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8 Exercises for Weight Loss (Part II)

# 5 Intervall Training

High-intensity interval training (HIIT), sometimes known as interval training, is a general phrase that refers to short bursts of intensive activity followed by recovery periods. A HIIT workout usually lasts 10–30 minutes and burns a lot of calories. In a study of nine active males, HIIT burnt 25–30% more calories per minute than other types of exercise, such as weight training, cycling, and treadmill jogging. As a result, HIIT can help you burn more calories while exercising in less time. Furthermore, HIIT has been proven in multiple studies to be particularly effective at burning belly fat, which has been connected to a variety of chronic conditions. HIIT is a simple activity to integrate into your schedule. All you have to do is decide on a workout, such as jogging, jumping, or bicycling, as well as your exercise and rest periods. For example, on a bike, pedal as hard as you can for 30 seconds before slowing down for 1–2 minutes. For 10–30 minutes, repeat this pattern.

# 6 Swimming

Swimming is a great method to get in shape and reduce weight. A 155-pound (70-kg) person burns about 233 calories per half-hour of swimming. The amount of calories you burn appears to be influenced by how you swim. A 155-pound (70-kg) person consumes 298 calories per 30 minutes while swimming backstroke, 372 calories while breaststroke, 409 calories while butterfly, and 372 calories while treading water. Swimming for 60 minutes three times per week lowered body fat, improved flexibility, and reduced many heart disease risk factors, including high total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged women. Swimming also has the benefit of being low-impact, which makes exercise gentler on your joints. This makes it an excellent choice for anyone suffering from injuries or joint pain.

# 7 Yoga

Yoga is a popular form of exercise and stress relief. While it isn't typically viewed of as a weight-loss activity, it does burn a lot of calories and has a lot of other health benefits that can help you lose weight. A 155-pound (70-kg) person burns roughly 149 calories in 30 minutes of yoga practice (5). In a 12-week trial of 60 obese women, those who participated in two 90-minute yoga sessions each week had their waist circumference shrink by 1.5 inches (3.8 cm) on average, compared to those in the control group (23Trusted Source). In addition, the yoga group saw benefits in their emotional and physical health. Yoga can teach mindfulness, which can help you avoid bad meals, regulate overeating, and better understand your body's hunger signals, in addition to burning calories .
Yoga classes are available at most gyms, but you can practice yoga anywhere. This can be done from the convenience of your own home, as there are numerous guided instructions available online.

# 8 Pilates

Pilates is an excellent beginner-friendly exercise that may aid weight loss. A individual weighing roughly 140 pounds (64 kg) would burn 108 calories in a 30-minute beginner's Pilates session, or 168 calories in a 30-minute advanced class. Although Pilates does not burn as many calories as cardiovascular workouts such as running, it is more pleasurable for many individuals, making it easier to keep to over time. In an 8-week study of 37 middle-aged women, it was discovered that doing Pilates movements for 90 minutes three times a week lowered waist, stomach, and hip circumference much more than a control group that did no exercise over the same time period. Pilates has been proved to increase your strength, balance, flexibility, endurance, and general fitness level in addition to weight loss. Try incorporating Pilates into your weekly regimen if you want to give it a try. Pilates can be done at home or in one of the many gyms that provide the program. Combine Pilates with a healthy diet or other forms of exercise, such as weight training or cardio, to improve weight loss even more.

