Exercise For Weight Loss
Exercise plays an important role in weight loss. If you want to lose weight, you’re objective is to create a daily calorie deficit. For example, by consuming 1700 calories per day, and expending 2000 calories per day, your caloric deficit is 300 calories.
To increase your daily calorie deficit, there are two options; eat fewer calories, and/or increase calorie expenditure via exercise and other physical activity.
By exercising for 30 minutes, three days per week, you can substantially increase your calorie expenditure and in addition, improve your metabolism.
Morning Exercise For Weight Loss Benefits
Studies show that 90% of people who exercise consistently, exercise in the morning. As well as helping maintain the regularity of your exercise program, a morning routine has the following additional benefits:
- It “jump starts” your metabolism and keeps it elevated for hours.
2. You’ll be energized for the day.
- Morning exercise “regulates” your appetite for the day.
- Waking and exercising at the same time prompts your body’s endocrine system and circadian rhythms, physiologically your body prepares for waking ahead of time. 5. It’s easier to wake-up.
- Your metabolism and hormones begin to elevate prior to waking, preparing your body for exercise by regulating blood pressure, heart rate and blood flow.
- Exercise increases mental alertnessy.
- A morning schedule helps ensure you continue to exercise even when busy.
Many people find it difficult to consistently wake-up early to exercise, often because they have not slept enough and don’t wake at the time each day. If you keep to a routine, morning exercise will become easier and something to look forward to.
Walking is great. No expertise or equipment is required, you can do it anytime and it’s free. What’s more, provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).
- Take a 10 minute walk, twice a day.
- Gradually extend yourself each week by walking longer and faster.
- Swing your arms at the same time.
- Start walking up gentle slope, then steeper slopes as you become fitter.
- Aim to walk briskly (swinging your arms) for 30 minutes, each day. This should include at least one reasonably steep slope.
Swimming is the best exercise for weight loss
For most people, especially those who are very overweight, swimming is even better than walking.
- Swim twice a week for 15 minutes.
- Increase the length of your swim and your work rate while in the water.
- Aim to build up to about 30 minutes a day, or 45 minutes twice a week.
- Cycling / Jogging
- Start with a short easy routine, 10-15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate, without straining yourself and if jogging, invest in a good pair of running shoes that offer cushioned support.
Exercise for weight loss or Aerobics classes
These classes can be great fun. Moreover, many fitness centers offer a variety of classes to suit a variety of fitness levels.
Exercise for weight loss at home
If you can’t get out, or if the weather is bad, organize an indoor exercise routine for yourself.
Below are 10 things to consider when forming a weight loss program:
Make aerobic exercise such as walking, jogging, or swimming part of your daily life.
- Enjoy the exercise you do, or learn to enjoy it.
- Find nice places to walk, listen to music or exercise with a friend.
- Don’t smoke.
- Be an early riser and exercise in the morning
- Don’t weigh yourself every day
- Develop your desire to lose weight and be healthy.
- Avoid fad diets and learn to understand that healthy weight loss takes time.
- Your body is as healthy as the food you eat
- Prepare your own meals and bring lunch to work.
- Train two to three days per week to maintain muscle tone and elevate your metabolic rate.
Weight Loss Motivation Tips
Becoming motivated is about finding reasons. The first step to weight loss motivation is creating a list of things you want to get out of losing weight. Always carry a note pad and pen for some days and write down every benefit you
can think of that relates to losing weight. This will become your personal motivation list, which you can refer to
when you begin your program.
Here are a few examples:
- More energy to spend quality time with family and friends.
- Fit into all your clothes.
- Live a long, healthy life
- Not be uncomfortable in public
- Not become breathless climbing stairs
- Do “active” things
- Wear nice clothes
- Make a long, extensive list. You think this may not important, but it is critical to be able to read this list when your motivation to exercise is waning. It’s a powerful way to quickly get “re-motivated”.
Other ways to help stay motivated:
- Exercise with a friend. Many results tell us that people who exercise with their friend are more successful at exercising consistently. You can keep each other accountable. By knowing your friend is waiting for you to exercise with him can be great motivation to show up and get it done.
- Exercise first thing in the morning, every morning. Our bodies were made to be active on a daily basis and people who in the morning, are more successful at exercising consistently.
- Train for a local 5k or 10k walk or run in your area. This can be a great motivation to exercise on a regular basis.
- Reward yourself.
- Keep records. Write down your exercise time (minutes) each day. Keep a running aggregate for the month and year. Calculate your average exercise time per day.
- Make your exercise as enjoyable as possible. For example, if you’re a walker, you may want to get a good CD player to listen to music or books on tape, etc. In case you’re exercising inside, set up a TV with the goal that you can watch it while working out. Then again, you may simply favor harmony and calm. Do whatever makes exercise most enjoyable for you. You are substantially more liable to exercise reliably on the off chance that you appreciate it.
- Wear good shoes that are appropriate for what you’re doing. Injuries seriously affect your motivation to exercise. A great many people, particularly walkers and runners, wear their shoes far too long. Destroyed shoes will make you significantly more inclined to wounds.
- Seeing the positive results.
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