In order to lose weight, you need to create a calorie deficit, which means that you are using up more calories that you are taking in. To lose a pound of fat, you need a deficit of 3,500 calories. If your goal is 1 pound per week, this means that you must lose 500 calories per day.
If you lose weight by only reducing calories from your diet, you have a risk of losing muscle in addition to fat. While exercise you burn calories, but you also improve your muscle mass. Since muscle burns more calories than fat, even when you are at rest, you will burn more calories than before.
All of those makes exercising great method to reduce weight, maintain weight loss, prevent weight gain and fight obesity. There are different opinions how long exercise session should be long, but from our experience 45 to 60 minutes per day is necessary to prevent weight gain.
However, if someone wants to lose significant weight it requires both exercise and calorie restriction. If a person exercises but doesn’t diet any actual pounds lost may be minimal, but regardless of weight loss, trained body will look more toned and be healthier.
People who exercise have much better chance to keep with their diet plan. Also, exercise could minimize bad habits like snacking, for example.
There are some opinions that regular exercise act as a slight appetite suppressant.
Usually, it’s not a problem to start with our exercise practice. Most of us have done it more than once. Difficulties comes with sticking with it. Often, people get distracted by other things going on in their lives, or they don’t see results quickly enough, so they simply QUIT.
I will give you few tips for making exercise a habit in your life.
Have a variety of activities. Running, tennis, swimming, cycling, aerobics classes or any other sport you like. That way chances to be bored are less.
Exercise in the morning. Many experts agree that a morning schedule is best. If you exercise in the morning you will have much more energy during the day.
Create a Ritual. Your exercise routine should become so ingrained that it becomes a ritual. If your workout times are random it will be harder for making exercise a habit.
Start Small. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal training.
Measure Strength. Weight isn’t always the best parameter to track. Increase in muscle can offset decreases in fat but your weight doesn’t change even if your body is. Recording simple numbers such as the number of push-ups, sit-ups or speed can help you see that the exercise is making you stronger and faster. That way you wouldn’t be demotivated even if you don’t lose weight as much as you might expect.
Reward yourself. Make your goal and a reward, and work toward it. Reward could be a new dress, a new pair of shoes, etc. You might buy whatever works for you. Just, please, don’t reward yourself with the food.
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