So, at-home workouts are effective as long as you’re also following a weight-loss diet and if you’re exercising intensely and for long enough (over 210 min/week or 30 minutes of exercise per day). Having a higher REE while on a ketogenic diet will improve the rate and efficiency of fat metabolism. But your REE also depends on your muscle mass, which exercise, and the keto diet, help maintain. However, the ketogenic diet has proved to be revolutionary in this regard since it does not cause a drop in REE. So, you can expect that your workouts will burn a maximum of 30% of calories you eat.įurthermore, your body adapts to weight loss by lowering its REE, which makes weight loss difficult after a period of time and why people experience keto plateaus 6. resting energy expenditure (REE), and less than 10% on digesting food 5. Secondly, studies show that your body spends 60-70% of its daily calories maintaining basic functions, i.e. So, the calories in, calories out rule applies whichever diet you’re on. ![]() To understand why you cannot lose weight with exercise alone, you need to be familiar with how weight loss and weight gain work.įirst, the old adage that you need to burn more calories than you’re currently taking is at the core of all weight lost. You will also need to increase the intensity of your workouts with time and you will also need to follow a low calorie diet. However, studies found that you would need to spend more than the bare minimum of time working out to make a noticeable difference in your weight loss 4. The National Health Service and American Heart Association recommend at least 150 minutes of aerobic activity weekly for good health 2, 3. But a good workout routine, on the other hand, can definitely make a difference in how many pounds you’re shedding. ![]() ![]() If you’re inconsistent or lax with your workouts, they obviously won’t lead to weight loss. At-home workouts are as effective as you make them.
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