It is a normal human tendency of munching something when we are doing some work or are getting bored.
In today’s world, it is a bit of a challenge to remain fit. People have no proper time to eat, sleep or workout.
Bad eating and sleeping habits result in obesity and excessive weight gain which leads to several diseases such as heart disease, diabetes and hypertension.
Your body weight depends on the amount of energy we take in the form of food and the amount of energy we spend on physical activities in a day.
Metabolism is the sum of all the chemical activities that are necessary to sustain life. The basal metabolic rate depends on how many calories you need for your body to carry out the necessary functions.
If your body weight is slowly increasing that means you are not burning as many calories as you are taking. You can control the number of calories you are taking and also increase the body workouts to maintain balance.
People often try to do crazy things to lose weight. The best way to lose weight is by reducing the number of calories you take and increasing the number of calories you burn while doing physical activity.
Starvation can result in rapid weight loss but it is very unsafe and will result in other problems.
Certain exercises are meant for losing fat but can vary from person to person. Here is top 10 exercises that will help you lose weight
Running is one of the best and simplest ways to burn calories. You don’t need any extra equipment. Just grab your shoes and hit the road. Start with running in intervals, speed up and slow down your pace.
This will help you in running miles quickly. also, vary the speed within your workout. Engage in some faster running. Your body will adapt according to the variations like hard, slow, or comfortable.
Running helps the lungs and heart to work harder. This extra work leads the body in burning the extra fat.
Cycling is another cardio that is meant for guaranteed weight loss. Pushing the pedals helps in toning your glutes and thigh. Cycle on the low and high resistance respectively.
Cycling helps in burning more calories in less time thereby losing fat and improving your cardio fitness.
Skipping exercise is sort of a complete body workout that helps increase body strength, metabolism and burn calories.
Skipping regularly increases the heart rate therefore faster pumping of blood across the body which keeps the heart in better condition.
Jumping rope can burn even 10 calories in a minute. Including skipping in your workout routine will surely result in fat loss and keeping you healthy.
Rowing is a very good workout tool for strengthening your body as well as burning calories.
When you pull the handle of the rowing machine towards yourself, not only your arms get stronger but it also helps in the opening of hips and shoulders.
Also, your legs, core and back are equally involved. So, this helps in overall fat burning from the body.
Planks exercises are one of the best full-body workouts. It works on the major muscle groups of the body.
It not only intensifies the muscles of the arms, core, shoulders, legs and hips but is also very effective in quickly burning excess fat and calories from the body.
You should focus on holding the plank position for a longer period to get better results.
Building muscles is an important part of your weight loss strategy. The squat is a lower body workout that works on the quads and glutes.
By working on these large muscles, you not only boost up your metabolism but also burn out the calories.
As you lower your body through hips position, while standing, your thighs and glutes sustain pressure which results in burning more fat from the lower part of the body.
If you aim to burn more calories in a shorter amount of time, then the elliptical is one of the best machines to work on. This cardio machine can burn 200-300 calories in just half an hour.
Using the handle of the machine increases the intensity of your workout as you push and pull the handlebars while you pedal.
The harder your leg muscles will work against the resistance, the faster you will burn fat.
Lunges help you in strengthening your lower body and give a toned shape to muscles by removing extra fat. Doing lunges is a bit challenging.
Step forward with your right leg and lower it, so your left leg is bent at a 90-degree angle. Jump up and switch the legs.
Lunges work on muscle groups of the lower body and boost your metabolism which helps in losing fat more quickly.
Several fitness experts believe that burpees are one of the most effective exercises that helps your body in burning more fat in a very less amount of time.
It targets all important muscle groups at the same time. By trying different variations of burpees, your body can easily adapt to this workout.
Doing burpees is just like pushups. After doing one push up, stand and jump your feet back. A person can burn around 250 calories by doing burpees for 20 minutes.
Swimming is another effective way of losing weight that does not require any additional equipment. Water acts as a natural resistance that reduces the impact of swimming on joints and muscles and lowers the risk of injury.
Swimming harder and faster helps in burning more calories from the body. Always try to swim in the morning before breakfast and four to five times a week.
Tips for losing weight
- It is nearly impossible to lose weight without changing your diet. You must consume fewer calories and burn more.
- Have foods that are rich in nutrients like fish, fruits and vegetables, nuts, whole grains, etc. and avoid eating foods with added sugar or oil, baked or processed foods.
- Choose exercises that you enjoy. When you enjoy your workout, it will be more effective for your body.
- Don’t stay hungry. It will result in more food uptake. Instead, eat fewer portions in regular intervals.
There is no single exercise that will help you in losing weight. You have to include a variety of exercises in your workout routine to achieve your goal. Start with lower goals.
Don’t try to lose five kg in 10 days. Weight loss takes time. Regular exercises and healthy eating will eventually lead to weight loss.
Many other factors are responsible for gaining weight other than eating such as age, sex, genetics, sleep, family environment. Keep trying and do not give up.