Is it necessary to exercise every day to lose weight, or can I take breaks?
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Jo Payge
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Health/nutrition field for 20 years & online marketeer2y
Originally Answered: Do you need to exercise constantly to lose weight?
No! You definitely don’t need to - but it helps. It boosts your metabolism and makes you feel good.
It also helps you build a toned body. Weight training can also help. I use a kettle-bell and do about 15 minutes alternate days. It’s really effective. You can find online workouts easily.
You can also try a metabolism boosting tea to help you even more, it’s ideal if you are busy/lazy/too tired too exercise.
However, if you don’t want to exercise much, focus on eating lean protein such as turkey, chicken breast, any type of fish, pulses like chickpeas etc. and lots of healthy vegetables and fruit and some whole grains you’ll lose weight. Stay away from sugar in all its many forms and saturated fat as much as possible.
A recipe I love is to stir fry some veg such as peppers, courgettes, celery, mushrooms and then add in garlic and lots of pulses (I like white beans or chickpeas) and soy sauce. Then pop it in an oven proof dish with a little edam on top for 15 minutes at about 180. It’s SO tasty and I’ve lost weight having this for my dinner about 4 times a week.
Spices like chilli, ginger and garlic can also help burn unwanted fat and they are seriously good for your health too, especially when raw. Raw garlic on wholegrain toast is amazing!
Quick summary: To feel good, boost your health, tone up AND lose weight: do exercise and eat healthily and add some metabolism boosting foods and drinks into your day.
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Nicholas Tee
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Founder, Director & CEO at Zane Education (2010–present)4y
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How long should I exercise each day to lose weight?
Okay … as someone that lost 53 kgs (over 120 pounds) 4 years ago and have kept that weight off (easily) ever since, let me share some of the secrets that I’ve learned.
Weight and weight loss is a combination of 3 main things. What you eat … how much you eat ……. and the amount of exercise you do relevant to what you eat. For example if you eat 3 big meals of junk food every day and try and start running half-marathons to lose weight, you are going to kill yourself - not literally, but you are going to hate it, and it won’t be long before you hate it so much that you struggle to keep it up. That will defeat the purpose of even starting it.
I lost the first 30 kgs (70 pounds) in just under 6 months and the next 20 kgs in the 4 months following that. When I first started I had got so heavy I struggled to be even able to walk half a mile. So I started with just 10 minutes walking per day and gradually built up from there. One of the biggest secrets is seeing the gradual improvements, appreciating how you are improving … and gradually getting to enjoy what you are achieving … especially when others see the difference and start complimenting you on the changes they see in you..
The next most important thing is NOT trying to use diets to lose weight. Dieting for more than 90% of people, is a huge fail. And the reason for that is because dieting is all about giving up and denying yourself things that you “think” you enjoy. Nobody is ever going to be happy spending every day regretting what you are doing.
The most important secret to effective and long-lasting weight loss is realizing that virtually all processed (manufactured) foods contain so much sugar and other additives that your body was never designed to consume and operate on. When I realized how much damage I was doing to my body eating processed foods, I changed immediately to all those natural foods that my body was designed to consume. That is when I stared to see the pounds the pounds falling off. And as that happened I then started to increase the exercise I was doing.
So the next part of the formula that really worked for me was learning that using a gym can often be a waste of time and money. When you go to a gym you will be given various exercises to do that you are supposed to repeat over and over again. But the truth is that when you do those exercises repeatedly they only help improve certain parts of your body … but fat is retained in many other parts of your body and they need to be exercised too. For example the most dangerous fats are those that get stored inside your body and gradually build up around you vital organs. Simply riding an exercise bike for an hour a day will not help as much as a varied exercise regime.
So instead of using a gym (as I had so many other times in my life) I started walking inplaces that I enjoyed. For me that was on a local beach and in an adjoining park. The feeling of being outside in the fresh air not only helped me feel better …. but it also gave me something to look forward to every day. AND THAT is great for the daily self-motivation to keep doing it.
Then I started improving other parts of my body by using exercises I discovered on YouTube and I would then include that as part of my daily exercise routine … which I now do EVERY DAY because it makes me feel so good.
Exercise is great BUT the food you eat makes every bit of difference. You keep eating junk food (and all the processed foods), then you can start do do all the exercise BUT the weight will gradually go back on.
What I am really talking about is not just a food and exercise … it is actually a complete lifestyle change. So now for maybe the MOST INTERESTING thing of all….
