EXERCISE AND OBESITY

In general, obese people get less exercise than people of normal weight, but it is uncertain whether this is a cause of obesity or its result. Either way, regular exercise is a must if you want to lose weight, and is more effective when combined with a lower-calorie diet. Moderate to intense exercise can also reduce your appetite.

You should restrict weight loss to 0.5-1kg (1-2lbs) per week: a greater loss than this after the first week or two suggests that you are losing muscle. Once you have achieved your target weight you should continue to exercise to avoid regaining the weight you have lost.

As a calorie-restricted diet progresses, the body naturally tends to conserve energy and weight loss therefore slows or stops. This is counteracted by exercise, which increases the rate at which energy is used both during exercise and for several hours afterwards.

The best exercise for weight loss is of long duration (45-60 minutes per session), and of low intensity (about 60 per cent of your maximum heart rate). Good examples are walking or cycling, at least three or four days a week. Swimming seems to be less effective.


Exercise and Late-Onset Diabetes
Late-onset diabetes is most likely to affect people who are overweight, but it can often be entirely reversed when the programme described above results in weight loss. If you have any of the eye complications of diabetes, you should avoid exercise that jars your body (unless your doctor recommends otherwise). In this case, swimming is a good choice.




Swimming is an ideal form of exercise for diabetics, as it does not jar the body.