvard T.H. Chan School of Public Health – The Benefits of Strength Training: 
10. Link: https://www.hsph.harvard.edu/nutritionsource/strength-training/ 
11. Academy of Nutrition and Dietetics: www.eatright.org 
12. American Heart Association: www.heart.org 
13. Harvard T.H. Chan School of Public Health: www.hsph.harvard.edu/nutritionsource 
14. Mayo Clinic: www.mayoclinic.org 
15. National Institutes of Health: www.nih.gov