As I lost weight and my fitness started to improve, I started to feel so much better both physically and mentally. Part of that certainly comes from others seeing the change in you, but also because you will start to recognize that you are achieving something that very few other people have been able to do successfully … and ONLY YOU have been responsible for that …… and you have every right to feel proud of yourself for that. Self-approval has a huge effect on how we all feel about ourselves EVERY DAY ….. and other people that know you, will also see that.
So I hope some of that makes sense to you. I spent most of my life fighting my weight … and a lot of that time was spent in very physical activity … but I still carried too much weight. So start eating the right foods …. natural unprocessed foods. And don’t worry about all the proteins and other BS pharmaceuticals that people will say give you so much more energy. If you eat the right foods AND have a balanced diet …… ………. you are going to see and experience the biggest changes in your life.
What I have shared with you today, has been the secret to success for me …. but at the same time, many others that have seen the change in me … and have made those changes in their own lives. In fact my whole family has changed what they eat now because of the improvements they have seen me go through.
So I’m sorry for using so many words …. but now you have the knowledge to make those changes and make that same difference in your life.
Good luck … and I hope this helps you. And if you have any other questions, feel free to contact me privately.
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Ramshu Wilson
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Lives in The United States of America (2020–present)Updated 1y
It's not absolutely necessary to exercise every day to lose weight, but regular exercise can certainly help. When it comes to weight loss, the most important factor is creating a calorie deficit, which means burning more calories than you consume. This can be achieved through a combination of exercise and a healthy diet.
That being said, taking breaks from exercise is also important for allowing your body to rest and recover. Overtraining can lead to injuries and burnout, which can actually hinder your weight loss progress in the long run.
So, it's recommended to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, but don't feel like you have to exercise every single day. It's important to listen to your body and give yourself adequate rest days.
Remember, weight loss is a journey, and it's important to find a sustainable routine that works for you. Consistency is key, but it's also important to find balance and take care of your physical and mental health.
If you found this information helpful, please drop a vote for this hard work. Your support is greatly appreciated!
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Dambaru Bahadur Limbu
Apr 20, 2023
While regular exercise is an important part of a healthy lifestyle and can aid in weight loss, it is not necessary to exercise every day to achieve weight loss goals. In fact, taking breaks in between exercise sessions can actually be beneficial as it allows your body time to recover and can prevent burnout or injury.
The key to successful weight loss is creating a calorie deficit, which means you need to burn more calories than you consume. This can be achieved through a combination of diet and exercise. Consistency is important, so try to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by the American Heart Association.
It's also important to find a form of exercise that you enjoy and that fits into your lifestyle. This will help you stick with it long-term and make it easier to incorporate into your routine. Remember that small changes can add up over time, so even short bouts of exercise throughout the week can contribute to your overall weight loss goals.
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Healthy life, fitness, Health, Nutritional Diet weight loss1y
Originally Answered: Do you need to exercise constantly to lose weight?
Exercise is an very important to lose weight reduction plan, however it isn't always the simplest factor. To shed pounds, you want to create a calorie deficit, because of this that which you want to burn extra energy than you consume. Exercise assist you to create this deficit through burning energy, however you furthermore may want to take note of your eating regimen. Eating a healthy, balanced eating regimen this is decrease in energy than what you burn also can assist you shed pounds. Additionally, you could use a aggregate of each eating regimen and workout to shed pounds in a sustainable way. It's vital to discover a stability that works for you and your body.
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Shaan the Helper if you like my answer so u must be follow me and my space
Thanks for reading
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Fitness Trainer (2018–present)2y
Originally Answered: Do you need to exercise constantly to lose weight?
The answer is no you don't have to exercise constantly to lose weight.
But if you focus on 3-5 high intensity workouts per week, you can burn fat alot quicker also increase your metabolism and shed pounds!
Here are some quick Tips to get Started:
Pick an exercise that works multiple muscle groups. You don’t have to work out every day when you can get really get a bang for your buck 3-5 days a week.
Instead of working one muscle group at a time (which can result in a longer workout), go all out by sweating it out with exercises that target multiple muscle groups at once!
Squats, lunges, sprints, and rowing are all excellent workouts that will rev up your metabolism and get you losing pounds in no time!
Mind your diet. If you work out daily, shouldn’t you get to eat more?No!
Some people make the mistake of consuming too many calories, because they’re working out so much.
But, if you aren’t maximizing your workouts and overeating, you won’t see progress you long for.
Choose high intensity over longer workouts.
A shorter (30-45 minute) workout where you’re targeting your fat burning zone through high intensity strength training and cardio is more effective than a longer (60-90 minute) workout.
Make your workouts count instead of exercising every day of the week.
I hope this helps..
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Originally Answered: Do you need to exercise constantly to lose weight?
