
Weight loss
Many people seek to lose weight through diet programs and other methods;
however, weight loss depends mainly on following a healthy diet in which the
person controls the calories he gains, in addition to exercising, and changes
must be made in the way Daily life and habits in order to lose weight in the
long term and maintain a healthy weight, and these changes are made through
some strategies, foremost of which is preparing for weight loss.
Since losing weight takes a long time and commitment, and making
constant changes in food and activity, a list should be made of the things that
motivate a person to lose weight, and then realistic goals should be set; Like
losing a certain weight at a specific time, and it is better that the goal
seems to lose 0.5-1 kg per week, and it is worth noting that a healthy diet in
which calories are reduced does not mean giving up food or drink, but rather
reducing calories despite eating food and drinks all of which.
Top 8 best exercises to lose weight
Weight loss is one of the things that spreads widely among people, as -
for example - half of American adults try to lose weight every year, and
despite the fact that weight loss is based on a healthy diet, exercise is one
of the most common methods, which resort to people to lose weight; As they
contribute to burning calories, the benefits of these exercises are not limited
to weight loss only, but also have many benefits; Improve mood, strengthen
bones, and reduce the risk of chronic diseases. Here are 8 excellent exercises
to lose weight:
walking exercise
Which is one of the best exercises to lose weight; Because walking is a
comfortable and easy way, especially for beginners, and walking does not lead
to exhaustion or fatigue; Since it does not put pressure on the joints, in
addition to that, walking does not require the purchase of any equipment.
According to Harvard Medical School, a person weighing 70 kilograms burns 167
calories for every 30 minutes of walking at a moderate pace; That is 6.4 km per
hour, and the Medical Journal of Healthline indicated that a study was
conducted on 20 obese women for a period of 12 weeks, and it was found that
walking for 50-70 minutes three times a week reduces the amount of body fat and
waist fat by 2.8 cm The walking exercise is commensurate with the daily
routine; It is practiced during lunch break or walking up the stairs or walking
while hiking, and in the beginning should walk for 30 minutes three or four
times a week, and the person increases the pace and duration of walking as his
fitness increases.
Jogging or running exercise
Some people think that running is similar to running, and this is wrong.
As the speed of running appears to be between 6.4-9.7 km per hour, while
running appears to be at a speed of more than 9.7 km per hour, and Harvard
University indicates that a person who weighs - for example - 70 kilograms
loses 298 calories for every 30 minutes of running at a speed of 5 Or 8 km per
hour, and loses 372 calories for every half hour of running at 9.7 km per hour,
and Healthline magazine indicated that studies confirm that running and jogging
help burn harmful fats, specifically belly fat, and the danger of this type of
fat is that it is Covers the internal organs, and increases the likelihood of
infection with some diseases; such as heart disease, and diabetes. A person
who is trying to lose weight starts jogging or jogging for 20-30 minutes three
or four times a week. If jogging or running affects the joints, the person
exercises them on soft surfaces; Such as grass, or using treadmills, which
relax the joints and do not put pressure on them.
Cycling
It is a common exercise that improves body fitness and a person's
health; It increases the sensitivity of cells to insulin, and reduces the risk
of some diseases; such as heart disease and cancer, in addition to helping to
lose weight, cycling is not considered a difficult exercise; It is exercised
outdoors or sports clubs and fitness centers on stationary bikes, and Harvard
University indicates that cycling for a person weighing 70 kilograms for 30
minutes at a moderate pace burns 260 calories, or 298 calories if he cycles at
a speed ranging between 19 -22.4 km per hour.
Weight lifting exercises
It is one of the common exercises for people trying to lose weight.
According to Harvard Magazine, a person weighing 70 kilograms burns 112
calories if he exercises weights for 30 minutes, and weight lifting exercises
help in enhancing strength and muscle growth; This raises the metabolic rate
during rest times, thus reducing calories, and the results of a study,
according to what was published by Healthline magazine, showed that exercising
for 11 minutes and three times a week for 6 months increased the metabolic rate
by 7.4%, and this increase was accompanied by an increase in the rate of
exercise. Metabolism reduced 125 calories, and the magazine also reported that
doing weight training for 24 weeks increased metabolism by 9% in men, and this
is accompanied by burning an additional 140 calories per day, while among
women, the metabolic rate increased4% with an additional 50 calories burned per
day, and in addition, the human body continues to burn calories after
completing weight training as well compared to aerobic exercises.
