Content

• Steps
• Method 1 of 3: Intense Exercise
• Method 2 of 3: Other types of physical activity
• Method 3 of 3: Promote Weight Loss with Diet and Lifestyle Changes
• Tips

Regular exercise is a great way to lose weight. However, exercise alone will not lead to significant weight loss in a short amount of time. Therefore, you cannot count on quick weight loss with their help, which, moreover, is considered unsafe and has a bad effect on health. On the other hand, certain types of exercise can promote healthy weight loss. Several studies have shown that a combination of cardio, interval training and strength training can help you lose weight. Moreover, the reinforcement of physical activity with a correct balanced diet can accelerate the process of weight loss.

Steps

Method 1 of 3: Intense Exercise

1. 1 Do HIIT workouts 1-3 times a week. Try to reevaluate your exercise program if you are exercising at moderate intensity or using only gentle cardio.
   • Higher-intensity exercise and an interval-based approach to doing it can help you lose weight more effectively than gentle cardio.Including several days of intense physical activity in your workout plan will allow you to burn more calories and excess fat in one session.
   • If you can't figure out on your own how hard you are exercising, evaluate the intensity of the load by the ability to maintain a conversation. If you are able to talk without difficulty, then your physical activity is considered low. If you have some difficulty in conversation and sometimes you are short of breath, then most likely you are doing moderate physical activity. If you are unable to utter a short sentence without catching your breath, then your load can be considered intense.
   • Interval training is a combination of moderate to high intensity exercise. It is this combination of exercises that allows the body to burn more fat and speed up the metabolism for the next few hours after training.
2. 2 Prepare your own interval training program. Interval training can be done at the gym or at home. Preparing an individual lesson plan will allow you to best tailor it to yourself and set the level of exercise intensity that suits you.
   • Jumping rope. Try to jump rope actively for 1 to 2 minutes, and then move to moderate-intensity jumping for rest. Try 2-5 sets of jumping rope.
   • Walking up stairs or uphill. Find a long staircase or high hill, such as a flight of stairs or a suitable hiking trail. Walk or even run, then take a slower pace to rest. Repeat the load change 2-5 times.
   • Knee-to-chest planks. Get into a plank position and begin to alternately pull your knees to your chest. Do the exercise as quickly as possible for 1 to 2 minutes.
   • Alternate sprint running with jogging or walking. Try to run fast for 1 to 2 minutes and then move to moderate jogging for 3 to 5 minutes.
3. 3 Include intense cardiovascular exercise in your workout routine. Many gyms offer their own high-intensity and interval training programs, so you can use them instead of creating your own personalized training program.
   • Attending these classes may seem easier and more fun as you will have to work with other people. You will also feel extra motivated by trying to keep up with others.
   • Take boxing or kickboxing lessons. In addition to burning calories intensely, kickboxing has other benefits: it can tone the entire body, help fight stress and boost self-confidence.
   • Try cycling classes. Such exercises are suitable for people of any level of physical fitness, since it is possible to adjust the degree of resistance of the simulator and control the speed of work on it. In addition, one lesson allows you to burn about 500 calories, tones the buttocks, thighs and calves.
   • Try high-intensity group interval training. High-intensity interval training can be challenging, given that finding activities for your fitness level can also be difficult. Many gyms base their exercise programs solely around different types of interval training. However, in some cases, exercises for people with different levels of physical fitness can be demonstrated in the classroom.

