Motivation and Exercising to lose weight

When losing weight, more physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through physical activity and reducing the number of calories you eat create a “calorie deficit” that results in weight loss.

The Best Weight Loss Tips: Motivation and Exercising to lose weight

1. Don’t be discouraged if you don’t see results right away when you begin working out, whether at home or in a gym. It takes more than a week to get your body into shape and to start making progress. Many people make the mistake of believing that their exercising isn’t working when it just takes a little bit of time.

2. Check your weight when you start exercising but don’t use it as a guide to how much weight you are losing. Your weight fluctuates throughout the day. If you check your weight every day, you may only end up getting discouraged.

3. The best way to know if you’re losing weight is by the fit of your clothes. If you start to feel like you’re floating in your clothes, you know you’re eating and exercising is doing you some good. Another way to know if you’re losing weight is if you can begin moving where you usually buckle your belt; of course, tighter is better.

4. Take a day off from exercising to provide your body with a chance to rest and repair. Your body needs a day off once a week.
5. Three days of 30-minute exercise will help you maintain your weight, but you need at least 4 days of 30-minute workout to begin to lose weight, and 5 days a week is even better.

6. Try to find an exercise buddy. This should be someone as committed to exercising and losing weight as you are. One of the advantages of finding a committed partner is that you have someone to keep feeling responsible to them. The knowledge that someone is waiting on you makes it easier for you to get out of bed and exercise with them.

7. If you decide to increase the length of your workouts, do so gradually. The same is true for the intensity of your workouts.
8. Select an exercise routine that suits your lifestyle. Everybody has a different lifestyle and a different profession. There is no set time that you should or should not work out. If you like to work out late before you go to bed because it is relaxing for you, then do it. If you want to work out early in the morning because it helps you wake up, then that’s great too. Some people like to work out on their lunch break to take a break from the stress of their job or because that is the only time they have available.
9. Don’t stand around; walk around. If you can walk around, then do it. People who are pacers are doing themselves a lot of good because they are constantly moving. Pacing also helps you think.
10. Don’t sit if you can stand. If you can stand comfortably, you will burn more calories than if you were to sit.
11. Don’t lie down if you can sit. Same concept as the two above.
12. If you have a job where you sit the whole time, stand up and stretch every half hour or so. Most of today’s jobs are in front of a computer and require you to sit. If you have a job like this, make it a point to move every so often.
13. Walk around while you’re on the telephone. You’ll get a good workout if it is a long conversation.
14. Use the stairs instead of the elevator or escalator. These are great conveniences, but they make us very lazy. Also, it may be quicker to take the stairs than to wait on an elevator to open.
15. If you can’t run for a physical reason, try 15 minutes of brisk walking to keep fit.
16. You can walk anywhere if you have time. If work or the grocery store is not far away, consider walking there or riding a bike. It may take you longer, but you’re getting your workout in at the same time.

17. Hide the remote control from yourself. Remote controls are also evil when it comes to losing weight. If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do. Get up and change the channel if you don’t have a remote or go for a walk instead of watching TV.
18. Do your fetching. If you need something from the kitchen, the TV channel changed, the mail or newspaper from the driveway, walk and get it yourself. Adding a little walking to your day will do wonders for you.
19. Turn on some music and dance. Again, the more you get moving, the better you will feel and lose more weight.
20. You take public transportation, get off a block before your stop and walk the remainder of the way. This is an excellent way to squeeze in a walk before and after work or on the way to another destination.
21. Suck in your stomach when you walk. Walk properly, but do your best to keep that stomach tucked in. You will soon begin to feel those muscles tightening.
22. Do breathing exercises to tone your midsection. It is excellent how breathing correctly and with your entire diaphragm can help to tighten your abdominal muscles. Most people breathe way too shallow as it is, and oxygen is good for the brain.
23. Experiment with yoga. Yoga is a great way to lose weight and reduce your stress levels. Yoga teaches you how to control your muscles and gain more control over your muscles groups.

24. Take your dog on a walk. The chances are that if you’re not getting enough exercise, neither is your pet. Or let your dog take you on a walk. For once in his life, let him lead you where he wants to go and as fast as he wants to get there. It could be a good workout for both of you.
25. Join a dancing class. This could be ballroom dancing, where you learn dances like the tango, salsa, or foxtrot. These dances are fast-paced and will get you moving. Even slow ballroom dancing is a lot of exercises and will tone your legs. Or, you can take an aerobic dance class. How many dancers do you know that are overweight?
26. Lean against the wall so that your face is close and then use your hands to push your body away. Do this three or four times to stretch.
27. Swim whenever you can. Swimming is a great way to get your cardio exercise, and it’s low to no impact on your joints, which is excellent for people who have osteoporosis or joint problems.
28. Try playing tennis or basketball. Playing games is a great way to get into shape. It’s also more fun to work out with someone else in a competitive atmosphere. You will be more driven to push yourself, and you’ll burn more calories; just don’t overdo it.
29. Always start your workout with a warm-up of about 5-10 minutes and end with a cooldown of 5-10 minutes. Your body needs to reach a certain heart rate level before responding well to the rest of the workout.
30. If you’re standing around, stretch your legs a bit by standing up on your toes and then gradually drop to your heels. You can also flex your buttock muscles as well, but maybe when nobody else is looking.
31. Don’t slouch in your chair. Try to sit up straight and erect at all times. Slouching is bad for your back and gives you a flabby figure. Make it a point always to sit and stand with good posture.
32. Don’t discourage yourself from exercising and eating right by wearing clothes that don’t fit. If you’re a medium, wear a medium. Wearing the wrong types of clothes can make you appear more significant than you are. This includes workout wear as well. If you wear clothes that fit now, you get to go shopping later for smaller clothes, and you can sell your slightly worn, more oversized clothes in a consignment shop, or you can take them to Goodwill to be given to someone who can use them.

 References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/

https://www.nature.com/articles/s41366-019-0409-x