Effective weight loss and weight maintenance can be achieved only with regular exercise.
Exercise helps burn extra calories that would otherwise be stored as fat.
It also plays an important role in preventing many diseases and improving your overall health.
Combine a healthy diet with the following exercise tips for weight loss:
Do Cardio Exercises
Cardio or aerobic exercise speeds up your heart rate and makes you breathe harder for a sustained period.
It strengthens your cardiovascular system and is a great way to lose weight.
Some of the best aerobic exercises include walking, running, swimming, cycling, and dancing.
Choose a cardio exercise or combination of exercises that you will enjoy doing.
If you enjoy your workout, you will be more likely to continue exercising regularly.
Walking is a good cardio exercise to start with, especially for beginners who have not been active for a while.
You can start with a 10 or 15-minute walk each day and gradually increase the time until you are walking up to 30 minutes per day.
Afterward, you can try other forms of aerobic exercise such as running or cycling.
Cardio exercise is important for weight loss because it helps to burn calories.
Include Strength Training
Strength training builds lean muscle mass and improves your endurance.
Lean muscle is important for weight loss because it burns more calories than fat does, even when you are resting.
By increasing your muscle mass, you will boost your body’s metabolism or the rate at which it burns calories.
Aerobic exercise also burns fat but adding muscle mass to your body increases your metabolism.
Strength training exercises can be done at home or at the gym.
You can use free weights, weight machines, or resistance bands.
Resistance training can also be done using your own body weight.
For greater calorie-burning potential, strength training exercises can be performed at intervals with aerobics.
By alternating each activity, you will be able to burn more calories and lose weight faster.
Focus on Being Healthy, Not on Becoming Thin
Long term weight loss is easier to achieve if you are motivated to exercise for good health and not simply to become thinner.
If your goal is to be healthy and fit, you will choose foods that are nutritious and good for the body.
Ultimately, this will lead to faster weight loss and long-term weight management and control.
Define Your Expectations
Health experts recommend a safe weight loss of 1 to 2 pounds per week.
You may experience more rapid weight loss during the first couple of weeks as your body adjusts and loses water weight.
Using a weight loss of 1-2 pounds per week as your guide, you can set a goal to lose 30 pounds in 4 months or 16 weeks.
This gives you some leeway to adjust your diet and exercise to ensure that your weight loss program is on target.
Watch What You Eat
A healthy diet is essential for weight loss.
To achieve your weight loss goal, you must eat nutritious foods such as vegetables, fruits, whole grains, beans, lean meats, and healthy oils.
Avoid soda, fatty foods, white bread, cakes, and sugar-laden foods.
Exercise and diet are equally important if you want a healthy and lean body.