Method 2 of 3: Other types of physical activity

1. 1 Supplement your exercise with gentle aerobic activity. Calm cardio can be used in addition to intense or interval training. They have a positive effect on overall health and promote weight loss.
   • Calm aerobic exercise includes any moderate-intensity aerobic activity that is consistently performed for 30 minutes.
   • Calm aerobic activity burns fewer calories than intense interval training, but it is easier for your body to do.
   • In general, try to do 30-60 minutes of cardio almost every day. Studies have shown that weight loss can be achieved with moderate-intensity daily exercise for an hour.
   • If you haven't exercised for a long time, start exercising gradually. Exercise 30-45 minutes every other day for the first two weeks to reduce the risk of injury. As your body gets used to physical activity, you can expand the exercise program to reduce weight as soon as possible.
   • You can do the following aerobic activities: jogging, swimming, hiking, ellipsoid exercises, dancing, and aerobics.
2. 2 Do weight lifting 1-3 times a week. In addition to doing cardio throughout the week, it's important to do strength training as well.
   • Although strength training itself does not burn a large number of calories, it builds muscle mass, which in turn helps your body increase its ability to burn calories.
   • Try lifting your own body weight. If you don't have access to a gym or free weights, try to include lifting your own body weight in your plan. To build muscle, you can do push-ups, crunches, lunges, or squats.
   • Combine strength training with free weights. Using free weights and strength machines in the gym or at home allows you to achieve a greater variety of lifting exercises.
   • Alternate between the groups of muscles being worked out. Regardless of the type of strength training, it is necessary to arrange rest days in between strength training and alternate the muscles being worked out.
3. 3 Increase your daily activity. Your lifestyle can also help you burn calories and lose weight. Increase your daily activity to start burning more calories.
   • Your lifestyle is the kind of activity you do every day. This may include walking, climbing stairs, cleaning the floor, and using a vacuum cleaner. All of this activity leads to the burning of calories and by the end of the day can account for a significant proportion of the total number of calories burned per day.
   • Try to move more or climb stairs more often during the day. Think about how you can increase your activity. Even a small increase in activity can help you lose weight.
   • Walk, run, or bike more often. Avoiding using vehicles for a couple of days a week will help you lose weight faster.
   • Plan an active family or individual activity for the evening and weekends. Avoid constant sitting, both at work and at home.
   • Get a pedometer. Be sure to take the recommended 10,000 steps a day. And additional workouts aimed at weight loss are guaranteed to help you lose weight faster.

Method 3 of 3: Promote Weight Loss with Diet and Lifestyle Changes

1. 1 Consult your doctor. When you want to lose weight or are thinking about increasing physical activity, it will not be superfluous to contact a therapist for advice on this matter.
   • Talk to your doctor about your desire to lose weight. Ask your doctor if weight loss is safe and appropriate for your particular situation. Also ask about how much you need to lose, or what is the optimal value for your weight.
   • Additionally, talk to your doctor about the type, intensity, and amount of physical activity you intend to use in addition to your usual daily activities. Make sure it does not pose a health hazard.
   • Also, if you experience pain, shortness of breath, or other discomfort during exercise, stop exercising immediately and see a doctor.
2. 2 Cut back on your calories. Although exercise will burn a significant amount of calories, it is best to combine exercise with a low-calorie diet for weight loss.
   • It is generally recommended to cut your daily calorie intake by 500 units. So you can lose weight by 0.5 - 1.0 kg per week.
   • If you exercise a lot and use high-intensity exercise, you shouldn't cut your calories too much. You will need energy to maintain a high level of activity.
3. 3 Eat a balanced diet. In addition to cutting calories, try to eat a well-balanced diet. It will also promote weight loss.
   • A balanced diet means consuming the correct amount of food in all food categories every day. In addition, you should use a variety of products in each category.
   • Eat 85-115 grams of pure protein with each meal. Low-calorie protein sources include poultry, eggs, low-fat dairy products, and legumes.
   • Also aim for 5-9 servings of fruits and vegetables daily. This low-calorie food will help fill your stomach and keep you from feeling hungry longer while consuming fewer calories.
   • If possible, consume half a cup or 30 g each of whole grains. They are more nutritious than refined grains. On the other hand, some studies have shown that reducing the amount of grain-based carbohydrate sources eaten leads to faster weight loss.
4. 4 Drink plenty of fluids. It is very important to maintain the water balance of the body, especially with increased exercise and weight loss. Therefore, throughout the entire period of losing weight, monitor the maintenance of your water balance.
   • In addition to keeping you hydrated, water helps fight hunger and over-hunger.
   • To maintain water balance, you need to drink 8-13 glasses of water daily. If you are actively and regularly engaged in physical activity, then the number of glasses of water drunk should strive for 13 in order to replenish the loss of fluid along with sweat.
   • Not all liquids can be considered as sources of water replenishment. Only decaffeinated non-nutritive drinks are suitable for this. You can drink water, flavored water, decaf coffee and tea.
5. 5 Make sure you get enough sleep. In addition to diet and exercise, you need to get enough sleep at night. This helps the body to recover and rest, which in turn also contributes to weight loss.
   • Adults need 7-9 hours of sleep a night. It is very important to either go to bed early or get up later to ensure that you get that much night's sleep.
   • When you aren't sleeping well or sleeping enough, your body produces more hunger hormones. The next morning, your stomach will keep telling you that it is hungry, which may make you eat more than usual.
   • Plus, you can eat fatty, carbohydrate-rich foods to satisfy your hunger. And this can interfere with your weight loss or slow down the process.

Tips

• Give your body a day of rest every 5-7 days. Maintain a high level of activity, but remember to take some time off from long cardio and strength training.
• Be sure to consult your doctor before losing weight.He will tell you how appropriate and safe it is in your situation.