Introduction

Exercise is the most efficient and safe way of losing weight. Not only does it help you reach your ideal weight and stay that way, but it also has many incredible health benefits. That is why all doctors recommend regular exercise to get in shape and boost your health.

In this context, it is prudent to learn exactly how often you should exercise. Too much of a good thing can also be harmful. Excessive exercise can take a toll on your bones and may even stress out your heart. Similarly, too little exercise will not help you attain your desired weight. So, let us dive right in and find out more. 

The benefits of exercising regularly

Exercising regularly comes with several benefits. Some of them include the following:

• Helps maintain a healthy body weight
• May improve mood and mental health
• It may help boost energy
• May improve the quality of sleep
• Good for muscles, bones and joints
• May reduce the risk of many chronic diseases

How frequently should you exercise per week to lose weight?

Bodyweight reduction is more complicated than it may seem. This is why some people still cannot achieve their desired weight by exercising intensively, while some others stay slim despite not working out at all. The frequency of exercising per week to lose weight is highly variable. Each individual has unique needs according to the factors. The various factors involved are:

• Bodyweight in the beginning– People with a higher body weight tend to lose weight faster than the slimmer ones.

• Age– Younger people have a faster rate of losing weight.

• Gender– Women tend to lose weight at a slower rate than men.

• Diet– When an individual consumes fewer calories than the calories he loses by working out, weight loss is more significant and the results can be seen faster.
• Heredity– Some individuals tend to be chubby despite working out a lot. They should focus more on staying healthy than becoming slim because it may be difficult when genetics come into play.

• Adequate sleep– A good 8 hours of sleep can be very beneficial when it comes to losing weight. Individuals who sleep less may have a hard time losing weight because it may cause hormone imbalances.

• Illnesses– Persons with pre-existing illnesses should consult a medical professional or a trained instructor to assess their situation in detail before starting their journey of losing weight.

It is important to keep up your exercise routine regular and stick to the frequency of weekly exercise recommended to you based on your health.

The guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight.

Dr. M.G. Kartheeka, MBBS, MD

Exercises to aid weight loss

Although working out makes you active and agile, not all exercises help in losing weight. Different exercises have different target areas- some help in gaining muscle mass, some help in losing weight and some improve agility. 

Some easy exercises which may help in losing weight are the following:

• Brisk walking- Brisk walking is perhaps the simplest exercise which can aid in weight loss. Going on a brisk walk on a breezy summer evening can be a lovely experience indeed, all while burning calories. Brisk walking is a great way of staying active and a perfect excuse to take a break from work.

• Cycling- Taking the cycle to the local market instead of the car not only helps you get some exercise but also helps reduce the expense of buying fuel, which would soon be more valuable than gold.

• Yoga– Performing yoga is a holistic way of increasing metabolic rate and shedding the extra pounds. Yoga is suitable for all and has different levels of intensity which an individual can opt for, according to their requirements.

• Running- A little more intense than brisk walking, running may help tone and condition your muscles and keep you agile. It is a great way of maintaining a healthy body weight.

• Sit-ups- When an individual performs sit-ups, it engages the whole body and helps in losing weight. This intensive exercise does not require equipment and can be done anywhere. 

• Skipping- Want a fun way of losing weight? Skipping can be just what you require. Skipping may not only help you reduce your body weight but also improve balance and hand-eye coordination. 

Other tips to lose weight

Exercising is effective if you are looking to lose weight. However, investing in a good exercise regime is often not enough to lose weight to your desired extent. Some additional lifestyle changes should be incorporated to make exercising more effective. Some tips to make exercising more efficient are the following:

• Adequate hydration- Getting proper hydration may help boost the metabolic rate and enhance the overall functions of the body. It is also helpful for curbing unhealthy snacking.

• Cutting back on junk food- Fast food Fastracks our way to unhealthiness and should be therefore avoided. 

• Avoiding oily and spicy food- Oily and spicy food is hard to digest for the body and may add to the reserve of stored fat in the body.

• Cutting back on added sugar- Packaged snacks, as well as beverages, contain a lot of sugar. So, cutting back on those would reduce your calorie intake by many folds.

• Do not skip breakfast– Skipping breakfast may lead to unhealthy snacking and binge eating throughout the rest of the day.

Some exercises like brisk walking and yoga can be performed daily while other intense trainings require an expert’s opinion on frequency. Keep yourself motivated and choose the exercise that suits you to maintain a fit and healthy body.

Also Read: Do Saunas Help You Lose Weight? A Detailed Look Into The Science Behind It

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