Many people get a dog with the intention of going for more walks, jogs, and hikes to stay active and in shape. The good news is that man's best friend can absolutely help you achieve your fitness goals. According to research, dogs provide several benefits that can assist with weight loss and improved health.
In this article, we’ll explore the science behind how dogs can really help you lose weight and get into better shape. From decreasing stress levels to motivating you to walk more, dogs can be the perfect workout partners.
Reduced Stress
When we're under constant stress, our bodies react by releasing higher levels of cortisol, the stress hormone. 1 Too much cortisol can lead to weight gain in several ways:
- Cortisol stimulates fat and carbohydrate metabolism, leading to a surge in energy and an increased appetite.
- It can heighten cravings for unhealthy foods that are high in sugar, fat, and salt.
- Elevated cortisol levels may result in decreased testosterone production, potentially leading to a loss of muscle mass and a slowdown in calorie burning. 1
Because of these effects, managing stress is key for successful weight loss.
The good news is that our pets can help combat the negative effects of stress. According to research published in the journal Hypertension, having a pet may help lower stress responses during times of mental duress. The study randomized 48 participants into groups with or without pets. The researchers found that the pet owners had significantly lower blood pressure increases in response to stressful situations. 2
Increased NEAT
If you're looking to shed some pounds, your daily routine can make all the difference. Non-exercise activity thermogenesis (NEAT) refers to the calories you burn from regular daily activities outside of working out. NEAT includes things like walking, gardening, cleaning, and other chores. While they may not seem like much, these small movements can significantly impact weight loss. 3
By boosting your NEAT levels, you support the activity of lipoprotein lipase (LPL). LPL is an enzyme responsible for converting fat into energy. 3 Your daily movement directly impacts the amount of LPL in your body:
- Sitting for long periods lowers LPL levels, making it harder for your body to burn fat efficiently.
- Staying active with regular NEAT activities maintains high LPL levels so your body can burn more fat. 3
Playing with your dog is an easy way to boost your NEAT and lose weight. Throwing a ball, frisbee, or stick during a game of fetch provides exercise for them while increasing your NEAT levels. Not only will you get closer to your weight loss goals, but you’ll strengthen your bond with your canine companion.
Increased Motivation
We all know exercise should be part of our daily routine, but sticking to a regular workout plan is easier said than done. However, a recent study shows that having a dog by your side can provide the motivation you need to get moving.
Researchers followed 36 overweight dog owners and their obese pets for one year to see if human-animal bonding could help encourage weight loss and increased physical activity for both. The pet owners received advice on diet and exercise while the dogs were put on a calorie-controlled diet. 4 At the end of the year, researchers found that:
- The pets had lost an average of 4.7% of their body weight. The human participants shed 5.2% of their weight.
- The owners and their dogs spent more time exercising.
- Two-thirds of the owners’ physical activity was done with their pets. 4
The study revealed that exercising together made both the owners and pets more consistent in their routines, with a clear preference for working out as a duo. 4
Increased Physical Activity
Dog owners have several advantages when it comes to staying active. Many dog owners participate in activities such as hiking, running, and playing fetch, which can contribute to calorie burning and muscle strengthening. Additionally, dog-related social activities, such as dog park visits or group dog walks, can provide opportunities for community building, which can be motivational for maintaining an active lifestyle.
A study published in Scientific Reports explored this topic by evaluating 191 dog-owning adults and 455 non-dog-owning adults. 5 The results found that:
- Dog owners were more likely to walk for recreation.
- Dog owners were four times more likely to meet physical activity guidelines of 150 minutes of exercise per week. 5
Walking with your dog is one of the simplest ways to ramp up your activity levels. You don't have to walk for hours at a time either - even just 15 minutes of walking daily provides great health benefits and gets you closer to that 150-minute goal.
Conclusion
Owning a dog can contribute to a healthier, more active lifestyle. Research has found that the increased physical activity from regular walks and the mental health benefits of companionship all play a role in weight management.
However, before you decide to get a dog, it's essential to consider the responsibilities and commitment required for pet ownership. Dogs need proper care, attention, and training. For those ready to take on this responsibility, the benefits of having a canine companion can extend far beyond weight loss, contributing to overall physical and mental health.
The content in this article is intended for informational purposes only. This website does not provide medical advice. In all circumstances, you should always seek the advice of your physician and/or other qualified health professionals(s) for drug, medical conditions, or treatment advice. The content provided on this website is not a substitute for professional medical advice, diagnosis, or treatment.
