Is cardio the key to weight loss?

In order to lose a few kilograms, some are tempted to run and stick only to the “cardio” practice, which is known to be important for “attacking” fat. But are the effects of endurance activities such as running, cycling or swimming enough to achieve a weight loss goal? Yes and no, answers sports doctor Victoria Tchaikovsky.

The importance of building muscle mass

Cardio is a really good way to use up our energy stores to burn calories. “Aerobics actually lowers blood sugar levels as well as insulin resistance,” says the sports doctor. Specifically, endurance teaches our bodies to use sugar for cellular function instead of storing it and turning it into fat.

Running or sweating on an elliptical trainer, for example, also increases muscle mass somewhat, and that act is important for boosting resting energy expenditure (the number of calories we burn sitting, lying down, or walking). So, for the same reason, cardio alone is not optimal for weight loss. “The more we gain lean mass, the more calories we burn and improve our body composition. Therefore, it is better to add muscle strengthening to aerobic activity,” emphasizes the sports doctor.

Strengthening is all the more important because it protects us from possible muscle loss due to weight loss. “Muscle loss can not only be dangerous for cardiovascular, respiratory and bone health, but also cause pain, especially in the joints and back,” warns Victoria Tchaikovsky.

Ideally, we practice cardio, following the recommendations of the World Health Organization (30 minutes a day, five times a week), quotes the specialist. Please note: this half hour can be broken up into several 10-minute sessions and can fit into a walk or bike ride to work. We add to that “twice a week half an hour or even an hour of muscle strengthening” and thus ensure an increase in lean mass and a decrease in fat mass.

Lifestyle

All this, of course, conditioned you to adapt your diet. “This should be low in fast sugars (pastry, cookies, sodas, fruit juices, etc.) and saturated fatty acids, which turn to fat if not consumed, and high in protein and fiber (fruits and vegetables). the sports doctor. For lipid intake, we prefer “good fats”, that is, products rich in polyunsaturated fatty acids (omega-3 and omega-6), such as canola oil, olive oil, walnuts, hazelnuts, avocados or fatty fish.

To lose weight, it is good to balance our energy intake and expenditure, or even have a “slight calorie deficit”. “But if we reduce food intake too much, weight loss won’t happen gradually enough; we risk having a deficiency and regaining the lost kilograms within a few months,” warns the sports doctor.

And the specialist reminds the importance of good sleep hygiene. “It’s hard to lose weight when you’re asleep. “Sleeping 7 to 9 hours a night regulates our appetite,” he says. Finally, less exposure to stress allows us to be in a better condition to do sports and make a healthy diet.