8 Best Excercises for Weight Loss (Part I)

#1 Walking

Walking is one of the most effective weight-loss workouts, and with good reason. It's a simple and practical approach for novices to begin exercising without feeling overwhelmed or having to invest in expensive equipment. It's also a low-impact exercise, which means it won't put too much strain on your joints. According to Harvard Health, walking at a moderate pace of 4 mph (6.4 km/h) for 30 minutes burns roughly 167 calories for a 155-pound (70-kg) person (5). A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively. It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

#2 Jogging or Running

Running and jogging are excellent weight-loss exercises. Although they appear to be similar, the main distinction is that a jogging speed is often 4–6 mph (6.4–9.7 km/h), but a running pace is greater than 6 mph (9.7 km/h). A 155-pound (70-kg) person burns about 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace. Furthermore, research has shown that jogging and running can aid in the burning of dangerous visceral fat, sometimes known as belly fat. This form of fat wraps around your internal organs and has been related to heart disease and diabetes, among other chronic disorders. Running and jogging are both excellent activities that can be done anywhere and easily included into your weekly regimen. To begin, strive to jog for 20–30 minutes three to four times per week. If jogging or running outside is too strenuous for your joints, try running on softer terrain like grass. Many treadmills also come with built-in padding, which may be more comfortable for your joints.

# 3 Cycling

Cycling is a popular exercise that can help you lose weight and improve your fitness. Although cycling is generally done outside, many gyms and fitness facilities have stationary bikes that allow you to pedal indoors. A 155-pound (70-kg) person burns roughly 260 calories per 30 minutes of moderate cycling on a stationary bike, or 298 calories per 30 minutes of moderate cycling on a bicycle at 12–13.9 mph (19–22.4 km/h). Cycling not only helps you lose weight, but it also improves your general fitness, increases insulin sensitivity, and lowers your risk of heart disease, cancer, and death when compared to persons who don't ride consistently. Cycling is beneficial to people of all fitness levels, from novices to elite athletes. It's also a non-weight-bearing, low-impact workout, so your joints won't be overworked.

# 4 Weight Training

For those seeking to lose weight, weight training is a common option. A 155-pound (70-kg) person burns around 112 calories per 30 minutes of weight training. Weight training can also help you gain strength and encourage muscular growth, which can help you increase your resting metabolic rate (RMR), or the number of calories your body burns when at rest. A 6-month study found that conducting 11 minutes of strength-based exercises three times per week resulted in an average increase of 7.4% in metabolic rate. This increase was comparable to burning an extra 125 calories per day in this study. Another study indicated that 24 weeks of weight training resulted in a 9% increase in metabolic rate in men, equating to an extra 140 calories burned each day. The increase in metabolic rate among women was roughly 4%, or 50 extra calories per day. Furthermore, when compared to aerobic exercise, multiple studies have shown that your body continues to burn calories for many hours after a weight-training activity.

13 Ways To Speed Up Your Fat Loss Journey (Part IV)

# 10 Do Some HIIT

HIIT stands for High-Intensity Interval Training, and it is currently all the rage. F45, Crossfit and other group fitness courses are all high-intensity interval training (HIIT) activities. The workouts are full of fat-burning exercises that will boost your metabolism and increase your fat-burning potential. People who completed HIIT training lost up to 28% more weight than those who conducted longer types of moderate-intensity activity. The frequent adjustments in intensity and activity improve your heart rate and metabolism long after the fat-burning workout is finished, which is why HIIT training is so effective for weight loss. HIIT training is one of the quickest ways to lose weight due to the ease with which you may raise your heart rate.

# 11 Eat Some Probiotics

Probiotics are a variety of living microorganisms that are beneficial to your digestive system. The significance of gut health cannot be overstated with experts referring to the gut as the body's second brain. It has the enormous responsibility of converting the food you eat into cells, energy and everything else you require to function. Probiotics are an important part of a healthy diet because they help your gut function better. Certain probiotics have also been demonstrated to help in fat loss. Lactobacillus gasseri, one of these probiotics, has been proven to target belly fat particularly and possesses anti-obesity properties. Yogurt, kefir, kombucha and supplements are the finest sources of probiotics.

