It’s an idea very present in the minds of many: you have to do at least 45 minutes of sport if you want to lose fat. But, is it true? Oumaïma, columnist for 6-8 answers you.
We often hear it and finally, what we want to know when we are in a weight loss process is what to do to lose fat and above all maintain a stable weight, the one where we feel well physically, where we are in good shape and where we have optimal health.
The 90s and diet fashion
In the 90s, with the fashion for diets, the idea was developed that to lose weight, you had to do 45 minutes of sport. It was the beginning of research around the impact of sport on physical health, the physiology of sport, how to maintain a certain weight.
And in fact scientists had found that our body draws on our fat reserves when we train from 40-45 minutes of effort and from there conclusions more marketing than health have been drawn.
A discouraging assumption
And it can be discouraging, having to do 1 hour of sport to only burn calories in the last 15 minutes.
And following the observation of scientists, other studies have of course been made. What we know today is that at the start of the sports session, in the first 15-20 minutes, we use the sugars so we are already burning calories. Sugar that is readily available, both in the blood and in muscle cells.
After 20 minutes, there are no more sugars available and at this point the body is already starting to take the stored fats and the liver transforms them into available sugar so that our cells can easily use it as an energy substrate. .
So from 20 minutes it’s already a mixture of sugar and fat. Then it’s only fat from 40 minutes. So when we hear that doing 30 minutes of sport every day is not enough or beneficial, it is of course false.
Do you necessarily have to do 45 minutes of sport when the goal is to lose fat?
Well no, because in fact we realized that the process of using fat is really a mixture of sport and diet. If you have used up a certain amount of fat during an endurance session of one hour, for example, you generally want to eat right after.
And that’s normal, because you’ll be hungry. The body will redo its stock of fats since they have been used and if they have been used too much it can stress it and perhaps then it will want to store a little more. Our body is resistant to starvation and therefore we are good at storing.
To avoid the yo-yo
For it to be sustainable, of course you have to play sports and generally move for your physical and mental health, we can never repeat it enough. It will increase your muscle mass and basal metabolism, basically how your body burns calories on a daily basis without you caring. And little by little, it will draw on fat. To do this, you have to balance your diet and avoid extremes.
Hold for the long term
When it comes to physical activity, everyone is very different, the best solution is one that respects your personal pace. So that it becomes regular and therefore effective, so no pressure.
And a little advice that works quite well is, on Sundays, to note in your diary a sports window with the title of the exercise. It’s an appointment that you make with yourself, it allows you to go there.