When it comes to weight loss and weight maintenance, exercise as is important as dieting is. Losing weight requires that the body burns excess calories and you can only achieve this through exercise. Physical activity requires a lot of energy, and the body burns off calories stored in your body to provide this energy consequently resulting in weight loss.
As a matter of fact, you don’t need to go to the gym every other day for you to lose weight. Moderate exercises like walks, gardening, playing with the children, biking, and raking can be a great start-off. More vigorous physical activities including swimming, jogging, rope-jumping, rollerblading and playing sports like basketball and football will help you lose significant amounts of calories.
According to the Center for Disease Control and Prevention, healthy adults should make it a habit of completing at least two and half hours of moderate exercise every week. Better still, the suggestion is to complete at least 1 hour and 15 minutes of the vigorous exercises every week.
While studies have shown that the best way to maintain weight loss is by engaging in regular exercise, it is important to know that to lose significant weight; you will need both regular physical activity and calorie restrictions. This fact is because exercise without proper dieting often results in the heavier and dense muscle mass replacing the fat.
Again, some people will tend to get hungry after exercise, and they end up eating a lot, leading to a more caloric intake.
Here are some basic observations about exercise and weight loss;
• More strenuous physical activities result in more calories burnt. The more strenuous an exercise is, the more energy your body will need. This means that more calories will be burnt to provide the required energy. Again, even after the exercise, your body keeps burning the calories for up to a few hours before returning to its resting levels.
• The treadmill has been known to burn a lot of calories. Exercising on the treadmill for up to ten minutes four times a day can be an excellent weight loss plan.
• While strength training is a good way to build muscle, it is also an excellent way to lose excess fat. Practicing it two or three times every week can yield significant results.
• As you slim, you will burn fewer calories, say, per mile of walking. It is important to be aware of this fact so that you don’t get discouraged midway your weight loss plan.
For the extremely busy people, there are several short workouts that you can do daily, say, every morning. They often take 5 to 20 minutes, but they will help you lose a lot of calories. They include, among others;
• Jumping jacks
• Squat jumps
• Toe touches
• Pulse ups
• Classic crunch
• Russian twists
• Sumo squats
• Jumping jacks
If your job involves sitting for hours in the office, it is advisable that you keep shifting positions. The bottom line is, losing weight involves, by all means, avoiding being sedentary.