Despite the increasing knowledge and awareness about the relation between excess weight / body fat and some diseases, estimates of the obesity prevalence for the next 15 years, both in Portugal and worldwide, are scary: In 2035 more than 50% of the world's population over 5 years of age will have a body mass index (BMI) greater than 25 kg/m 2 , that is, they will be overweight or obese; Only BMI greater than 30 kg/m 2 will affect 24% of the population in 2035, reaching, in children and adolescents, 20% of boys and 18% of girls. Even so, every year, it is only in spring, with the sun coming out and the temperature rising, that, for many, the desire to lose weight and body volume is triggered. It turns out that drastic and short diets to have an ideal weight and body may not be a good option . The human organism is champion at defending itself in scarcity and at preparing itself for the eventuality this happens. This adaptation, which is physiological, makes it much simpler to gain weight / body fat than to lose it. We easily enter save in case of energy deficit, whatever its origin: Less energy ingestion, because we eat less food or food with a lower energy content than what we need; More energy spent, for example with physical exercise, than what we ingest. An ideal weight is thus a continuous and sustained process. It's a life project. But what is the ideal weight? For each person, ideal weight is within or close to healthy ranges for age, sex, and physical activity level; It is also one that can be maintained without excessive effort and without risk to our physical and mental health; It is what is accepted by each one and allows performing the desired functions; It is what we naturally achieve with a physically active lifestyle and healthy eating. And what is the role of physical exercise in the ideal weight? Including exercise in everyday life plays an important role in weight because it expends energy, that is, it increases the loss of energy by the body , both that available more quickly (from food) and also that which is stored (a lot in the form of fat). But exercise has other benefits , for example: Quality of weight loss; General health promotion; Appetite regulation; Increased physical capacity; Psychological benefits, for example relaxation and self-esteem. The results of a recent study on people who managed to lose weight and not regain it, led to the conclusion that doing physical activity (having an active day-to-day) and/or exercising (with some intention) are necessary conditions to be able to manage weight in the medium and long term. Additionally, the results suggest that it is important to have some heterogeneity in the amount and type of exercise that is performed and also strategies that help, mainly related to healthy eating. And what is the best exercise to have an ideal weight? Asserting with complete certainty that there is a certain form of exercise that is the best for losing weight, without considering the particularities of each person and their life, is not the most correct attitude. The American College of Sports Medicine's general physical activity recommendations for weight loss are at least 250 minutes per week of moderate to vigorous exercise , supplemented with everyday physical activity. Including muscle strength and endurance exercise can increase muscle strength, functionality, and help control risk factors for cardiovascular and other chronic diseases. If you were to choose the ideal exercise, it would be the one that, as long as possible, involves a higher energy expenditure. Quoting a friend and teacher: “A practitioner equally motivated and psychologically and physically prepared for any type of exercise intensity, can train at a high intensity and hence obtain better results than if he trained at a lower intensity.” The point is that physical preparation, which takes time and dedication, and psychological preparation and the associated pleasure may never appear. And they are essential, because the key to successful exercise in weight management is persistence and continuity. The longer exercise stays in your life, the better the results. And because physical activity day can be whenever you want, the title of this article is 'Living with an ideal body' and not 'Having an ideal body'. Author : Hugo Vieira Pereira Sources American College of Sports Medicine. ACSM's guidelines for exercise testing and prescription, 11 th ed. Wolters Kluwer, 2022. World Obesity Federation. World Obesity Atlas 2023 . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