No. Depending on how fat you are, you can lose weight by just reducing your carb calories or by exercising more, but doing both together has a compounding effect, so it’s recommended.
Start walking every day for 20 minutes. Your muscles will burn more calories as they increase in mass. If your diet is restricted enough, your body will metabolize its own fat. The specifics depend on your current activity level, and how overweight you are. The more unfit, the more weight you’ll lose. Drink lots of water. Exercising takes effort, it’s not easy. But it should give you an energetic feeling that’s habit forming. Increase your speed and duration as you’re able, and be careful not to stress your heart in the heat. Upper body workouts with hand weights are good too, People on low carb diets who exercise an hour a day can lose 4lb. week.
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Fitness Coach at ACE - American Council on Exercise3y
Originally Answered: Do I need to work out every day to lose weight?
No,You don’t have to workout everyday irrespective of your goals! whether it is to gain muscle, fat loss, weight loss, body recomposition et cetera.
If your goal is weight loss. Be in a calorie deficit! You can’t burn your calories entirely through workout.
You are going to feel hungry when you are in a calorie deficit(natural and normal)
So, what you can do is, ADD PROTEIN AT EVERY MEAL 1.4 GRAM PER KILOGRAM OF YOUR BODYWEIGHT. And fill the rest of the macros(carbs and fat) as you wish.
MOVE YOUR BODY AS OFTEN AS POSSIBLE. Walking is good.
Workout 4 days a week or 5 if you like.
RECOVERY PLAYS A VITAL ROLE. Get atleast 7 hours of sleep.
Goodluck!
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Heramb Raval
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Consistency is very important. It's not necessary to do the exercise everyday, but you can set a routine throughout your week. You may chose to do 3 days a week. Apart from this diet plays a very important role as well. It does not mean that you do a workout only thrice a week and for the rest of the days in the week you have lot of junk and less nutritious food. So diet should also have a balance with the workouts.
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Originally Answered: Do you need to exercise constantly to lose weight?
Absolutely not, (at least not cardio) and im a living proof of that. I lost 50 pounds just by sitting in my couch every day…. Cardio has been proven to be a quite ineffective method when it comes to losing weight …. its because of two main reasons:
1.) It increases your hunger, so you eat more and by that you compensate for the lost calories you burned off by exercising
2.) after a hard exercise session, you crash on the sofa, and do not move as much during the rest of the day as you use to do.
But, if you have self-discipline and are capable of not compensating for the lost calories you burned during your cardio workout session, then yes, it will be effective. But it’s not needed.
On the other hand, if you are referencing weight training, the answer is YES, not so much during the exercise session itself, but because the fact that if you have more muscles in your body, you increase your metabolic rate = burn fat by just resting.
More fat in your body = low burning rate of calories
More muscles in your body = high burning rate of calories
It’s called Resting Metabolic Rate (RTR).
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Is it necessary to exercise for weight loss, or can I focus on a diet alone?
While weight loss is possible through dietary changes alone, incorporating exercise enhances the process and provides numerous health benefits. Exercise helps create a caloric deficit, builds lean muscle mass, and improves overall well-being. Now, for more detailed tips, methods, and highly effective strategies to accelerate weight loss through a combination of a healthy diet and regular exercise in a sustainable way, continue reading below.
1. Extend your sleep
Recent research from Uppsala University in Sweden has shown that people who get little sleep tend to eat larger portions of high-calorie foods the next morning.
"It is likely that this happens because lack of sleep increases levels of grelina, a substance that stimulates the feeling of hunger," says sleep medicine specialist Geraldo Lorenzi, from Santa Cruz Hospital in Sao Paulo.
2. Brush your teeth after eating!
This simple tip, along with following normal hygiene rules, is very helpful in avoiding continued overeating after meals. As soon as you finish your lunch or dinner, run to the bathroom and brush your teeth! The taste of toothpaste in your mouth will help you not want to open the cupboard again after an hour...
This is something that really helped poeple stop eating little bits at night after dinner. Often while watching TV, they would get hungry and would head to the fridge most of the time. But since they started this brushing , they often find it painful to brush again, so don't eat anything anymore.
3. Snacking is absolutely allowed
You want to lose weight and you even forbid yourself certain foods? Under no circumstances will you do yourself any good in the long run. Self-imposed bans can quickly lead to frustration. You don't have to forbid yourself chocolate and other sweets, but eat them in moderation. Remember that balance is the magic word. A homemade cake won't add two pounds to the scale the next day - and a salad won't immediately melt the pounds away.
