To shed unwanted pounds and keep them off, it's important to add exercise to your daily routine. Following a well-balanced diet is only part of the equation for weight loss or maintenance; working out is the other part. Combine the two, and your chances of reaching your weight loss goals are much higher.
Benefits
If you have a large amount of weight to lose, you may think you will not see benefits until you shed a significant number of pounds. However, according to the Centers for Disease Control and Prevention, a modest weight loss of 5 to 10 percent of your starting weight has important health benefits, such as reduced cholesterol and improvements in blood pressure and blood sugar. Other benefits of exercising regularly include reduced risk of depression and developing colon cancer, along with building healthy bones, joints and muscles.
Time Frame
Aim for a gradual and steady weight loss of 1 to 2 lbs. per week. You can achieve this by cutting out or burning 500 to 1,000 calories per day; a combination of reduced calories and exercise is best. You won't feel deprived and you will enjoy increased energy. The President's Council on Fitness, Sports and Nutrition suggests a minimum of 150 minutes per week of moderate-intensity exercise. You can break this down into four to five days of working out, either at home or in a gym.
Types
To lose weight through working out, you must burn more calories than you consume. Cardio exercises come in many forms, including walking, running, jogging, swimming, kickboxing, aerobics, jumping rope and rowing. Finding an activity you enjoy helps keep you motivated to continue working out. It may also help if you work out with a partner, either at the gym or at home. In addition to cardio, add strength-training to your routine. Use free weights, barbells, resistance bands, medicine balls or kettlebells. Some resistance exercises need no equipment, such as push-ups and crunches, but are just as beneficial.
Misconceptions
Some women mistakenly believe that working out with weights will cause them to bulk up and appear too muscular. They avoid weight-training and miss out on the benefits it offers. Women's Health reports that women who strength train two or more times per week can reduce their overall body fat by three percentage points over a period of two months, without reducing any calories. This is due to the increased calorie burn the body sustains after weight training. Instead of bulking up, lifting weights can help women shed pounds.
Warning
Weight loss that is too rapid can have a negative impact on your health. If your daily caloric intake is too low, your metabolism will slow and burn fewer calories instead of more. Instead of losing weight, your weight loss will hit a plateau or you will even gain weight. Avoid jumping into a workout program if you have been sedentary or have health issues such as obesity or arthritis. It is best to consult with your physician in these cases so that your exercise routine is safe.
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