If you are tired of repeatedly trying and failing to lose weight, you may just need some good advice. Knowing how to incorporate the most effective forms of exercise in a weight loss plan can mean the difference between keeping the weight off over the long term, or staying on the yo-yo of losing weight, only to gain it back again.
Too many people focus solely on their diet when they are trying to lose weight. While improving your eating habits by eating healthier foods – whether in that means lowering carb intake or increasing vegetable intake – is an important and necessary part of an effective weight loss program, you cannot neglect exercise. If you do not find ways to incorporate regular exercise into your routine, you will have a very hard time achieving your weight loss goals.
When you boil it down to the basics, weight loss is basically a matter of shifting the balance between how many calories you consume and how many you burn throughout the day. Most people who are overweight or obese eat many more calories than they burn, and these excess calories are stored by their bodies as fat. If you want to lose weight, you need to not only eat fewer calories, but also start to burn more during the day.
However, exercise does not only make it easier to lose weight. It has many other health benefits as well. When you boost your level of regular physical activity, you also boost your metabolism. This means that even when you are not exercising, your body will be burning more calories. People who exercise more frequently also have lower insulin levels, making it less likely that they will suffer from diabetes.
It also does the following as pointed out on the Medicine Plus website:
- Lowers your blood sugar level without medicine
- Burns extra calories and fat to help manage your weight
- Improves blood flow and blood pressure
- Increases your energy level
- Improves your ability to handle stress
Regular exercise is also associated with a lower risk for many other health problems, such as heart disease, stroke, and even some forms of cancer. People who exercise on a regular basis tend to have lower levels of “bad” cholesterol and higher levels of “good” cholesterol.
Even if you are only slightly overweight, exercising on a regular basis can make you healthier than before. If you suffer from high blood pressure, regular exercise can help lower your blood pressure to a healthy level. By exercising, you can strengthen your heart and improve your circulation.
However, many people think that exercise, in order to help you lose weight, has to be difficult and rigorous. In fact, almost any form of exercise can be helpful when you are trying to lose weight. If you are unused to regular exercise, it is not a good idea to overexert yourself at first. Doing so can put you at increased risk of injury, which could make you unable to exercise at all for some time.
For example, something as simple as walking can be a great way to become more active. Just taking a walk around the block after dinner or in the morning can help you start to lose weight. One of the reasons Jonny Bowden suggests walking in the New You in 22 program is because it really is idea – especially for those just starting a regular exercise program. As the pounds come off and your stamina improves, you can begin to walk longer distances on a more frequent basis.
Other good forms of exercise to help lose weight are biking, jogging, and swimming. Swimming can be a particularly good form of exercise if you have joint pain, since it is very low-impact. The water supports your body when you are swimming, which takes much of the load off of your knees and hips.
Before starting an exercise program, be sure to talk to a doctor. Any weight loss program should be conducted under the supervision of an experienced physician. This way, you can make sure that you are trying to lose weight in the healthiest manner possible.