So remember to indulge once in a while - even if it's once a week - it's the surest way to avoid the frustration and disappointment of self-imposed bans.
4. Say no to diets!
Diets are the best way to lose weight quickly... and to gain it back just as quickly! Drastic changes in our habits and deprivation often produce ineffective results. The solution: focus on small changes that will have a considerable impact in the long term.
For example, start by eliminating snacking between 5:00 and 8:00 p.m.: this is the time of day when these impulses are most harmful to your figure. By gradually integrating healthy habits into your daily life, you can adopt better behaviors, sometimes without realizing it! It's the sum of small changes that makes a difference.
5. Cut back on sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately, most of the population consumes it excessively. Science proves that sugar consumption is strongly associated with the risk of obesity, diseases like type 2 diabetes, heart disease and many others.
If you want to lose weight, it's imperative to cut back on these added sugars. Be sure to read labels carefully, as even so-called "healthy" foods are loaded with sugar.
📝The tips above will just help you get started with your weight loss. If you want to see more results and manage to lose up to 5 pounds a week healthily without starving yourself, or doing a lot of exercise, read the article below.
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The Science of Slimming Down · August 22, 2023
Weight Loss Secrets that No ONE (Even Experts) Will Tell You About
What would you do if you were told that a lot about weight loss is currently hidden from you? You must know that science is evolving every day. You must also know that every day studies are carried out to help solve the problems of everyday life, don't you? Today, we'd like you to understand that it's not just in the fields of computing, armaments or automobiles that progress is being made. In the field of health, and more specifically in the field of weight loss, hundreds of studies are being carried out by renowned institutions such as Harvard University, the University of Texas, New Castle University, and many others. All you need to do is take your time and dig deep into the major journals such as the International Journal Of Obesity, THE LANCET, American Society of Biochemistry Molecular Biology (ASBMB), National Center for Biotechnology Information (NCBI), etc. You'll find that dozens of articles on revolutionary weight-loss solutions are published almost EVERY MONTH. But it's not that simple! Searching for scientific articles is extremely complicated, and if you're not used to it... it will be very difficult to find what you're really looking for. And that's WHY Blogs, Youtube Channels, Forums, Social Network Pages like Facebook, Quora and Reddit exist. Their purpose is to help the general public obtain essential information by following the news in a given field. They must strive to regularly provide their users with quality content, and share resources that will be of real use to them in that field. Here, we're talking about Weight Loss. Now, tell me, how many new discoveries or innovative weight loss methods have you heard about in the last 12 months? The answer is probably less than 10, isn't it? In the end, all this confirms that you're being left out in the cold, and that's a fact. These people who are supposed to be providing you with important information aren't doing so. And the reason is simple! It's because it takes a LOT TOO MUCH WORK! I think that's a shame! These days, copywriters and content creators have become VERY LAZY. Instead of doing the job that most of them have chosen as their vocation, they prefer to let themselves go. They'd rather feed you with the same informations in new formats to get your attention every time. Instead of struggling to find what really works, they prefer to give you techniques and solutions that have been outdated by science for many years. You've been hearing ALMOST the same thing for years, haven't you? Things are being hidden from you, and in this article, you'll find out some of the new weight loss discoveries that have recently been leaked. But before we get to that, just take a few seconds to analyze the graph below. Data from Anderson JW, Konz EC, Frederich RC, et al. Long-term weight-loss maintenance: a meta-analysis of US studies. Am J Clin Nutr 2001;74(5):579–584. As you can see, the adage that numbers don't lie is well proven. In this study, Anderson JW and colleagues managed to show that around 25 out of 100 people are likely to regain all the weight lost just 1 year after weight loss. In less than 5 years, more than 75 out of 100 people who have lost weight are likely to regain all the weight lost. Can you see for yourself just how outdated conventional weight-loss methods and techniques are? These techniques and methods are not sustainable. In fact, succeeding in losing weight and achieving a balanced weight over the long term is not possible with... low-calorie diets, keto, vegan, intermittent fasting, Weight Watchers, yoga and endless gym memberships. Shocking and hard to believe, isn't it? I know all this may seem totally contradictory to what you've learned from all those content creators who teach you nothing but old, ineffective patterns in different formats, over and over again. Don't you often feel like you're treading water? You lose 5 pounds, 10, even more, and in just a few weeks you gain back a large part of the weight you lost. Then you start all over again, and the same thing happens. In the end, you realize that you've lost ONLY 5 pounds in 3 months, or even less. But you're stronger than that, you don't give up and you start again... Again and again. Isn't that the case? If you've already spent more than a year trying to lose weight, you must know exactly what I'm talking about. I'M NOT TEACHING YOU ANYTHING!!! The feeling of losing the same weight with much more effort, over and over again. It's simply HORRIBLE! Not only do the statistics bear this out, you too can attest to it. For those who are still skeptical, don't worry. All your doubts will soon be dispelled. I'm going to share with you, right here, right now, something very important that's good for everyone to know. Please take a minute to read the following testimonial, published in the scientific journal National Center for Biotechnology Information . Robert is a 47 year old patient who initially weighed 270 pounds. He lost 85 pounds three years ago by carefully following your guidance to decrease his caloric intake to 1500 calories per day and exercise six days weekly. Today he comes in for his annual physical examination. You were excited to hear about his continued progress and see how much more he’s lost, but you felt immediately dejected to see that he had regained almost 60 pounds. “I don’t know what to do…the weight keeps coming back on. I keep trying, but there must be something wrong. I’m sure my metabolism is in the dumps. It feels like every moment of the day I can’t help but think about food – it was never like this before I lost the weight. And no matter how hard I try to stop eating after one serving, I just can’t seem to do it anymore.” Feeling defeated, he says “I don’t even know what’s the point of doing this anymore!” Frustrated, you remind him that he was able to do it just fine when he was losing weight initially, and he just needs to keep working hard at it. “I know it’s not easy, but I can’t help you unless you’re willing to help yourself. You just need to work harder and take control of this again.” You feel for him, but you know that you need to be stern to get him past this backsliding. Hoping to motivate him, you remind him how bad he will feel if he regains more weight, and you tell him to make a follow-up appointment for six months and warn him that if he doesn’t turn things around quickly he will have to restart his blood pressure medications. Titled "Maintenance of lost weight and long-term management of obesity", the article was written in 2019 by Kevin D. Hall, Ph.D. and Scott Kahan, M.D., 2 leading medical specialists. As You Can See, the Weight-loss Solutions You're Trying Are TOTALLY OUTDATED and Don't WORK ANYMORE. This is a fact, and the specialists themselves are well aware of it. In addition to the fact that these solutions are difficult to apply, they cause not only a temporary weight loss, but also a disturbance in your attitude towards food, and worse, a progressive loss of self-esteem. They are TERRIBLY DESTRUCTIVE, and YOU MUST ABSOLUTELY STOP THEM! HERE'S WHAT YOU NEED TO DO NOW Following months of extensive research on the web about new weight loss innovations, and after consulting over 20 different scientific articles I finally stumbled across something REALLY INTERESTING. Did you know that there's a "secret" ingredient that makes people lose weight no matter what they eat - in moderation, of course? Scientists have finally figured out why some people eat anything and everything and never gain weight. Someone close to you is a perfect example, isn't he? That's because “this single ingredient converts calories consumed into energy instead of fat”. People who live their lives to the fullest, and eat whatever they feel like without ever gaining five extra kilos, have this special ingredient in abundance in their bodies. The reason you can't lose weight simply, quickly and sustainably is that the modern diet is seriously damaging the prosperity of this ingredient in all our bodies. Today, around 70% of American adults are overweight, and this explosion began in the 1970s, when diets began to change. We went from simple farm foods to highly processed foods (even the simplest ones). This radical change gradually reduced the amount of ingredients in the human organism, which is responsible for the progressive rise in obesity rates. Mind you, some few people still have it, and that's what gives them the right to eat as they like, when they like, and how they like, without really gaining weight. Unfortunately, for most people, like you and me, this ingredient is less abundant, preventing the efficient conversion of calories consumed into energy. The result is: Calories => Fat => Energy. However, not all fat is converted into energy. This causes fat to be stored, leading inevitably to weight gain. This is certainly the greatest discovery of this decade - in terms of weight loss, of course. The reason your weight loss is slowed down is that they have more in their body than you do. IT'S NOT YOUR FAULT. You're not weird. And there's nothing wrong with you! Put your mind at rest and STOP ASKING YOURSELF questions like "What's wrong with me?" TODAY, Thanks to Science, you can also restore your body and make this ingredient abundant. If you do that, you will see astronomical results in weight loss. Some people even estimate that they can easily reach a pound a day with little physical activity. These people realized this early on and took advantage of it to get ahead of you. Once you've added that last thing, you're done. Your body will take care of maintaining it to ensure permanent weight loss. So set aside few minutes to watch this short video to find out what it's all about. These people have already figured it out, and NOW the most rigorous are losing even 1.5 pounds a day. It Really WORKS! Here are some of the mails we've received and not just from US: "I had a very hard time losing 1 kg because I had an ulcer that prevented me from following most diets and my shock limited my movements. I'm really grateful to you, I've just lost my first 10 kg. Thank you" from Debora, USA. "Ah, it's amazing to lose so much weight in less than a week, now I'm starting to gain confidence every day and can afford a pizza when the mood strikes me" from Ben, Canada. "Thank you for everything, thanks to you I was able to lose exactly 18 pounds for my wedding in just 3 weeks. Big kisses" from Berta, UK. You did just read these messages, didn't you? This may sound new to you, but our mailbox gets dozens, of these messages every day. Some of them have even asked to meet with us BECAUSE this article helped them lose weight in time for their wedding, work, special event, etc. You can click on this link, to see if it is still possible to get this ingredient. Yes, it's unfortunate to know, but this ingredient is becoming scarce. We really hope you're lucky. If you're too late, there's nothing we can do for you. We wish you the best of luck! Written by Moubarack Tamou. Blogger, Health and Weight Loss Expert. Note: Some of the product links in this space are affiliate links. This means that we will receive a commission if you make a purchase via these links. Thank you for your understanding and support. Thanks to you, we'll be able to help more people solve their health problems, especially weight loss.
