Losing Weight With Exercise And Diet

When trying to lose weight, exercise is something very important for a simple reason that it helps you burn a lot of calories. In order to be effective, it has to be performed no less than three times per week.

Finding fun ways to lose weight is easier than you may think. All you need to do is find activities that you enjoy and commit yourself to do them regularly.

The following four activities are simple to do and will easily fit into your daily routine.

Diet And Cycling To Lose Weight


If you enjoyed riding a bike when you were young, it may be time to start cycling again. This great form of exercise will burn calories fast and tone your entire body. Cycling is also a convenient way to travel short distances and can be easily fit into your daily schedule. Try using your bike for grocery shopping, going to the bank, or any other task that is close to home.


Jogging is one of the easiest ways to burn calories and get your heart pumping. If you are fit, you can expect to lose a hundred calories for every mile that you jog. Those who are overweight can expect to lose even more. Whether you decide to jog after dinner or up a flight of stairs instead of taking the elevator, it will help you shed those extra pounds.


Walking is a great activity for weight loss because almost anyone can do it, regardless of age or fitness level. As a low impact activity, it is also beneficial if you’re suffering from an injury that keeps you from doing strenuous exercise. It doesn’t bum as many calories as running or biking, but it’s a great way to get active.


Dancing is a great way to achieve your weight loss goals. It can torch calories, tone major muscle groups, and give you more energy and endurance throughout the day. Depending on the style you choose, dancing can burn as many calories as strenuous exercises like biking, running, or swimming. Attending dance classes with your friends can be a great way to make exercise more enjoyable.

Weight loss doesn’t need to be a boring and monotonous task. All it takes is putting time aside every day to get your body moving and your heart pumping. Exercises like biking or running do not take a lot of time and will leave you feeling great about the changes you see in your body. By doing activities that you enjoy, you are more likely to stick with your fitness goals over the long term.

Why Does Exercise Help to Lose Weight

Exercise To Lose WeightUsually, those of us who hate to exercise ask the question, “Why does exercise help to lose weight?” because of course we don’t want to do it and are always told how we must in order to lose weight. If you are like me and are told that something is good for you, the natural next thing to pop into your mind is WHY? Why is it good for me and why do I have to do it?

We can lose weight by losing body fat, by losing water or by losing muscle. Most dieters will see an immediate 2 to 3-pound weight loss because of losing water. They become excited at this early success from whatever diet or weight loss program they just started and then become disappointed when they do not continue to see rapid weight loss despite working the diet or program.

The best way and healthier way to lose weight is to lose body fat, not muscle. If you hate to change your eating habits and flatly refuse to if you increase your exercise level and maintain the same diet including the amount of food you consume you will lose weight. That is because you are burning more calories with the increased level of exercise you are doing. Whenever you burn more calories than you consume, the natural result is a loss of weight.

Not every body has the same energy or caloric needs because not all of our bodies are the same proportion (shape, height or weight), age, or type (male/female). This body difference along with our different activity levels equates to different daily caloric needs. This is why in a situation where everyone is eating the same meals like in a school cafeteria, or camp situation one person consuming the exact same amount and type of foods will gain weight, another will lose weight and another will stay the same. The reason for the difference can be found in all of the other factors previously mentioned – body proportion, sex, age, and activity level. If age and sex are the same as well as type and amount of food but one person is sedentary (non-active) and the other is active physically the person who is sedentary will gain body fat.

Swimming To Lose WeightYou can easily increase your physical level of activity each day simply by making a few changes in how you go about your day such as taking the stairs instead of using the elevator, walking the dog instead of watching TV, walk around while being in a waiting room instead of sitting in a chair while waiting. Take any opportunity to move instead of staying still that you can possibly find in your daily routine.

Our bodies were designed for daily activity. When we recognize that design and take advantage of what our bodies can do we allow our bodies to maintain health the way they are designed to do.

Individuals who strive to diet and lose weight without adding exercise to the mix over time will begin to gain the weight back. The weight loss these individuals are experiencing is due to water and muscle loss as stated at the beginning of the article. There is only so much water and muscle to lose before your body becomes unhealthy. If you plan on losing weight the healthy way – diet and exercise are necessary and are inter-related.

The phrase “To lose weight you need to eat less and exercise more” has become a cliche. All dieters know that eating less food is one of the best practices when trying to lose body fat, but becoming more active seems to be the major hurdle that causes almost all weight loss plans to fail again and again.

But what if the opposite was true? What if I was to tell you that exercising may actually be causing you to lose less wight?

