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6 best exercises to lose weight

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Presse Santé

Certain exercises, such as running and swimming, have certain benefits for people looking to lose weight. However, there is no one best type of exercise for weight loss. Different exercises are more effective for different people. In this article, we discuss six of the best exercises for weight loss and give some other tips as well.

List of the best exercises to lose weight

Regular exercise contributes to good health and is especially important if a person is trying to achieve or maintain a moderate weight. In general, weight loss occurs when people increase their physical activity and reduce the number of calories they consume. Together, these changes can create a calorie deficit. The amount of exercise needed to lose weight varies depending on individual weight loss goals, as well as the type and intensity of exercise. If you don’t change your diet and reduce your caloric intake, you will need to exercise more to lose weight. There is no single type of exercise that is best for losing weight. Some are generally more effective than others, but they vary between individuals.

the foot race

Running is a form of cardiovascular or cardio exercise. Running makes the heart and lungs work harder. This additional work causes the body to burn energy that it has stored in the body, for example, in fat cells. If the body burns more calories than it consumes, this can ultimately lead to weight loss. Weight loss is not immediate and requires regular exercise over several weeks or months. A 2015 study found running to be very effective for weight loss.

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Running is usually free, as most people can run in a park or on their neighborhood street, and other than sneakers, they don’t need any equipment. Another benefit is that most people can run without intense training. It’s also easy to modify the intensity or duration of the exercise to increase the benefits. For example, a person might start with a 10-minute run before moving on to longer durations or distances. You can also make your workout more intense by running faster or by incline.

walking

Walking has similar effects on the body as running, but it is a less strenuous form of exercise. Although its lower intensity causes the body to burn fewer calories per minute, it has several benefits. For example, walking is easier to maintain for long periods of time. Most people, including those with poor fitness, can walk, and walking is possible in many different environments. Due to its low intensity, some people can take long walks in the countryside or by the sea, walking in pleasant places increases pleasure and motivation to exercise. Since walking is low intensity, it can be a good starting point for many people who want to be more active, as they can easily incorporate it into their lives and set realistic goals. Walking can also improve sleep, memory, and the ability to think and learn.

the bike

Cycling is another effective form of cardiovascular exercise for weight loss. Bicycling is generally more strenuous than walking because it requires additional leg strength to move the pedals. On a stationary bike, it’s easy to change the resistance and increase the intensity of your workout. When biking outdoors, you can pedal faster or ride up a hill to increase the intensity. Buying a cheap bike keeps the costs of biking to a minimum. However, more expensive bikes are sometimes useful, especially for off-road biking. Some people use the bicycle as a means of transportation, which facilitates its integration into the daily routine. For example, biking 40 minutes to and from work is a great way to maintain regular exercise.

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resistance exercises

Resistance exercises include activities such as strength training. Most people benefit from incorporating cardio and resistance exercises into their routine. Resistance training can improve body composition by increasing the size and density of the muscles in the body. It can also increase your resting metabolic rate. The resting metabolic rate is the number of calories the body burns at rest. Genetics and age are factors that have a significant influence on resting metabolic rate, but increasing muscle mass can also make a small difference.

The swimming

Swimming is a great way to lose weight with a low risk of injury. Swimming is primarily a form of cardio, but the water also provides natural resistance. This resistance reduces the impact of swimming on the joints and decreases the risk of injury. Swimming is suitable for people of all ages, and it is an exercise that can be practiced in a playful or intense way. Research suggests that this is one of the best forms of exercise to burn calories. However, it is not suitable for everyone, as it requires being near a pool or body of water.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) has recently emerged as a training option alongside more traditional forms of exercise. This is a type of exercise that involves cycles of short bursts of high-intensity activity. There are usually short recovery periods between bouts. A 2019 study published in the British Journal of Sports Medicine found that HIIT was at least as effective as traditional forms of exercise for losing fat. Traditional forms of exercise can include running for 30 minutes. HIIT sessions are exhilarating. A common method is to alternate between 4 minutes of high intensity exercise and 3 minutes of recovery.

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Other weight loss tips

Most people will not be able to lose weight without changing their diet. In general, it is necessary for a person to burn more calories than they consume.
The ideal caloric intake depends on each person. Women should aim for an intake of 1,200 to 1,500 calories for safe weight loss. Men should consume between 1,500 and 1,800. It is important to maintain a healthy diet by reducing caloric intake.

Another tip is to choose exercises that are enjoyable, which varies from person to person. People may need to experiment to determine their preferences. Enjoying the exercise will help the person incorporate it into their weekly routine. It is also essential to be patient. Weight loss can take time, especially for some people. However, if one follows a regular exercise program and a healthy diet, one will eventually lose weight.

