Exercise and weight loss go hand in hand. Although it is possible to lose weight without being physically active, in most cases people need to increase how many calories they burn to drop any significant amount of weight. But only certain types of exercise can yield effective weight-loss results, and you made need to address other factors to get the most beneficial effects of exercise. Consult your doctor before beginning any new exercise regimen.
Exercise Types
There are two basic types of exercise that can occur during physical activity: anaerobic and aerobic. Anaerobic exercise tends to be short-term and high-intensity, serving as an efficient means of building muscle. But when you are trying to lose weight, aerobic exercise is far and away the most efficient. Aerobic work elevates both your heart and breathing rate and forces the body to burn its energy stores, the MedlinePlus online medical encyclopedia explains. These stores are the triglycerides that comprise your stored body fat. Aerobic exercise can also be carried on for a long period of time, allowing you to burn several hundred calories an hour.
Schedule
You should try to exercise most days of the week for periods of at least 20 to 30 minutes. The exercises should be ones that create an aerobic effect on the body, providing the work needed to burn calories in large amounts. Although exercising for long periods of time may prove difficult at first, you will build your endurance over time, allowing you to exercise longer.
Mental Strategy
One of the hardest parts of exercising to lose weight is setting up a plan and sticking to it. Many people find an exercise schedule difficult to maintain over the course of weeks and months. This can be even harder if you are having trouble meeting your weight-loss goals. The most important part of maintaining a positive outlook on your workout schedule is to establish a manageable goal of losing no more than 1 or 2 pounds each week, the Mayo Clinic advises. You should also make sure you have a support system, with people to hold you accountable while also staying upbeat and providing encouragement.
Other Factors
No matter how much exercise you get, it may not be enough to produce meaningful weight loss if other aspects of your lifestyle aren't conducive to losing weight. The most important lifestyle change outside of exercising is maintaining a healthy, reduced-calorie diet. Exercise only leads to weight loss when you are burning more calories in a day than you are bringing in through your diet. You should also drink plenty of water to help your body flush out the byproducts of fat breakdown.
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