# 12 Increase Your Iron Intake

Iron is a vitamin that aids in the conversion of nutrients into energy in the body. It also aids in the delivery of oxygen to your cells, which is why people with iron deficiency can feel light-headed and exhausted since their bodies aren't receiving enough oxygen and red blood cells. When it comes to fat reduction, the more oxygen you can access to your cells, the more fat oxidation and fatty acid breakdown you'll be able to do. Because iron aids this process, it's critical to ensure you're getting enough of it in your diet. Lean meats, legumes, seafood and spinach are the finest sources of iron.

# 13 Try Intermittent Fasting

Because it works, we're strong fans of intermittent fasting. Intermittent fasting triggers a hormonal response in your body that helps you burn fat. Your blood insulin levels drop dramatically when you limit your meal time. When this happens, your cells find it more difficult to absorb glucose for energy, so they turn to a different source of energy: fat! Not only that, but short-term fasting generates a 14 % rise in metabolic rate, meaning you'll burn more calories throughout the day. Fasting is most commonly practiced by eating within an 8 or 10 hour window. Our main eating hours are 11 a.m. to 7 p.m., so all you're missing is breakfast.

13 Ways To Speed Up Your Fat Loss Journey (Part III)

# 7 Fill Up On Fibre

Fibre is frequently disregarded when it comes to fat loss, yet soluble fiber has been found to be advantageous to people seeking to tone up on numerous occasions. Soluble fiber increases fat reduction by acting as an appetite suppressant and is essential for a healthy gut flora. Not only that, but a recent clinical research in the United States found that boosting your fiber intake had the same fat-burning effect as any other more complicated dietary alteration. Aim for 30 grams of fiber each day in your diet to be sure you're receiving enough. Wholegrain bread and rice, fruit, nuts, and vegetables are all good sources of fiber.

# 8 Cut Down On Refined Carbs

Foods that have been substantially processed are known as refined carbohydrates. Much of the fiber and minerals are lost during processing, leaving us with "empty carbs." Sugary foods, fast food, white bread, soft drinks and so on are all high in refined carbohydrates. Refined carbs, on the other hand, are used by the body considerably faster than unprocessed carbs. As a result, refined carbohydrates provide a quick burst of energy rather than a long-lasting energy like other nutrients. They're less filling as a result, and you'll get hungry faster, leading to overeating and weight gain. Avoid processed foods in favor of more filling whole foods if you're attempting to lose weight.

# 9 Drink Coffee

Coffee is, without a doubt, a fantastic drink. It's good for your brain and attentiveness and it's also good for your waistline. This is due to the fact that coffee contains no calories, so you can drink as much as you like without gaining weight. However, keep in mind that milk, sweeteners, and sugar all include calories. When it comes to coffee, the caffeine is the real explanation for its fat-burning properties. Caffeine has been demonstrated to accelerate your metabolism, promote fatty cell oxidation and improve your workout performance, all of which contribute to more exertion and calories burned. Coffee might be argued to be nature's best fat burner.

13 Ways To Speed Up Your Fat Loss Journey (Part II)

# 4 Up Your Cardio

There's a reason why there are so many group fitness gyms springing up: cardio is king when it comes to lowering body fat percentage. Whether you choose running, yoga, cycling or HIIT (High-Intensity Interval Training), cardio provides numerous health benefits, particularly for your waistline. But keep in mind that you can't outrun a terrible diet, so don't overeat to compensate for your physical activity. Instead, figure out how many calories you should consume each day and combine that with cardio exercise to assist you lose weight.

# 5 Eat Healthy Fats

Eating fat can help you burn fat, which may seem counterintuitive. Fats have had a poor rap in recent years, yet they are necessary for a balanced diet and weight loss. Omega 3 and 6 fatty acids, monounsaturated and polyunsaturated fats, and polyunsaturated fats are known as "good fats" because they are beneficial to your heart, cholesterol, and waistline. Fish, almonds, eggs, olive oil, and avocado are excellent sources of healthful fats.

