You might have heard this multiple times before – “you cannot outrun a bad diet” – but then you can definitely club together exercise along with diet to get faster weight loss results. Fat loss fundamentally boils down to burning more calories than you consume through food, and unquestionably, diet plays a much bigger role in creating a calorie deficit and at the same time, ensures you are not adding any excessive calories. And with the right kind of exercise, you can create a larger deficit and accelerate fat burning. You cannot do extremes of either diet or exercise hoping to melt away all stored fat; for example, doing crash dieting or following extreme exercise routine is not a sustainable strategy, and you would most likely give up within a few days. Considering you are following the Speed Slim diet plans on Rati Beauty app, let’s look at the exercises which would help you bring about faster weight loss. Here you go:
1. Walking:
We tend to underestimate the weight loss benefits associated with walking and think it’s an activity only for the elderly population who want to improve their health markers like blood pressure and blood sugar. But then, aa majority of people who have successfully lost a considerable amount of weight started with brisk walking and then slowly graduated to high-intensity workouts. It’s a great exercise for those who find gym an intimidating place. Wait, there’s more – walking is not just great for physical health, it also is a great activity to clear thoughts and boost mental health as well. But do set a target to achieve a target of 10,000 steps or more per day because that way, you can burn up to 0.5 kg a week. You can also burn more calories than regular walkers by following these tips – “10 Walking Tips to Burn More Calories for Weight Loss.”
2. Jogging:
It’s one of the best cardio exercises, elevating your heart rate, leading to more calorie burn. Jogging engages large muscle groups, including your legs and arms. Since muscles are metabolically active, they need more energy in the form of calories to function, so the more muscles you engage, the more calories you get to torch. With jogging, one can burn 100 to 150 calories per mile. It’s also a good exercise to create an afterburn effect where your body continues to use up energy, long after the exercise has been done and dusted with, in order to replenish depleted oxygen level, to repair muscles, and to come back to its previous resting state! If you are too shy to jog, jumping ropes are a great alternative. Zumba and dancing too are effective way to workout.
3. HIIT/Tabata:
High-Intensity Interval Training (HIIT) form of workout comprises of short bursts of intense exercise followed by brief periods of rest. It can help you burn a lot of calories in a short amount of time; some people do only 7 minute of HIIT and see great results! HIIT exercises are great for individuals who cannot squeeze time out of their busy schedule to hit the gym. Burpees, mountain climbers, jumping jacks, bicycle crunches, high knees are some HIIT exercises which do not need any equipment at all and can be done in the comfort of one’s own home. Tabata too is a form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 4 minutes. Also read: “7 Minute Fat Burning HIIT Exercises That you can Do at Home.”
4. Resistance Training:
Also known as strength training, it can change your body composition apart from helping with weight loss. Building muscle by strength training increases metabolism and helps burn more calories even at rest! When you lift weights, muscle fibers develop micro tears and the body uses up quite a lot of calories to repair and re-build these fibers, and gets toned in the process. Strength training also creates an afterburn effect which means you burn calories throughout the day as your body is repairing and re-building muscles. Squats, deadlifts, push-ups and lifting with weights are some of the best strength training exercises to try at the gym.
5. NEAT:
Just one hour of physical activity and getting sedentary for the rest of the day would do you no good; keeping active through the day will consistently burn calories and keep metabolism robust as well. There are certain fat-burning enzymes that shut down when you sit for a few hours and when you get up on your feet and take a few steps, these enzymes restart and get the fat-burning process into motion. That’s where NEAT activities would help. With NEAT (Non-Exercise Activity Thermogenesis), you get to burn calories through activities that actually do not fall into the standard category of “exercise.” Doing household chores like cleaning, mopping, sweeping for example. Some other activities that come under the NEAT category are dancing, standing and preparing meals (follow the diet plans on the Rati Beauty app). Even walking around the mall, doing window shopping would burn calories, just try to be on your feet for most part of the day.
Summing up, as mentioned above, every form of physical activity would help create a calorie deficit leading to weight loss. You can pick any form of exercise, do remember that yoga too is a good way to move your body, gain flexibility, fight stress (chronic stress can lead to emotional eating, poor food choices, disrupted sleep patterns, and hormonal imbalances, all of which can contribute to weight gain). So eat right and stay fit!
10 Walking Tips to Burn More Calories for Weight Loss
7 Minute Fat Burning HIIT Exercises That you can Do at Home