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Not everyday you can work out for five times a week and rest two days.
The major factor in weight lose is calorie deficit.If you eat properly and healthy it might help you to lose weight easily along with exercise .
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Hamza
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Best exercises I also did them and they are very helpful
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Originally Answered: Do I need to work out every day to lose weight?
HELLO IAM ALSO ON WIEGHT LOSS JOURNEY AND I HAVE LOST 10 KGS IN 2 MONTHS ITS MY PERSONAL EXPERIENCE SO YOU ASKED DO YOU NEED TO WORKOUT DAILY TO LOOSE WEIGHT. so the answer is no you should give your body some rest it will also help to loose weight you should do exercize 5 times in a week and you can take 2 days of rest. But you should walk half an hour on rest days thanku have a good day
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Guy Hearn
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How much should I exercise to lose 1kg a week?
I can only tell you what’s worked for me; I have no basis for asserting that it will work for anyone else.
For the last 10 months (or 44 weeks) I have been walking between 15 and 20km a day, ie between 9 and 12 miles a day for between 150 - 180 minutes a day in one stretch, usually at night. I do this 7 days a week unless something stops me - eg, bad weather or work requirements or whatever. It works out at about 350km/ 220 miles a month. Where I live, the temperature is never less than 28C/ 80F so I lose a fair bit of fluid doing this.
I have made some changes to my diet, basically less quantity but not in a planned way. I still drink too much alcohol and never eat breakfast (I know, I know, but I am just not hungry in the morning). I was doing some weights too but since Covid, my gym has been closed for the last 3 months
I am losing between 2 and 3kg a month, or between 4 and 6 pounds. I started at 105kg / 231 pounds and am now at 82kg / 180 pounds. My goal is to get under 80kg / 176kg at the end of 12 months of this regime, which will be about half a kilo a week.
Then of course, the trick will be not to balloon back up again!
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Kitty Bound
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Better than I used to be, not as good as I want to be.
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1y
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Is it necessary to exercise for weight loss, or can I focus on a diet alone?
Broadly speaking, diet to lose weight, exercise to feel good. BUT:
Losing weight means using more calories than you take in. Exercise doesn't use as many calories as you might think, but resistance training builds lean muscle, which raises your basal metabolic rate so you use a few more calories even when you're just sitting on your butt. It also increases bone density and reduces overall inflammation.
So focus on diet if you're main goal is to lose weight. But it won't hurt at all to add some weights to the mix.
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Lavos Performance
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Lived in Tamil Nadu, India
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3y
Originally Answered: Do I need to work out every day to lose weight?
You don't have to work out every single day of the week to lose weight. By focusing on 3-5 high intensity workouts per week, you can more effectively burn fat, increase your metabolism and shed pounds!
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NR Kumar
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Worked at Tata Consultancy Services (company) (2016–2018)
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I’ve been doing HIIT for 1.5 hours 3-5 times a week, I’ve significantly lowered my calorie intake to around 700-800 calories a day, and I eat quite healthy but I’ve been stuck at the same weight for a month now. What am I doing wrong?
IMO, Everything. You must understand your body while you are following a workout regime. Your relationship with your body must be healthy so that you can sustain it for a longer time.
Based on what you have said, you are depriving your body of minimum essential requirements for it to function in a healthy manner.
1200 calories per day is the maximum advised intake that you can drop to. If you drop further you are malnourished. Your body cannot handle it for longer and will start using your muscles to fuel itself.