# 6 Drink Better

No, we're not talking about quitting drinking. We simply mean that you should be more aware of what you consume in general. Even if you don't realize it, flavored drinks contain calories, the majority of which are sugars. These calories are referred to as "empty calories" since they rarely provide any nutritional benefit in exchange for their caloric density. Soft drinks, flavored milks, and energy drinks are the worst offenders. If you enjoy them, have them on occasion, but make healthy drinks and water your first priority.

13 Ways To Speed Up Your Fat Loss Journey (Part I)

#1 Strength Training

Why not turn fat into muscle at the same time if you want to lose weight? Although this may appear to be pseudo-science, the notion has some merit. Strength training has been shown to increase your metabolism for up to 38 hours after your training session, meaning you'll continue to burn calories long after you've finished your workout. High-rep strength training has even been shown to be more effective for fat reduction than cardio, so if you're looking for a fat-burning workout, this is one to try.

#2 Eat A High Protein-Diet

You might believe that high-protein diets are only for strongmen and bodybuilders, but it turns out that anyone seeking to tone up can benefit from them. Researchers at the University of South Australia discovered that eating a high-protein, low-carb diet results in more body fat loss than eating a conventional protein, low-carb diet. The study also found that high-protein diets can help people keep their lean body mass, so the weight they lost was mostly fat tissue.

To eat a high-protein diet, aim for 1.6 grams of protein per kilogram of bodyweight every day and vary the protein sources you consume.

#3 Get More Sleep

Simply sleep it off if you really want to slim down your stomach. People who obtained 6 to 8 hours of sleep per night were two times more likely to succeed with their weight loss program than those who slept less, according to a 2006 study on sleep duration and body mass.

Blue light is a prominent cause of sleep disturbance these days. Blue light, which is emitted by your phone and other devices, affects your body's sleep hormones and delays your sleep cycle. The easiest method to avoid this is to turn off your phone an hour before going to bed and wear blue-light glasses at night.

15 Delicious Uses for Oatmeal You Never Knew (Part III)

#11 Try zoats

Have you ever heard of zoats? The amusing name really refers to a simple—but delicious—dish made with shredded zucchini, oats, milk, spices, and add-ins. Although the zucchini may give your cereal a slight green hue, don't let that deter you. Eating zucchini oats is a simple way to introduce vegetables to your breakfast bowl, a place where they're often overlooked.

#12 Add it to a veggie burger

Are you having problems getting your homemade veggie burger to stick together and keep you satisfied? Toss in some oats! You won't be able to tell the difference, but you'll appreciate the better texture.

#13 Use it to save cash on BBQs

Though it may seem unusual, the super grain may also be used to make beef burgers. This cooking trick not only adds fiber and immune-boosting vitamin A to your dinner, but it also permits your beef to yield more patties, allowing you to stretch your dollar even farther. The best part is that it won't change the flavor at all!

#14 Swap it in for granola

If you usually top your yogurt with granola, you're significantly slowing down your weight reduction. Although the crunchy cereal has a healthy reputation, a small 1/2 cup serving contains 300 calories, 14 grams of fat, and 12 grams of sugar! What is my recommendation? Substitute oats for granola—it'll be much easier on your waistline. But don't just dump the oats into your bowl without cooking it first. Microwave it with a little water, vanilla essence, and cinnamon. Layer the oatmeal mixture with plain Greek yogurt, almond slivers, and fresh fruit after it's cooked.

#15 Make your own oat packs

Consider making your own "to-go" packs if you enjoy the mobility, flavor, and convenience of pre-flavored oat packets but are concerned about their high sugar content and strange chemicals. Simply spoon oats, chia seeds, nuts, no-sugar-added dried fruit, and spices into little snack-sized baggies to prepare them. This way, you can take one at work and mix it with water or milk—or wherever you end up eating breakfast. Apple with cinnamon, dried strawberries and coconut, cinnamon with walnuts and raisins, and dried banana with PB2 are a few of our favorites.

