A glass of wine is 123 kcal = 30 minutes of exercise…
The role of physical exercise in weight loss is often significantly overestimated. Why is that? Firstly, much more effort is required to burn the energy from a food item or drink than people often think. A glass of red wine contains 123 calories. To burn that off, a 70-kilogram person needs to walk for about 30 minutes. A croquette contains 150 calories; 50 minutes of walking. A healthy sandwich contains 315 calories; almost 2 hours of walking.
Secondly, the activity is often compensated for by inactivity during the rest of the day. Suppose you trained very intensively for an hour that day; you are automatically inclined to move less for the rest of the day. This means less standing and walking, cleaning, gardening, or other activities that do not fall under the category of 'sport'. As a result, the energy expenditure of the training is (partially) negated.
Thirdly, some activities can stimulate a disproportionate appetite, or give the feeling that one can eat more or indulge, precisely because one has exercised. So the thought arises: “I can help myself to a second helping because I exercised today.” In this way, you unknowingly eat more and will not experience any benefit from the burned calories.
Energy consumption
Diet is responsible for about 80 to 90% of the weight loss results. If you were to exercise for an hour twice a week and eat nothing extra, you would burn roughly 900 extra calories. One kilogram of fat mass consists of 7,000 calories. In theory, therefore, it would take just under 8 weeks to lose 1 kilogram of fat mass through exercise. The actual amount of calories you burn depends on the type of activity, the intensity of the effort, and body weight.
If you think you can replenish energy after exercising with an AA drink or a fat burner, it will take much longer before you start noticing the results of your efforts. These drinks easily contain 200 to 300 calories, which is half of your energy expenditure during exercise! So, to lose just one kilogram of body fat, you can add another 8 weeks of exercise.
Exercising for your health
Don't think that exercising isn't important just because it doesn't really contribute to weight loss. Exercising and being physically active regularly is actually important for your health. A healthy body is more likely to lose weight than an unhealthy body. Our advice is therefore to move and exercise as much as you want and can. With the right nutritional tips, you will lose weight and your body will stay healthy.
About Kitty Atsma
Kitty is a passionate nutrition specialist and vitality coach with a broad scientific basis in nutrition and exercise. As a member of the national examination committee of the TCI (Nutrition Specialist & GWC), she monitors the quality of the field at the highest level. As a professional blogger, Kitty combines her in-depth expertise with the possibilities of AI to make complex health topics accessible. She curates and controls the technology to get to the heart of the matter, where her own vision and years of practical experience always determine the course.
Nutrition Specialist Teacher | BGN Weight Consultant | Member TCI Examination Board | Vitality coach
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