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Healthy eating habits, when paired with daily exercise, play a primary role in weight loss and management.
Generally, the key to weight loss is creating a calorie deficit. This means that you should consume lesser calories than what you burn in a day.
Creating this gap involves both consuming a low-calorie diet and performing physical exercise.
The Importance of Exercise for Losing Weight
The National Weight Control Registry reports that 94% of people include exercise as part of their weight loss plan. (3)
Moreover, those who reported including more exercise in their program achieved more weight loss than those who exercised less.
According to the American College of Sports Medicine and the American Diabetes Association, if you are relying on exercise alone, up to 60 minutes of exercise per day would be required for weight loss. (4)
Therefore, the key is to combine proper nutrition with a comprehensive exercise program.
Best Exercises for Weight Loss
When we work with our clients who are trying to lose weight, we include aerobic and resistance training.
Why Is Resistance Training Essential for Weight Loss?
As you age, maintaining your muscle mass becomes more difficult. Still, it is one of the most important things you can do to prevent sarcopenia (muscle loss) and osteopenia (bone loss). (7)
Resistance training is the best way to keep and build lean muscle. Additionally, muscle tissue burns more calories at rest than body fat. Therefore, by having more lean muscle mass, you’ll burn more calories at rest each day.
Stay Committed to Your Exercise Routine
The following tips may help motivate you to exercise daily.
1. Rise and shine
It is common for people to delay or contemplate exercising as the day goes by. Therefore, it is best to exercise early in the morning before you get a chance to convince yourself otherwise.
Wake up, freshen up, and put on your workout clothes without any distractions. Once you are dressed for the activity, you will end up spending at least a few minutes on it.
Moreover, in case your planned activity is hindered, do not get disheartened, and have an alternative ready. For example, if you cannot go for your run because of a thunderstorm, stay in, and practice yoga.
2. Schedule a meeting with yourself
It is vital to treat your workouts as an important and official business. Make it a part of your daily routine, set the activity in your calendar, and block a particular time for exercising every day, even if it is for half an hour only.
You can start by planning your exercise just the day before. Later, when you understand what you are doing, you can even plan your workouts for the whole week at a go.
By creating a schedule, you train your mind to follow a plan even when you don’t feel like it.
3. Find a workout friend
You are more likely to show up for physical activity when you are accountable to another person.
This helps beat your laziness or even makes you incorporate exercise in a busy schedule, as you would not want to disappoint a person who’s counting on you.
It is vital that you plan such exercises ahead. This could include meeting for a walk, run, or class. You can also take the help of social media if you cannot meet in person.
4. Choose a workout that you enjoy
Choosing an exercise that you enjoy doing is more likely to get you out of bed and perform some physical activity. This helps you stay motivated as you feel comfortable and confident in what you are doing.
You can try multiple classes, such as Pilates and yoga, to find something suitable for you. Alternatively, you can browse through videos of different exercise forms and perform them at your home to find the most enjoyable one for you.
5. Turn up the music to match your mood
It is common for people to get pumped up when they listen to some good tracks. You can also match your exercise and playlist to your mood.
For example, when you feel angry, you can try rock or rap music and pair it with a punching bag, treadmill, or some ball slams. This will not only get your heart rate up but will also help release your anger.
Similarly, when you feel lethargic, you can put on your favorite dance numbers to lift your mood, pairing it with aerobic exercises, or even dancing.
The Secret to Losing Weight Is Consistency
The most important thing to remember when you’re trying to lose weight is to be consistent. It is a gradual process, and it may take some time for you to see visible results, but you must not give up.
Ditching your exercise and diet midway will ruin all the efforts you have already made and get you nowhere.
You will have the greatest success if you can find a nutrition and workout plan that is enjoyable and works with your lifestyle.
And remember, one indulgent meal is not going to wreck your weight loss – focus on sticking with your plan 90% of the time.
ALSO READ: Simple Weight-Loss Tips That Really Work
Most people tend to focus on weight loss to look better, but losing and maintaining a healthy weight actually play key roles in improving their quality of life.
When accompanied by daily exercise, a healthy weight loss diet helps increase your energy and supports bone, muscle, and heart strength, thus supporting your general health.