15 Delicious Uses for Oatmeal You Never Knew (Part II)

#6 Cook up a stealthy brinner

Only have oatmeal, eggs, and a few other essentials in your kitchen? You won't need to make a traditional brinner again because you can have a hearty risotto-inspired dinner on the table in under 30 minutes. Seriously! Crack an egg in a pan and season with salt and pepper while you're making your oats on the burner. Once the oatmeal is done, transfer it to a bowl and top it with the egg, cheese, and chopped onion. As a consequence, you'll have a healthy, waist-tinting dinner that's Instagram-worthy.

#7 Throw them in a Mason jar

Even though they're called overnight oats, they don't require PJs or twilight to prepare. The dish also works well as a dinner option! Toss oats, drink, and toppings of choice into a mason jar before heading to work for the day, and the flavors will meld in the refrigerator while you're gone. You'll have a delicious, healthy supper ready to eat the minute you come back in the door after only a few minutes of prep work.

#8 Bulk up a smoothie

If your morning smoothie makes your stomach grumble, try adding some ground oats to your glass. Add the rest of your smoothie ingredients to the blender after grinding up a handful of raw oatmeal. Blend until well mixed. As a result, you'll have a thicker, fiber-rich smoothie that will keep you satisfied until lunchtime.

#9 Set it and forget it

Holiday brunches, you've met your match! Making a healthy morning meal for the masses has never been easier thanks to your trusty slow cooker. To make slow cooker oatmeal, simply combine the oats, milk, and cinnamon in the machine, then set it and forget it. Set up a self-serve topping station the next morning so your guests may create their own bowl. Fruit, nuts, unsweetened coconut, and cacao nibs, as well as these finest toppings for overnight oats, are all delicious possibilities.

#10 Thicken things up

Oats are an excellent way to thicken a soup, sauce, or stew while also adding health benefits. However, crush the grain into a small powder before tossing it into your meal to avoid a lumpy texture.

15 Delicious Uses for Oatmeal You Never Knew (Part I)

#1 Use them in place of breadcrumbs

Did you know that in recipes like meatballs, chicken nuggets, and meatloaf, rolled oats can be used in place of breadcrumbs? It may be unconventional, but it works wonders and is a simple way to add extra nutrients to family dinners. Anyone for oatmeal-crusted chicken tenders? That is something that no child (or adult) would refuse! Depending on the type of food you're making, you might want to mix the oats to get a texture that's more like breadcrumbs.

#2 Make cheap snack bars

Sick of shelling out cash each week on granola and snack bars? Extend your grocery budget and keep hunger at bay by making a homemade oat-based batch instead. Each serving has around 130 calories and 7 grams of sugar, and, better yet, they're easy to make.

#3 Add them to pancakes

Homemade pancakes are often high in nutrient deficient calories and carbs, which isn't ideal if you're attempting to shed belly fat. But that's no need to abandon your favorite breakfast cake. Replace the flour, white sugar, milk, and butter with bananas, eggs, oats, baking powder, and salt to make the recipe weight-loss friendly. As a consequence, you'll get a fluffy hotcake that's high in satiating fiber and muscle-building protein.

#4 Fix a batch of oat flour

If you make homemade bread, waffles, and desserts with conventional four, you're missing a major opportunity to add waist-whittling, healthy nutrients to your diet. Although store-bought oat flour is better for you than the white variety, it can be pretty costly. To reap the benefits without going broke, toss some old fashion oats in a food processor and let 'er rip! The resulting mixture can be used exactly how you'd use white flour in all of your favorite recipes.

#5 Make healthier muffins

Not only are regular muffins sweetened with sugar, they're also prepared with flour, a refined carbohydrate that the body turns to produce sugar and then glucose, which is stored as body fat if it's not needed for fuel. Although a muffin isn't the healthiest breakfast option, if you can't give them up, you can at least make them healthier by replacing the flour with rolled oats. We also like the notion of replacing refined sugar with ripe bananas instead.