Factors that influence weight loss

Many factors besides exercise affect weight loss, including:

diet
the genetic
years
sex
the local area
home environment
culture
sleep
certain medications, such as antipsychotics.

Summary

There are no best exercises for weight loss, but some have benefits that may appeal to some people. For example, running and walking are usually free and easy to start. Physical exercise is an important part of weight loss. However, other factors, such as diet and sleep, also play a role.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 questions you should ask yourself for a 100% effective diet

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Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

The 9 benefits of oats

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Presse Santé

There are so many health benefits to enjoying a bowl of oatmeal every morning. Loaded with fiber, protein, and vitamins, rolled oats are a perfect way to start your day. Along with its nutritional content, oats also have amazing cosmetic benefits that you may not be aware of. Keep reading to know more!

Here are 10 reasons to add oatmeal to your routine:

  1. They are full of nutrients.

Rolled oats are a good source of fiber, vitamins, and minerals, including 27% RDA manganese, 7% RDA phosphorus and copper, 10% RDA zinc, 4% RDA iron, 5% RDA magnesium, and vitamin B1. .

  1. They help reduce cholesterol levels.

Oats are often touted as a health food, and for good reason. Not only are they a good source of fiber, but they can also help lower cholesterol levels. The soluble fiber in oats binds cholesterol in the intestine and prevents it from being absorbed into the bloodstream. In addition, oats promote the excretion of bile acids, which are made from cholesterol.

  1. They stabilize blood sugar levels.

Anyone who has ever experienced hypoglycemia knows that it can be a real ordeal. He feels irritable, shaky and generally in a bad mood. Rolled oats are a great way to stabilize your blood sugar and avoid those dreaded lows. The soluble fiber in oats slows the absorption of glucose into the blood, providing a more regular source of energy. Additionally, rolled oats contain nutrients such as magnesium and chromium, which help the body to better process glucose.

  1. They are filling and satisfying.

One of the reasons oats are so filling is because they contain a type of fiber called beta-glucan. This soluble fiber forms a gel-like substance in the stomach. This helps slow down the digestion process. Therefore, oats can help you feel full longer.

  1. They can help you lose weight.

Its high fiber content makes oats a healthy food that promotes weight loss. Fiber helps keep you full longer, which prevents overeating. Plus, oats are a complex carbohydrate, which means they take longer to digest and provide long-lasting energy throughout the morning. Eating oatmeal for breakfast can also help regulate blood sugar and prevent cravings later in the day.

  1. They keep you regular.

The high water content of rolled oats helps keep the intestines hydrated. This helps reduce constipation. Beta-glucan can also help absorb excess water in the intestine, making stool softer and easier to pass.

  1. They protect against heart disease.

Rolled oats have long been considered a heart-healthy food, and for good reason. Studies have shown that rolled oats can help lower cholesterol levels and reduce the risk of heart disease. One of the main nutrients in oats is a type of active ingredient called avenanthramide. This special component helps prevent the body from absorbing cholesterol and also has powerful antioxidant properties. Let’s not forget about our beloved beta-glucan, the soluble fiber that helps lower LDL cholesterol levels.

  1. They are beneficial for your skin and your hair…

Oats are often used in beauty products as they are believed to relieve dry skin and scalp conditions such as dandruff. They are also said to soothe itchiness caused by poison ivy or sumac rashes. In local application, in the form of a mask or compress, oats would relieve the inflammation and redness of eczema or other inflammatory skin conditions.

  1. An infusion of oats can help eliminate acne.

Applied topically, oats can help relieve itching, inflammation, and dryness. Infusion of oats is another way to harness the power of this humble cereal. Made by infusing rolled oats in hot water, oat tea has the same skin-benefiting properties as topical oat products.

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Likewise, an infusion of oats can help detoxify the skin and eliminate acne. Its antioxidant and anti-inflammatory compounds work together to reduce redness, irritation, and breakouts. For best results, drink oatmeal tea daily, then apply a gentle cleanser and moisturizer. With regular use, you should start to see a noticeable improvement in the appearance of your skin.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

How to behave better with your teenager? Here are 8 phrases to ban

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Presse Santé

Teenagers can be a difficult audience. They are in that middle phase of life where they are not quite children, but not quite adults. Therefore, they can be very sensitive and overreact to the slightest thing. Therefore, as a parent, it is important to choose your words carefully when addressing your teen. With that in mind, here are 8 phrases you should avoid saying to your teen:

  1. “You are exactly like your father/mother.”

