If there was a miracle cure or fail proofdiet to lose weight quickly, you'd already know about it! At the risk of disappointing you, losing weight is a matter of common sense. Find out why.
Whether you have 2, 5 or 10 kilos to lose, it's the same story. You need to start by balancing your diet based on your own profile (age, gender, lifestyle...), then combine the new diet with physical exercise. That's the best formula to get your figure back: by burning more calories during the day than you consume, you're pretty much guaranteed to lose fat. But for that to happen, you have to MOVE!
Did you know that your body doesn't draw on carb and fat reserves in the same way for every sport? The energy you exert depends on the type of sport and the level of intensity. Our body works with different fuels that behave differently 'according to the physical activity. For example, low intensity endurance sports over three minutes and more use up sugars combined with fat. This is the kind of activity that is interesting if you want to lose weight.
Don't forget that first and foremost it's moderate and prolonged exertion that burns fat, rather than short and intense exercises. With good oxygenation, the session may last for several hours. And the more you train, the more fat you will lose. To help you slim down, you need to work aerobically, i.e. between 60 and 70% of your maximum heart rate (MHR). You can calculate it as follows: 220 minus age of the individual (226 for women, whose hearts beat slightly faster than men's).
Which sport is best to lose weight?
There is no question that endurance sports are the best! There is nothing better than walking, running and cycling. As soon as the weather allows, make sure you get outside to work out and relax. If you're getting back into sports, try cardio training. The benefits for getting your waistline back are constantly being extolled. It is also a great way to work on your breath and keep your heart healthy. It is the basis of all training to improve physical condition, slim down and tone your body. Various devices are available: treadmill, exercise bike or elliptical machine, stepper, rowing machine. No more excuses for not going outside, you can train at the gym or carry on working out at home if you invest in this type of equipment. And remember, there isn't one type of activity that is better than the others, everything depends on your body type, your age and weight. Go for something that suits you and which you find enjoyable!
How to train to lose weight?
The watchword: regularity. That's the only thing that can guarantee results over time. Set yourself a training schedule to stick with your workouts. Ideally, you should work out at least 30 minutes a day or three 45 to 60 minute sessions a week. The important thing is to go for regular rather than rare and intensive physical activity. Start gradually, and don't push yourself too hard. Listen to your body and really pay attention to your breathing. Throughout your session, you should be able to speak or say four or five words, even if you're slightly out of breath. Don't forget to hydrate properly! In just a couple of month, you'll be able to lose some weight and get your waistline back.
Here are some leads to help you lose weight faster with physical exercise. Never go on a starvation diet, you run the risk of throwing your metabolism off balance. Instead, you should go for a healthy diet and physical activity.