Women bodies are built different in terms of losing fat, especially around the belly areas. In some ways excessive training can be counter productive and could lead to more weight gain.

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WORST BREAKFAST FOODS THAT MAKE YOU GAIN WEIGHT! (Part II)

#4 Bagel and Cream Cheese

Bagels are high in calories (one bagel is nearly four slices of bread), and they provide relatively little nutrition. Not to mention, most are simple carbohydrates, so unless it's whole wheat, you'll be missing out on fiber, which will keep you full. Sorry to break it to you, but cream cheese is only there to gratify your taste buds, not your nutritional requirements - even if it's the vegetable type. If you can't get enough of your morning bagel, try half a whole-wheat bagel smeared with avocado or nut butter. This way, you'll save calories while also getting some nutritious protein, fiber, and fat to round out the meal.

#5 Pre-Mixed Oatmeal

Oatmeal is one of the best ways to start the day, and it can help you lose weight. Pre-mixed packages, on the other hand, provide a little more than you bargained for. When we choose premixed oatmeal, we typically receive less fiber and more added sugar because the grain is normally more processed. Add your own fruit to plain steel-cut oats for a healthier dish. Nut butter, seeds, coconut, and cinnamon are all delicious and healthy additions that will help you avoid hunger and consuming unnecessary calories.

#6 Toaster Pastries

Only your nostalgia is being fueled by these sweets. As a kid, grabbing a Pop-Tart from the toaster on the way to school might have sufficed, but your body needs energy in the morning, and this option will leave you hungry. Any natural energy you gain from the excess sugar in these pastries will be quickly depleted. The low fiber content also doesn't help to balance things out.

#7 Flavored Yoghurt

Yogurt, like pre-mixed oatmeal, begins as a healthful option until corporations add consumer-pleasing frills like artificial colors and tastes. Yogurt is a good source of calcium, protein, and gut-healthy probiotics in its natural state. In most cases, though, flavored versions—especially fruit-on-the-bottom varieties—contain a lot of added sugar and syrup. Instead, opt for plain yogurt and add your own fruit or perhaps a few almonds for some healthy fat that will aid digestion and boost fullness.

WORST FOODS THAT ARE MAKING YOU GAIN WEIGHT! (Part I)

#1 Sugary Cereal
Leave the Lucky Charms and Frosted Flakes in your childhood memories, where they belong. The sugar surge from these cereals will mess with your blood sugar levels, making you need more sugary treats later in the day. This is still true for sugary cereals. If you don't eat enough at breakfast, you'll eat extra soon afterward, resulting in you consuming more calories than you need and packing on the pounds. Also, keep in mind that seemingly healthy products like granolas might contain a lot of sugar, so study the nutrition label before you buy!

#2 Waffles
Waffles are high in simple carbohydrates (which means they digest quickly and don't keep you full for long) and might be considered a dessert depending on the toppings you use. If mentioned on the package, some toaster kinds may provide a good amount of fiber. Other possibilities, on the other hand, can be severely lacking. Waffles aren't exactly a balanced breakfast, whether you prepare your own batter or toast them in the toaster. When it comes to choosing a great breakfast, you always want to balance protein or fat with minimally processed fiber-rich carbohydrates, such as scrambled eggs with fruit or toast.

#3 Orange Juice
Nothing beats a glass of orange juice first thing in the morning, right? This breakfast staple has a lot of sugar (sure, it's natural fruit sugar, not "added sugar," but it's still a lot of sugar). Juice in the morning (especially heat pasteurized fruit juice) can be heavy in sugar and calories. Furthermore, because the fruit juice is treated at a higher temperature, some nutritional content may be lost. Instead, opt for freshly squeezed juice, cold-pressed juice, or high-pressure-pasteurized fruit and vegetable juice, which are higher in nutrients and lower in sugar. A decent rule of thumb is to search for a juice that has two vegetables for every fruit.

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