Interval exercises or interval exercises (HIIT)
It is a group of high-intensity exercises, separated by periods of rest,
and these exercises last from 10-30 minutes, and the Healthline Medical Journal
reported that a study was conducted on men practicing period exercises, and it
was found that they burned between 25-30% of calories compared to other
exercises; such as weight training, cycling, running, or jogging on the
treadmill; That is, these exercises are characterized by making the body lose a
high amount of calories in a short period, and the results of studies indicated
that period exercises are highly effective in burning belly fat, according to
Healthline magazine, and it is easy to introduce these exercises into the daily
routine, and all that The person must choose the appropriate exercise; Such as
running, jumping, or cycling and choosing rest times, for example, using a
bicycle pedal as quickly as possible for 30 seconds, followed by 1-2 minutes
slower, and repeating these exercises for no more than 30 minutes.
swimming
Harvard University states that a person weighing 70 kilograms burns 233
calories when swimming for half an hour, and it is worth noting that the way
swimming affects the number of calories burned by the body, for example, a
person who weighs 70 kilograms, who exercises Swimming for 30 minutes on the
back is 298 calories, 372 calories when swimming on the chest, and 409 calories
when swimming in the butterfly style. A study conducted on 24 women, according
to the Healthline Medical Journal, stated that swimming for 60 minutes, three
times a week, significantly reduces body fat, improves flexibility, and reduces
the risk of some diseases; Such as heart disease, high total cholesterol, and
triglycerides, and what distinguishes swimming is also that it does not affect
the joints, and this makes it a good option for people with joint pain and
those who want to lose weight.
yoga
Although yoga is popular for relieving stress, it also helps in weight
loss. It leads to burning a good amount of calories, and this is what Harvard
University has confirmed that practicing yoga for a person weighing 70
kilograms for half an hour burns 149 calories, as Healthline magazine reported
the results of a study conducted on 60 obese women who practiced yoga for 90
minutes per week that the amount of fat in the waist circumference decreased by
3.8 cm, and in addition to reducing weight, yoga helps in learning mindfulness,
which helps not to eat any unhealthy foods, control overeating, and better
understand the signals of hunger in the body, and yoga exercises are practiced
in Anywhere, whether in the gym or at home.
Pilates exercises
Which is one of the effective exercises in weight loss, especially for
beginners, and the American Council on Exercise notes that a person who weighs
64 kilograms burns 108 calories when practicing Pilates exercises for 30
minutes, and this amount is for beginners, while practitioners of this sport
burn 168 calories, It is worth noting that Pilates exercises may not burn the
same amount of calories or less compared to aerobic exercises - such as running
-, but it is a source of pleasure for people, and a study conducted on 37 women
found that they practiced Pilates exercises for 8 weeks and three times a week,
and it was found that these exercises significantly reduced waist
circumference, stomach circumference, and hip circumference compared to a group
of women who did not exercise. The benefits of Pilates exercises
are not limited to weight loss, but also contribute to reducing lower back
pain. Improving strength, balance, flexibility, and endurance in general. For a
better result and greater weight loss, follow a healthy diet, in addition to
doing Pilates or other forms of exercise; As a weight exercise.
Is diet better than exercise to lose weight?
People who are trying to lose weight resort to many methods that may
seem effective or ineffective, and the question remains: which is better if a
person wants to lose weight, exercise, or diet? In fact, exercise will not help
a person lose weight unless their diet appears healthy; That is, its reduction
depends on exercise and a healthy diet.
Dr. Elizabeth states that dieters reduce the intake of some types of
food, especially fiber, meat, vitamins, and minerals, and focus on vegetables and
fruits, and this is wrong; As these foods are very important for human health,
even if they are on a diet, and a person is not forced not to eat them when
they are on a diet with the aim of losing weight, While the Mayo Clinic notes
that cutting calories contributes more to weight loss than exercise; Because
weight loss depends on reducing calories to less than those burned by the body,
however, reducing calories when following a diet, in addition to exercising,
helps a person lose weight more, and if a person loses weight after undergoing
a diet based on Control the amount of calories by eating between 400-800
calories per day; The weight lost by a person on this diet will be gained after
six months of stopping this diet. The Mayo Clinic magazine states that exercise
helps maintain a healthy weight, and the person's weight loss from diet; The
results of studies - according to the magazine - indicate that people who lost
weight and maintained ideal weights were exercising.
Unexplained weight loss
Unexplained weight loss occurs when a person notices a decrease in his
weight knowing that he does not exercise, does not follow a diet, or changes in
lifestyle, and doctors classify unexplained weight loss when a person loses 5%
of his body weight within a period ranging from 6 -12 months, and unexplained
weight loss is a symptom of a disease, and it affects all people of all ages,
but it is more common in people aged 65 years and over, and occurs as a result
of many reasons, including the following:
overactive or underactive thyroid gland; It is the gland that controls metabolism, body temperature regulation,
and heart rate.
Cancer: It occurs when the
life cycle of cells is affected by a defect that leads to the presence and
accumulation of abnormal cells, and what distinguishes these cells is that they
have the ability to move to other parts of the body, and it is worth noting
that the incidence of cancer increases with age, and lifestyle habits increase
the incidence. with cancer; Such as smoking, obesity, and alcohol consumption.
Diabetes: A person gets glucose
when he eats food, which is the main source of energy for cells, and for
glucose to enter cells, the hormone insulin must be present, and the body does
not manufacture sufficient amounts of insulin, and this leads to the
accumulation of glucose in the bloodstream, and infection Diabetes with one of
its types, either type I or II or gestational diabetes, and diabetes leads to
many complications if it is not controlled; such as diabetic foot and
retinopathy.
other reasons:
- Heart attack.
- Parkinson's disease.
- Dental problems.
- Ulcerative colitis.
- Depression or anxiety;
- Peptic ulcers.
- Addison's disease.
- Aids.
- Eating disorders;
- Mental illness;
- Crohn's disease.
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