how to lose weight with just exercise
Running is one of the first exercises that comes to anyone who wants to lose weight. For example; This is an effective method for a person who weighs 70 kg and burns about 298 calories if he runs for 30 minutes a day, but some people still do not reach this goal by running, perhaps because their knees and joints get tired very quickly. Be.
1- Rope exercise – 372 calories
Rope jumping is not only a popular game for children but also a joint exercise among many athletes. Ropes can be a great aerobic exercise because, in addition to helping with coordination and timing, anyone can do it in different ways.
2- Swimming – 409 calories
Swimming is also an excellent option for burning fat and preventing many diseases at the same time. It is an effective way to prevent diabetes, stroke, and other heart defects, and in addition, it helps to strengthen the muscles and does not put pressure on the knees or back, because in this exercise, 90% of body weight is carried by water. Becomes.
3- Rock climbing – 409 calories
Rock climbing is also an exciting and fun way to burn fat because it trains almost every muscle in the body and increases concentration and performance. It can be said that it is also effective for mental health.
4- Football – 612 calories per hour
Including aerobic exercise in which a lot of fat and calories are burned, and muscles are replaced with the help of fast and slow muscle fibers.
5- Mountaineering – 680 calories per hour
Mountaineering is a good sport that, in addition to burning fat, increases the body’s ability and strengthens the arms and wrists. This exercise is very suitable for people who are thinking of building big muscles.
6- Cycling -614 calories
Cycling, like running, burns a lot of fat if done too hard. Intermittent addition of speed can also be practical. Besides being a good exercise with many benefits for the heart and muscles, cycling is a comfortable and cost-effective exercise.
7- Gymnastics – 297 calories per hour
Gymnastics is an excellent sport for building muscle. For this exercise, you have to learn movements such as sitting, board, or horizontal, repeat them every day, and do not need any exercise equipment.
Doing exercises such as sitting and sitting, boards or bar fix, and repeating them every day puts a lot of pressure on building muscle.
8- Aerobics – 372 calories
Aerobics is one of the most attractive activities in the gym, which is usually moderate in intensity along with strengthening the mood. This exercise is beneficial not only in burning fat but also in improving cardiovascular health. Because step aerobics does not pressure the joints, it is a good exercise for osteoporosis and osteoporosis.
9- Elliptical exercise – 335 calories
An excellent way to exercise the whole body is to create coordination between the lower limbs (leg muscles, thighs, and quadriceps muscles) and the upper body (arms, back, and chest muscles). It is a good option for women who want to fit and fit after pregnancy as a low-intensity exercise.
10- Bodybuilding – 340 calories per hour
Bodybuilding is a sport you can do to lose weight and build strong muscles. Formal learning and weight loss, in the long run, affect your physical health and is valuable and necessary for everyone.
11- Handball – 446 calories
Exercise is better for burning fat than competitive games. Handball is also one thing that burns the most calories because the players are constantly active during the match.
12- Skiing – 408 calories per hour
Skiing is a good and fun sport that burns calories and increases the body’s energy. Exercise in places like snow forces your body to adapt to a low oxygen environment, and the body produces cells. The higher the number of red blood cells, the longer they have energy.
exercises to lose weight fast at home
13- Golf – 238 calories per hour
This exercise requires a lot of concentration and burning calories, and burning fat. It is a kind of meditation and reduces stress because you have to think about your goal and act accordingly in this exercise. This exercise is also helpful for people who have health problems.
Simple and scientific methods for weight loss
Add protein to your diet:
In weight loss, protein is a crucial nutrient. The body burns calories to digest protein so that a high-protein diet can increase the body’s metabolism by more than 80 to 100 calories a day. It can also saturate and reduce appetite. Some studies show that people consume more than 400 calories a day in high-protein diets.
Eat some food:
One of the best things you can do to stay healthy is to eat one meal at a time. This eliminates a lot of sugar, excess fat, and processed foods. Most whole foods naturally provide satiety and limit calorie intake. In addition, eating these foods provides the body with essential nutrients and helps the body function properly.
Avoid processed foods:
Processed foods are usually high in sugar, fat, and calories. In addition, processed foods are engineered to cause overeating.
Eat healthy foods and snacks:
Studies have shown that the foods you eat at home significantly impact your nutrition and weight. Reduce the risk of eating unhealthy foods for yourself or other family members by eating healthy foods. Many natural snacks are easy to prepare and carry.
Limit extra sugar:
We have repeatedly mentioned in various fitness and wet health areas that overeating sugar causes some diseases such as heart disease, type 2 diabetes, and cancer. Because sugar is present in many substances, it is tough to determine the amount of a product. Minimizing the consumption of excess sugars is a great way to improve your diet.
It is claimed that drinking water can help you lose weight. Drinking 0.5 liters of water may burn 24-30% of calories up to an hour after consumption. Drinking water before meals may also reduce calorie intake, especially for middle-aged and older people.
Water is good for weight loss when it replaces other beverages.
Drinking unsweetened coffee:
Fortunately, people know that coffee is a healthy drink rich in antioxidants and other beneficial compounds. Drinking coffee may help you lose weight by increasing energy levels and calories burned, boosting your metabolism by 3 to 11 percent, and reducing your risk of type 2 diabetes by 23 to 50 percent.
In addition, black coffee with a feeling of satiety that it creates is helpful for weight loss.
Limit your intake of refined carbohydrates:
Refined carbohydrates from which most of the beneficial nutrients and fiber are obtained. There is nothing left in the refining process, but carbohydrates are easily digested, increasing the risk of overeating and disease.
The primary sources of refined carbohydrates are white flour, white bread, white rice, soft drinks, sweets, pasta, breakfast cereals, and sugar.
Drinking green tea:
Green tea is a natural beverage rich in antioxidants. Drinking green tea has many benefits, including increasing fat burning and weight loss, and can increase energy consumption by up to 4%.
Eat more fruits and vegetables:
Fruits and vegetables are great for weight loss. In addition to being rich in water, nutrients, and fiber, their energy density is very low, so it allows you to eat more fruits and vegetables without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables are more successful in losing weight.