Top 10 Fitness Tips to Lose Weight
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Top 10 Fitness Tips to Lose Weight
1. Walking
Walking is one of the best exercises for weight loss – and for good reason.
It's a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to buy equipment. Plus, it's a low-impact exercise, which means it doesn't stress your joints.
According to Harvard Health, a 155-pound (70-kg) person burns approximately 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).
A 12-week study of 20 obese women found that walking 3 times per week for 50–70 minutes reduced body fat and waist circumference by 1.5% and 1.1 inches (2.8 cm), respectively.
2. Jogging or Running
Walking and running are great exercises to help you lose weight.
Although they seem similar, the main difference is that jogging speed is typically between 4–6 mph (6.4–9.7 km/h), while running speed is 6 mph (9.7 km/h). is faster than
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories in 30 minutes of jogging at a 5 mph (8 km/h) pace or walking at a 6 mph (9.7-km) pace. Burns 360 calories per 30 minutes of pace. / h) speed.
3. Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while indoors.
Harvard Health estimates that a 155-pound (70 kg) person burns approximately 252 calories per 30 minutes of moderate cycling on a stationary bike or bicycling at a moderate speed of 12–13.9 mph. Burns 288 calories per 30 minutes. -22.4 km/h).
4. Weight Training
Weight training is a popular option for people looking to lose weight.
A 155-pound (70 kg) person burns approximately 108 calories per 30 minutes of weight training.
In addition, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR), or how many calories your body burns at rest.
One 6-month study showed that doing just 11 minutes of strength-based exercise 3 times per week increased metabolic rate by an average of 7.4%. In this study, this increase was equivalent to burning an extra 125 calories per day.
5. Eating Too Many Tiny Meals
Many tips to lose weight fast recommend eating smaller meals throughout the day. But frequent eating can actually be counterproductive as it leads to overeating.
6. Get Regular Exercise
Whatever diet you follow to lose weight, regular exercise is essential. Routines like walking, yoga for weight loss, jogging, swimming, or other such activities will ensure weight loss. To get rid of stubborn belly fat, do belly burn exercises.
7. Stay Hydrated
Research has found that people who drank two glasses of water before meals lost more weight than those who failed to drink water earlier than food—and that they stored it off. This handy tip works two ways. Thirst Can disguise itself as hunger, making you eat more. And water makes you feel full, so you eat less during meals.
8. Cut Calories, Not Flavor
By choosing alternatives like sharp cheddar over mild cheddar, you can use less, but you'll get plenty of flavor without feeling like you're on a diet.
9. Reorganize Your Plate
Make half of your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean proteins. When you switch up the portions of grains and vegetables on your plate, you'll notice a difference. The only caveat is: Potatoes, corn, and peas are starchy vegetables, so they fall into the category of grains.
10. Give Your Breakfast A Protein Boost
Aim for 15 to 25 grams of protein at breakfast. Protein digests slowly and suppresses hunger hormones, helping to keep you full. Additionally, a high-protein breakfast helps prevent cravings later in the day. Pair protein foods with fiber and healthy fats, such as two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.