When you’re trying to lose weight, dieting is not enough. Although you can lose weight by simply eating less, you need exercise for physical fitness and overall optimum health. You need to learn how to exercise for weight loss. Exercise is an essential part of all effective weight loss programs. The amount of exercise you need depends on the amount of calories you wish to burn and the amount of calories you take in through your daily diet.
For example, 2 pounds of body fat is equivalent to about 7,000 calories so you’ll need to burn 7,000 calories more than your weekly food intake in order to lose 2 pounds. This can be accomplished by eating 1,000 calories less per day or burning 1,000 calories daily using exercise for weight loss; either way you will lose about 2 pounds a week.
When you are losing weight, it is best to do so at a slow and steady pace. Losing too much weight in a short period of time could be harmful to your health. Setting your weight loss goal at 1 to 2 pounds a week is a healthy option.
What is the Best Exercise for Weight Loss
All types of exercise can be beneficial in supporting your weight loss efforts. For most people, the best exercise for weight loss is the one that they enjoy doing because it is easier to do something that you like. In other words, although running burns more calories than walking, walking is a better exercise for people who hate to run. They will walk daily and burn more calories over time than they would if they forced themselves to run on occasion. Choose an exercise that you enjoy and make it a daily habit. That will become your best exercise for weight loss.
How Many Calories Does Exercise Burn?
The amount of calories that exercise burns depends on the type of exercise and the duration. Most exercise routines last between 30 and 60 minutes. Exercise for weight loss rated as burning the most calories includes jumping rope, running, tae won do, stair treadmill, tennis, and basketball. If your level of physical fitness impedes your ability to participate in these options, less intense, but effective exercise for weight loss includes water aerobics, swimming, walking, yoga, and tai chi. You can also burn calories to support weight loss by doing house work, such as sweeping and vacuuming, and doing yard work.
How to Start Exercise for Weight loss
Before beginning any new exercise program, it is important to consult with a healthcare provider, especially if you have an existing health problem, have chronic pain, or suffer from obesity. Your healthcare provider might recommend a physical exam and make suggestions regarding the type of exercise you should participate in based on your level of health.
Once you begin to exercise for weight loss, make sure you take things slow. You can build up speed and endurance as you make progress. If you have been inactive for an extended period of time, start your exercise program with 30 minutes of daily walking. After the first week, increase the time to 60 minutes and walk at a faster pace. Incorporate additional activity into your exercise regimen as your energy and fitness levels improve.
Exercise for Weight Loss Considerations
Sometimes exercise has the effect of stimulating appetite. Overcome this obstacle by increasing your daily intake of water. Drink water before, during, and after exercising. Likewise, remember to increase your intake of healthy foods; fruits, vegetables, and whole grains, while decreasing your intake of junk foods. For effective weight loss, make sure you slowly decrease your daily calorie intake as you increase the amount of calories you burn.