You body cannot handle HIIT for 1.5hours in a single workout session. It is generall… (more)
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Jennifer Ryan
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Why can't I lose weight after losing it a week before? For example when I started doing a calorie deficit, the first week I lost 1kg, but the second week (eating the same, without cheat meals) my weight stayed the same. (sometimes it gains 0.5kg)
There is only one way to lose weight. Eat less. Diets do not work. That is a proven fact. Forget about the long drawn out scientific responses. The way to lose weight is simple. Whatever you would normally eat , eat half of it. Add some protein smoothies to your diet. Don't drink sodas or sugary drinks. Eat anything else that you want, but only eat half. Instead of two Big Macs order one. Instead of two doughnuts or muffins eat one. Your body will adjust and this is a plan that you will be able to stick with forever because you aren't having to micromanage calories or deprive yourself of the foods you love or force yourself to go to gym if you don't enjoy it. Drastic plans are difficult to maintain . Just don't forget to add extra protein. I've lost 22 pounds in the last 6 months. It's a slow process but it hasn't been the least burdensome and I never feel hungry.
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Andrew Boardman
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Have trained in various martial arts and MMA for 20 years.
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3y
Originally Answered: Do you need to exercise constantly to lose weight?
No, you need to eat in a caloric deficit to lose weight. Exercise can help with that as is burns calories, but isn’t the main factor.
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Mattis Rogers
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Exposing the Shitness Industry - Get Lean and Jacked NO BS3y
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Some experts say you won't lose weight exercising. So why are we told to exercise more if we want to lose weight?
Because exercising does increase your caloric expenditure, which is obviously helpful in terms of fat loss.
However, the effect of exercising on caloric expenditure and fat loss isn’t as impactful, as 95% of people think it is.
Here’s why…
It takes 30–40 min of hard work (150–165bpm) to create a 450kcal deficit.
But at the same time, it literally takes 120 SECONDS to scarf down 500kcal.
In other words, exercising all by itself is NOT the problem when it comes to sustainable fat loss. By all means, exercise.
But if all you do is exercise, in hopes of losing fat and improving your health and looks, then you’re going to fail. Big time.
You always, always, always have to combine a deficit created by exercise with a smart and sound deficit created through your nutrition.
As I keep saying on here: You can’t outtrain shitty nutrition.
How are you going to change your fat loss approach, now that you know the importance of combining exercise and nutrition?
Let me know in the comments.
All the best and…
Never Surrender.
Mattis Rogers
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Neetu Soni
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... Nothing to say 1y
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How do you lose weight in 7 days of exercise?
1st of all nothing is impossible ….
And this line is “” kuch pane k liye kuch khona pdta h. So aapko fit body pane k liye fast food and oily food ko khona pdega for some time “”😂😅
There are some effective tips for loose 2–3 kg in a week. .
Drink warm water with lamon in morning empty stomach.☺️.. bcoz isse aapka digestive system acha rhta h metabolism rate achi rhti h body ki 💐.
Take a little meal when you eat something.. like “” thoda thoda krke khao"”
Drink more water and juice
Exercise — plank , jumping jacks , push up, cycling.. those exercise are more effective for fat burn faslty
Milk tea replace with green tea.., spicy food replace with salad 🥗
And this photo is motivation for you …
💪💪💪
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Donovan Minckler
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Personal Trainer Since 2008 Weightlifting forever.
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5y
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A person exercises every day and doesn’t eat that much. Yet, they can't lose any weight. What else should they do to try to lose weight?
You say ‘doesn’t eat that much’. So, quantity of food may not be an issue.
The next thing to go after is quality of food.
Avoid processed food like it is poison.
Eat real food. Vegetables, fish, chicken, go easy on the red meat and dairy.
Drink plenty of water. 2 liters a day.
Get 7 to 9 hours of sleep.
Continue the daily exercise but dedicate three of those days to muscle building, resistance exercise.
Added muscle helps one lose fat more efficiently.
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Becky Sanders
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Research experienced in Weight loss2y
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Is it possible to lose weight in three months by doing exercise only?
No, though you can lose weight but only controlling your diet ie.intermittent fasting is best and has guaranteed results. However, my recommendation would be a mix of exersize and healthy eating along with intermittent fasting. As for exercise, I would recommend Calisthenics which is basically just bodyweight exersizes which will help you lose tons of fat while also building muscle, its a good way to simultaneously get ripped and burn off the excess fat as the exersizes require heavy caloric expenditure, thus burn more calories. Calisthenics doesn’t require any equipment really and you can adapt to working out at home as gyms wont be necessary. Also it is scientifically proven that body weight exersizes are much more effective in weight loss and muscle/strength build than just weights at the gym (though it may work for some people, so try and explore your options).
