Weight loss is defined as decreasing body weight. This can happen: Voluntary: People go on a workout program or a diet program to lose weight fast and is an intentional loss of weight to achieve a set goal. Involuntary: It is unexplained weight loss without any effort from the individual. Unintentional weight loss is when a person loses 5% or more of the body weight over a period of 6 months to a year without knowing the reason. A detailed medical evaluation is needed to know why an individual is losing weight. In most cases it is curable and the person can get back to normal weight. If you are looking for weight loss it is essential to look for options that provide long-term success. That is because the quicker the weight loss the faster you regain it back. Fad diets and exercise will help you with quick weight loss but do not help in sustaining the same weight in the long run. Knowing how to do it properly goes a long way in succeeding in your weight loss goal.
A normal person tends to gain weight when the calories burnt are consistently less than what is consumed. The food or drink that you have has calories that add up and increase the overall calorie count. When it comes to weight loss, exercise is not the only way calories are burnt. Internal processes also contribute to burning calories and help in natural weight loss. It includes: Resting metabolic rate, RMR: It includes burning calories that is done to maintain bodily functions like pumping blood, breathing, etc. Thermic effect of food: The calories used to absorb, metabolize, and digest food. Activity: These are the calories that you use during exercise. Exercise does not mean rigorous activity it includes sitting, standing, etc. The body uses up to 70% of the calories in basic body functions and is the fastest way to lose weight. The rate at which it uses depends on the genes, body composition, and gender. It also depends on the amount of exercise that you get. There are a few ways to reduce lose weight fast: One of the safest ways to lose weight fast is to reduce the calorie intake so that you lose at least one pound per week. Exercise is another way to lose weight fast, but doing so will help in regaining it back. So doing it the right way is essential. Proper diet is another integral part of the weight loss program and can aid in natural weight loss. Combining all of the above helps to lose weight fast.
Most people think that weight gain is mainly due to a lack of proper lifestyle and eating behaviour. So they start to diet thinking that it is the fastest way to lose weight. But that is not always true as it depends on other factors like hormones and genetics. Unplanned weight gain can also be due to the use of medications, underlying medical conditions, or fluid retention by the body. Many people are also predisposed to gaining weight. With a little dedication, perseverance, knowledge about what is causing weight gain, and willpower weight loss exercise can help in losing weight.
The gain in weight can lead to many symptoms especially if these are caused due to underlying conditions. Women may also witness natural weight loss when they have heavy periods or when in menopause. Some of the signs of this which occurs along with weight gain are: Constipation Fatigue Abnormal menstruation Breathing difficulty or shortness of breath Lethargy Swelling in the extremities, abdomen, or face Changes in the vision Becoming sensitive to cold In some cases, weight gain can be life-threatening and needs immediate medical care. It includes: Rapid heart rate Rapid in the feet, ankles, arms, legs, and face Seizure Headache Reduced pulse Sudden change in vision Sudden shortness of breath
Weight loss workouts can be done by all healthy individuals. Weight loss for women and men is essential and there is no distinction as it benefits the overall wellbeing. Unless it is advised by a healthcare professional to avoid it, every individual can do weight loss workouts. Women who are in menopause Women who are in menopause and are overweight should also consider taking part in weight loss for women as it helps with the symptoms. If you are a beginner who is unsure of the weight loss exercise, then choose professional services. They are trained experts who help you get the best benefits of the weight loss program.
Everyone who intends to have weight loss can do weight loss programs. Unless otherwise specified by the health professionals, it is safe to do these workouts. People who are inactive for many months, those who have recently stopped smoking, or are obese should talk to their doctors before starting weight loss programs. Those with: Arthritis Heart disease Kidney disease Lung disease Diabetes Should talk to their doctor before doing vigorous weight loss exercise. For others, when you start the workout pay attention to the signals the body sends. Do not push yourself too hard in the beginning as there are chances of injury. Also, stop exercising if you see any shortness of breath or pain in the chest.