As teens get older, they try to figure out who they are and their place in the world. They often look to their parents for advice and support, but can sometimes feel that they are being compared to their parents in a negative way. If you find yourself telling your teen “you’re just like your mom or dad,” try not to do it. This statement can make you feel that you are not good enough or that you will never measure up to your parents’ achievements. Instead, focus on praising her unique qualities and strengths. This will help you gain self-confidence and feel good about yourself.

  1. “Don’t be a drama queen. »

Anyone who has been a teenager knows that life can feel like one big drama. From acne to heartbreak, it can feel like the world is constantly conspiring against us. So the last thing a teen needs is to be told they’re overreacting or being melodramatic. This not only invalidates their feelings, but it can also make them feel powerless to control their own emotions. When a teen is feeling overwhelmed, the best thing he can do is offer her support and understanding. And if you’re tempted to tell her, “Don’t be a drama queen,” bite your tongue and think about how you wish you’d been treated at her age.

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Photo credit: Freepik
  1. “I’m not mad, I’m just disappointed. »

When a teenager hears this phrase, it can feel like a stab to the heart. It’s hard enough hearing that a parent or guardian is disappointed in you, but feeling like you’ve let them down can be devastating. Unfortunately, this phrase is all too common and can do more harm than good. On the one hand, it indicates that the interlocutor is more concerned with her own feelings than with those of the adolescent. It also suggests that the adolescent has failed to meet an arbitrary standard and is lacking in some way. Finally, it sends the message that the teen can’t fix things. So think twice. Expressing yourself better or explaining yourself more can do a lot of good.

  1. ” You are punished. »

It is a phrase that no teenager wants to hear. And that is a phrase that parents should never say. Why ? Because punishing a teenager is often ineffective and can have such serious repercussions. When a teenager is grounded, he is often isolated from her friends and forbidden to do what she loves. This can lead to feelings of loneliness, frustration, and resentment. In addition, punishing a teenager causes conflicts between parents and children.

Instead of resorting to punishment, parents should try to find other ways to discipline their teens. For example, setting clear expectations and consequences for misbehavior, or removing privileges like the right to drive or use a cell phone. Punishment should be the last resort, not the first thing that comes to mind when a teen misbehaves.

  1. ” We’ll see. “

If you’re a parent of a teenager, you’ve probably heard the phrase “we’ll see” more often than not. It’s the answer when your teen doesn’t want to do something, whether it’s going to school or taking out the trash. And while “we’ll see” may seem like a harmless way to postpone a decision, it can actually be very damaging.

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Here’s why: This phrase sends the message that your teen’s wants and needs are not a priority. It indicates that her feelings are invalid and her opinions don’t matter. In other words, it’s a way of invalidating your teen’s experiences and postponing her needs indefinitely. The next time you’re tempted to say, “We’ll see,” try something else. For example, you can say “Let me think about it” or “I’m not sure yet.” These responses show that you take your teen’s concerns seriously and are committed to making a decision that works for everyone involved.

  1. “Fine, do what you want. »

When it comes to teenagers, this answer is never the right one. He communicates two things to a teenager: that you don’t care about his opinion and that he is not willing to compromise. The result is likely to be a teen feeling ignored and misunderstood, leading to more conflict later on. Instead, he tries to say something like, “I see you’re passionate about this, and I’m willing to compromise.” This sends the message that you respect their opinion and are willing to work together to find a solution that everyone can enjoy. Ultimately, this is the best way to avoid conflict and build a strong relationship with your teen.

  1. “I don’t care what others do. »

When you’re a teenager, you feel like everyone is watching you and waiting for you to make a mistake. So when someone says “I don’t care what anyone else does,” it can sound like they’re saying “I don’t care what you do.” Although that is not what it means, it can be painful. Teenagers are already under a lot of pressure: from school, from their parents, from their friends. The last thing they need is someone telling them their choices don’t matter. The next time you talk to a teenager, remember that they are just trying to figure things out. He will be patient and understanding, and let him know that he is interested in what he is doing.

  1. “Trust me, I know what I’m talking about. »

We have all been there. We try to give a teenager sage advice, but he won’t listen. So we utter those fateful words: “Trust me, I know what I’m talking about.” “Big mistake. These words are almost certain to trigger an immediate and provocative response.” Oh yeah? Well, you know nothing at all! The problem is that teens are programmed to push back against authority figures. Telling them to trust you will only drive them deeper.

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If you want to be heard, you need to find a way to connect with your teen on their level. Avoid using phrases like “when I was your age” or “you’ll understand when you’re older.” Instead, try to empathize with how they feel and explain things in a way that makes sense to them.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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