Morning Exercises For Weight LossGenerally, most people tend to exercise very early in the morning and on an empty stomach. This is probably because they have heard or read somewhere that this is the best time to exercise or the only time of day where you can squeeze in a workout.

Whatever the reason may be, if you exercise on an empty stomach and really early, it can actually wreak havoc on your stomach. While exercise does burn calories, it also makes you feel hungrier afterward. Along with the “high” that the body feels after a prolonged amount of exercise, this can often lead to overeating.

Although you may not end up eating 4 pieces of toast along with 6 eggs and 2 large glasses of orange juice after each workout, your calculation of the number of calories burnt during the workout is often much higher than the actual amount.

Add this to the fact that many people also underestimate the number of calories they eat at meals, combine for slower weight loss.

Losing weight too quickly is something that you should not aim to accomplish. A slower approach to weight loss is one that will most likely see permanent results and the plan can be maintained for a longer period of time because it is tolerable and not too strict.

One key to successful weight loss is to never perform a workout just before the main meal. Try to do it just before some other activity or before you need to go out.

Great Healthy Food Choices For Losing Weight

For instance, if you just finished a 30-minute workout on your treadmill, you should go and shower, and then maybe go out for a walk to the park, or maybe you could go to your local coffee shop and enjoy a sugar-free, low-fat latte.

Something to keep in mind is fiber. Fiber will help to fill your stomach without adding too many calories. So what you could do is eat a high fiber snack just before a workout. Slim-Fast makes great bars of this type as well as All-Bran.

One of the biggest downfalls of weight loss are sports waters and protein shakes. These usually contain very large amounts of sugar. All the calories you had just burned off get added straight back to your body with these sugary drinks. Be sure to check the labels and choose low-calorie versions.

So remember that exercise can cause you to have a larger appetite and take precautions to watch your snacking after workouts and learn to snack wisely.

Considering the variety of workouts and meal plans on the market today, it is really bewildering to know which ones to use during your search to lose weight. What would you eat to reduce weight? What amount of working out does one really require to burn calories? These are all questions that go through the mind when you are venturing into losing those undesirable lbs.

Well, you can lose the weight that you want and make your body stronger at the same time. With the information in this article, you will pick up some tips on how to eat correctly as well as exercise effectively to burn off that excess weight.

A major component of losing weight is your diet. So let’s take a look at the diet portion of weight loss first before talking about any specific lose weight exercise. When you want to lose weight, it can be tempting to go on a fad “quick fix” diet that promises instant weight loss. The problem is most fad diets cut out major food groups that are necessary for a healthy functioning body. The moment you stop the fad diet, you get overwhelmed by hunger and deprivation that you start binging out on your favorite foods. Guess what? Weight Gain! The most important thing you can do is to make a change in your lifestyle. Start eating healthy proper meals and include exercise into your regular routine. When you implement changes that you can live with, you not only lose weight but keep it off too.

Replace your high-fat choices with healthier low-fat options. This can be easily done. For example instead of whole milk, use skim milk, and there are the high-fat processed cheeses that you use that have lower-fat versions in the store. Lean meat should be eaten opposed to the cuts that are higher in fat. More fresh vegetables and fruits need to be added to your diet along with some healthy fats as found in olive or canola oil. Complex carbohydrates like whole grains should replace simple carbohydrates like sugar, products made with white flour, and white potatoes.

Instead of eating 3 huge meals a day, go for smaller meals 5 – 6 times a day instead. Your body will love getting a steady supply of energy from your meals. Also, drinking 6-8 glasses of water a day will help tremendously in keeping your body hydrated and you away from carbonated sodas. When you include exercise, you will see your body slim down really fast. Which brings us to the part on exercise.

You need to plan at least two exercise routines that last for about 30 minutes to 60 minutes. Have one routine that is your aerobic exercises and have the other one for your workouts for weight-resistance or weight training. Alternate these every other day for variety. On average, you would be working out 3 – 4 days a week. Having a daily exercise routine also helps to burn calories and increases your metabolism.

Incorporating weight resistance or weight training exercise into your weight loss plan is important. This is because muscles will continue to burn calories even while you are resting. Muscles increase your metabolism which will help you to burn off that fat a lot faster. One thing is that muscles do weigh heavier than fats, so while your weight may stay the same or increase, more importantly, is you start to lose those excess pounds of fat while getting a stronger, leaner and fitter body. Staying to a healthy workout and diet program is important for you to lose weight and keep it off.

You will have a great new lifestyle by following the tips listed above. This lifestyle will let you shed the weight and keep it off from now on. Your body will thank you by being healthier and stronger than ever before. To adopt a new lifestyle today with your exercises and diet to successfully lose weight.

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