The weight loss exercise that you can choose is many from but it is important to stick to a regular routine. Here are some of the broad classifications of exercises that are easy ways to lose weight: Aerobic: These are cardiovascular exercises which are also great weight loss exercises that can help you get your blood pumping or increase your heart rate. Some of the common aerobic exercises that do not need any pieces of equipment are dancing, running, biking, jogging, hiking, swimming, etc. These are easy ways to lose weight that are cost-effective. Among them walking for weight loss is also an exercise with great benefits. Aerobic exercises can also be done using machines like treadmills, ellipticals, steppers, and more. Weight training: This is another form of weight loss exercise that you should have in your workouts. Weight training not only helps in getting rid of excess fat but it also helps in building muscles. Working on the major muscle groups aids in burning more calories. One should work on the back, abs, chest, triceps, shoulders, hamstrings, chest, calves, quads, and biceps for a complete full-body workout. Yoga: If you are looking for some form of weight loss exercise that is not too intense but still wants to lose weight, then yoga is the best form of exercise. Since yoga is more of a mind-body workout it not only helps to reduce weight but also makes you more mindful of what you eat. It is an ideal weight loss exercise for women who are in menopause. A combination of the above forms of exercise is the best way to lose weight and can be done at a gym or at your home. Some of the most recommended ones are: Jumping ropes Burpees Mountain climbers Spinning Dance workout Cycling Running Medicine ball burpees Side to side medicine ball slams Russian twists Cardio Pilates Lean muscle exercises Warrior pose Triangular pose Boat pose Downward dog pose Lunges Pushups Squats Bench presses
If you are looking for the best way to lose weight but do not like the idea of going to a gym, then don’t think that it is a lost cause. You can still burn fat and get a good workout done at home doing weight loss exercise at home. One of the keys to success in a lose weight at home program is to set a goal. This has to be time-bound, specific, attainable, and measurable. Here are some of the best exercises that can be done at home for weight loss. Planks It is among the best weight loss exercises at home for burning calories and is also beneficial for engaging many muscle groups. It is also a good exercise for weight loss at home for females. Steps Lie on the floor and place your forearms on the ground and the elbows under the shoulders. The forearms should be parallel to each other. Lift the body to a push-up position and stay in this position for 30 secs. Reps: The beginners should hold this plank position for a minimum of 30 secs. To make it more effective, hold the plank for 60 secs for a minimum of 3 sets. Though it is not one of the easy ways to lose weight, it is quite effective if done properly. Goals: The planks are the best exercise to lose weight and burn fat around the abdomen area. It also helps in the tighter tummy, better flexibility, and improved posture. Bicycle Crunches It is one of the most basic exercises for weight loss that can also help in getting you to a better shape. It is a good exercise for weight loss at home for females. Steps Lie on the ground flat with the hands on the sides. Put the hands behind your head and keep the fingers interlocked. Lift the right leg so that the thighs are perpendicular and the calves are parallel. Lift your shoulder blades and turn the body in such a way that the left elbow touches the right knee which is lifted. Return to the start but keep the feet slightly above the ground. Now repeat the same on the left leg by rotating the upper body. The right arm elbow should now touch the left leg knee. Reps: Do this 6 to 7 times on each leg for at least 3 sets. Goal: The bicycle crunches are great for weight loss and also helps in toning the abs, thighs, quads, and hamstring. It gives you a strong core which is key to performance in most physical activities. Push-ups It is a great full-body exercise and the best exercise to lose weight that helps to burn calories and also build muscle. Steps: Lie flat on your stomach. Place your hands slightly apart from the shoulders. Stretch your legs backwards. Balance yourself on your hands and toes by keeping the body in a straight line. The back and the middle should not sag. The feet should be close but it can be kept a little wider to feel comfortable. Tighten the core, inhale, and slowly lower the body until the elbows are at 90 degrees. Breathe and push back up to the start position. Reps: Beginners can start with 10 reps of 3 sets. As you progress in your routine do 20 reps of 3 sets each. Goal: It is a good exercise for weight loss and is always a part of workout programs like ‘lose weight in 30 days’ as it is highly effective. It also helps to build the upper body strength, the core, and the lower back. Crunches It is a good exercise that helps to lose weight fast. It is ideal for both men and women and is a great belly fat reducer. Steps Lie on the ground on your back with the knees bent and the feet flat on the ground. Place the feet hip-width apart. Keep the hands behind your head and the palms behind your ears. Lift the upper body without shifting the position and go back to the start. Exhale when you lift the upper body and inhale when you get down. Reps: People who are new to this should do 10 crunches each set a maximum of 2 to 3 sets. Goals: It is an effective exercise to reduce belly fat, the best exercise to lose weight, and also for weight loss. This workout is the best exercise to lose weight at home and is effective in strengthening the core, burning more calories, building endurance, and more. Mountain climbers It is an exercise that is great for beginners as well as experienced exercisers and is the fastest weight loss exercise. Adding a few variations to the classic format makes it more effective and lose weight in 10 days. Additionally, it can be done anytime and anywhere without needing any type of equipment. Steps Start in a plank position ensuring that the bodyweight is evenly distributed on the hands and toes. The shoulder, head, back, abs should be in alignment. From the plank position pull one of your knees to the chest. Switch to the other leg and pull the other knee inside. With the hips down, the knees should be alternated in and out as fast as possible. Goals: The exercise is a full-body workout that involves many muscle groups. It helps to build endurance, agility, and core strength. It burns calories and is a great cardio exercise too which can benefit the heart.
There are many perks of weight loss. Some of the benefits are: Better sleep quality: Quality sleep helps to lose weight and when you lose weight you get better sleep. As per experts, even a 5% reduction in body weight can help get longer and better sleep. Moreover, getting rid of excess fat can reduce sleep-related issues like insomnia, snoring, and sleep apnea. Improves mood: Weight loss exercise not only helps your body it also helps in improving mental fitness too. The brain releases chemicals called endorphins when you work out which gives you a high and a positive feeling. Alleviates pain: Due to excess body weight, the joints take a beating apart from having daily wear and tear. That results in joint pains and aches. When you reduce weight there is less load on the joints and skeletal frame which in turn reduces joint pain. Reduces stress: If you are stressed about your weight all the time, losing a few pounds not only reduces one thing in your stress list but also boosts your self-confidence. Fewer sniffles: A healthy lifestyle that includes a good diet and exercise can boost immunity. Instead of taking supplements to boost immunity, a good weight loss exercise can go a long way in reducing the number of cold and fever attacks. Clearer skin: Slimming down has a bonus advantage and that is it gives glowing skin. When you do an intense workout, the sweat opens the pores and detoxifies the skin making it clearer. It also helps to prevent acne and pores from getting clogged.
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