So in conclusion, exercise of any sort alone, will not make much of a difference if diet isn’t improved. Remember weightloss is 80% diet and 20% exercise. If you follow the advice below you should be able to more or less transform your body within 3–6 months depending on your current weight. So my key tips to lose weight would be:
• Water, water and more water. Make sure your getting around 2–3 litres of water a day.
• Try 16:8 fasting - begin from 12:10 (fast 12hrs, eating window 10hrs) - it works wonders
• Start eating healthy and improve your diet choices.
• Workout 5–6 days a week if your looking for drastic weightloss, but keep it to 25mins to an hour, if your looking for mild not-so-drastic weight loss, workout 3–4 times a week 15 - 30mins.
• Workout when you wake up, before eating anything so you can burn the already stored calories.
• Calculate your macros, make a meal plan and stick to it. Use this calculator to find out how much your body needs depending on your goal, if your you want to get lean muscle I would recommend a high protein diet;
Macro Calculator
Macro Calculator This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions. Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity. Related: Carbs Calculator | Protein Calculator | Fat Intake Calculator What are Macronutrients (Macros)? In the context of health and fitness, macronutrients are most often defined to be the chemical compounds that humans consume in large quantities that provide bulk energy. Specifically, they refer to carbohydrates, proteins, and fats. Some definitions also include water, air, calcium, sodium, chloride ions, and some other substances, along with more typical macronutrients, since they are needed in large quantities by the human body. In this calculator, we only calculate daily carbohydrate, protein, and fat needs. Micronutrients are another essential part of human nutrition and consist of vitamins and dietary minerals such as Vitamin A, copper, iron, and iodine. While macronutrients are necessary daily in amounts on the order of grams, humans typically only need fewer than 100 milligrams of micronutrients each day. Protein Proteins are organic compounds comprised of amino acids, and are one of the types of macronutrients. Amino acids are essential to a person's well-being, and there are certain amino acids that can only be obtained through diet. These amino acids are typically referred to as "essential amino acids," and are obtained by humans and other animals through the consumption of protein. There are numerous sources of protein, both animal (meat, dairy, etc.) and plant-based (beans, legumes, nuts, seeds, etc.). There also exist protein supplements that are sometimes used by people who are trying to build muscle. Although protein is a necessary part of the human diet, as with most things, moderation is important. There are also healthier and unhealthier proteins. Healthier proteins include: Soy Beans Nuts Fish Skinless poultry Lean beef Pork Low-fat dairy products Unhealthier proteins include: Fried meats Processed meats (deli meats, sausages, fast-food burgers etc.) High sugar yogurts Processed protein bars Many kinds of cheese Carbohydrates (Carbs) Carbohydrates, often referred to as simply "carbs," are compounds that are typically classified as sugar, starch, or fiber. Sugar is the simplest form of carbohydrate, while starch and fiber are complex carbohydrates. Carbohydrates are often also classified based on the number of saccharides that comprise them: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Monosaccharides and disaccharides are often referred to as "simple carbohydrates," while oligosaccharides and polysaccharides are referred to as "complex carbohydrates." Glucose is a monosaccharide and is one of the key sources of energy for humans, as well as other animals. Polysaccharides
https://www.calculator.net/macro-calculator.html
• Remember you cannot rely on *just* motivation, you need consistency which means showing up on the days you don’t want to get out of bed
• Also try going therapy as most of the time obesity/weight gain has underlying causes ie.low self esteem, emotional eating, childhood factors etc. so perhaps try talking to a therapist or even journalling, it helps a lot.
• Remember, weight loss if about healing yourself from the inside, think of it as a journey and give yourself time, you didn’t gain it overnight and you won’t lose it overnight. It takes time, effort and consistency.
• Discipline is key, to achieve desired results, you must stick to a plan. Its normal to fall off the band wagon once in a while, but repeatedly will cause your progess to stunt.
• Mindset is key, have a clear ‘why’, don’t lose weight just to be skinny but to live longer, have a healthy life, be disease free…etc.
• Before working out, make sure you have a high protein meal or a smoothie for energy and post workout, make sure you have a healthy snack to help with recovery.
•Drink warm lemon water when you wake up, or alternatively you could try Black coffee with lemon in hot water, it melts fat like butter.
• Remember; get it together or forget it forever!
I really hope this has been able to help and feel free to dm me or reply to me in the comments for any questions. I’ll sure be happy to answer.
Have a nice day everyone<3
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