Dieting is the most popular way of losing weight. But if you want to lose weight fast, it would help to burn some extra calories.
By exercising, you can make yourself healthier and avail many of its benefits while losing weight in less time. Your weight loss plan should be a balance of dieting and exercising. This way, you will get results faster without putting much effort.
Suppose you want to cut 500 calories from your diet. But instead of that, you choose to cut 250 calories and burn 250 calories every day with exercise. The latter choice is clearly much easier and practical.
Your choice of exercise can depend on many factors. You might start lifting weights or resistance trainings. You could start cycling too. Additionally, when you will begin exercising, you will get better sleep and feel better about yourself. These benefits help in losing weight too.
The Relationship between exercise and weight loss
The amount of activity you do in a day has a great impact on your weight loss regime. Everyone knows the benefits of exercising daily. It helps you in boosting your immune system, enhance your self-esteem, reduce your hunger and get a fitter body.
Exercise has also been shown to increase the lifespan of a person. Research shows that physical activity of 150 minutes or more per week will add 4 years to your life.
Combine exercising with diet and you will be able to lose weight fast in no time.
The workouts for weight loss
Working out has also evolved in the past few years thanks to extensive research. If you want to lose excessive fat, you will need to perform high-intensity interval training or HIIT. As the name suggests, the goal in HIIT is to exercise your muscles with high intensity in a small amount of time. A great example of HIIT would be sprinting.
Why HIIT is better? Because it not only burns calories during the workout but after the workout too.
It will boost your basal metabolic rate, a.k.a. BMR which means you’ll be burning more calories while remaining inactive. Plus, having a good BMR helps in aging.
A recent study shows that those who remain inactive most of the day lose around seven percent of muscle mass in a decade along with high fat accumulation. Resistance training is highly beneficial in this regard as well.
It help you to reduce body fat and enhance your strength even when you’re not a diet. Research shows that resistance training increases the resting metabolic rate by seven percent within 10 weeks.
If you’re just starting out, you should not jump on HIIT right away. Start with low-intensity workouts and work your way up to that level. This way you will avoid injuring yourself or overtraining your muscles.
How many calories you should burn to lose weight
Your total daily energy expenditure (TDEE) is divided in three sections. The first is your basal metabolic rate, which we mentioned earlier. It is the amount of calories your body burns for non-voluntary functions such as beating of heart, breathing, and functions of kidneys.
Next comes dietary thermogenesis which is the energy consumed for metabolizing your food. And at third is the energy your body uses for your physical activity such as exercise.
The highest amount of energy is consumed by your BMR, around 70% of your total daily energy expenditure. The rest of the two sections share the rest of the 30%. This means the amount of physical activity you do only has minute role to play.
Then why are we suggesting you to exercise?
Because resistance training and HIIT, both boost the BMR of the body. Researchers say that strength training has a longer lasting and more powerful effect on the basal metabolic rate than steady state cardio.
The impact of your strength training session can last for 72 hours. That is so because both resistance training and HIIT put your body under a lot of stress. To recover from that stress, your body increases your metabolism and thus you get a higher BMR. This way you burn more fat for less exercise.
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While the number of calories you need to burn depends on many factors, you can follow the general rule: You should be in a caloric deficit. In simple terms, it means you should burn more calories than you consume on a daily basis.
How much do you need to exercise for weight loss?
Apart from knowing what to do, you should also know how much you should do it. How much exercise you need for weight loss varies from person to person. But you should remember that you should exercise moderately.
If you have never done HIIT or strength training, it would be best to start with small sessions. That is so because HIIT damages your muscles on cellular level. Your body needs time to recover from that damage. As you’ll practice your recovery time will get shorter.
You can do steady state cardio during the days of recovery. It will keep you active and you will be burning more calories. Experts say that one should start with three (or two) days of strength training per week. There should be a rest of a day between these.
Also remember not to overdo HIIT. It’s great for burning fat and gaining muscle but only in moderation. If you do too much HIIT then you will injure your muscles which will harm you further.
How to avoid overeating
You need sufficient calories to workout properly but some people eat too much for this purpose. This is a considerable problem with those who do low-intensity exercises.
You should not starve yourself either. Eating the required nutrients is important if you want to stay healthy and have the energy to exercise properly.
Start eating mindfully. Avoid television, NetFlix or some other distraction while eating to make sure that you only eat the amount you need to.
Another thing you can do is to increase the amount of protein you consume in your diet. Having a protein-rich diet will help you strengthen your muscles while reducing your hunger.
Now you know what kind of exercises you need to do and what to eat to burn fat. Just remember to start slowly and work your way up to HIIT. And don’t forget to check your calorie intake.
If you feel the need of guidance you can consult with our experts who’ll love to help you out.