Lose Weight with simple Exercise and Diet

Weight Loss = Exercise + Diet

Let’s start with diet:

For anyone who is trying to lose weight, one of the very important aspects is your diet! The body works by a system called caloric gain or deficit.

When you take in less food (calories) than your body needs to carry out its activities, you create a deficit, so your body has to go into its fat stores and mobilise fat for energy to use to perform its activities. That is how you lose your fat! When there is a caloric gain, that is when you eat more than the body needs, the excess is stored as fat in your body. You need to know that 1 pound is equal to 3500 kcal; therefore for every extra 3500kcal you take in, you have added an extra pound!!

Now one mistake a lot of us make, is thinking that skipping meals would help you achieve your result faster. I have said it over and over, it doesn’t. NEVER SKIP MEALS. Skipping your meals firstly reduces your body’s rate of metabolism, therefore your body not use up as much calories as it is supposed to use daily. Secondly, most times, you realise that you end up eating so much more food the next time you eat after skipping a meal because you would be very starved and hungry. TRUE!

Now the best way to lose weight is usually by eating 5 to 6 meals a day. But there is a problem with this, which is COMPLIANCE. Most people, in an attempt to eat 6 small meals a day, would end up overeating. I often advice people to do 3 small meals a day, with lots of water in between and one fruit in-between. The advantage of the 6 small meal method is that it would help to keep up your metabolism at all times so your body is constantly burning and burning more calories.

There are some foods which would help you and there are some you should try and eat very little of.
Some examples of the good ones:

1. Beans
2. Vegetables
3. Fish
4. Skinless chicken
5. Skinless turkey
6. Sweet potatoes
7. Fruits
8. Carrots
9. Cucumber
10. Cabbage

Please, avoid:

1. Rice

2. Bread
3. Butter
4. Spaghetti/ all forms of pasta
5. Salad cream
6. Chocolates
7. Coke and other sweetened drinks. Only take water, no fruit juices.
8. Ice cream
9. Cake
10. Biscuits

Remember, no heavy meals at night, always try to finish your meal before 7pm.


The easiest exercises to lose weight quickly aren’t skills available to merely very few. They’re very common, but they may be disregarded by most. Many people trying to slim down may think there is some miracle system or workout which will achieve it.

Would it amaze you to realize that it is likely you have previously been involved in many of these workout routines. The important key is in understanding how to do these workout routines for optimum benefit.

Should you walk or climb up stairways, for example, you’re making use of the very best physical exercises to lose weight quickly. You need to simply take full advantage of them simply by upping the regularity and time you actually spend on this type of heart-thumping pursuits.

Until you devote a strenuous 40 to 60 minutes every single day on these types of exercises, you’ll not lose weight quickly. You will merely get fatigued. The secret is uniformity and you work your body regularly. Muscles building workouts are best to lose weight quickly.

Whatever workout program you select, be sure you put all your efforts into it. You need to ensure that your heart rate is up along with your blood pumping through the entire exercise period, having a good cool down soon after.

If you are brisk walking or jogging, for instance, walk gradually for the last couple of minutes to allow your body the opportunity to cool off. Quitting all of a sudden could cause muscle tissue aches and really is detrimental to your heart. Provide time for it to fall back to regular beats while you are reasonably active.

Ensure you drink plenty of water when they are exercising to re-supply your stores and to help alleviate problems with cramping pains.

Here’s the 7 most effective exercise routines to lose weight quickly. Begin steadily and allow your body to adapt to the workout routines.

1. Squats: This particular exercise is ideal for developing leg and buttock muscle groups. Stand with the feet at shoulder width a part and squat straight down just after which back up 10-20 times or (reps) with 2 or 3 sets.

2. Lunges: You most likely recollect these during your school times. They offer the most effective whole body cardiovascular workouts. Do 4 or 5 set of 20 lunges for the best gains.

3. Walking: If you have made several journeys upstairs whilst moving about or vacuuming, you will recognize how much stamina this activity requires. The rewards are multi-fold: uses up calories, increases heartrate, excellent aerobic exercises, develops leg and buttock muscle groups. You should use your staircases for this. Step-up and straight down 20 times, relaxation and do it again 2 or 3 times.

4. Strolling: Quick strolling is preferable to slower strolling, however both of them are worthwhile. If you would like a physical exercise to lose weight quickly, go walking energetically for 30 minutes and you will burn off upwards of 180 calories.

5. Riding a bike: The out-of-doors is usually more pleasant, however standing indoor cycles or cross trainers can offer an every bit as good physical exercise to lose weight quickly. Actually, should you apply the appropriate level of resistance at the correct speed, it is possible to burn off anywhere between 250 and 500 fat laden calories in 30 minutes.

6. Going swimming: It is a perfect, fun physical exercise for most people. It offers an excellent cardiovascular workout which uses your whole body. Performing the back stroke for just 30 mins will burn up 400 calories from fat.

7. Skipping with Rope: This is not only a kids’ game. Grown ups will get a good, complete body work-out through jumping or skipping a rope for as little as 15-20 minutes.

That offers you 7 from the leading workout routines you can attempt. These are simply among the best physical exercises to lose weight quickly.

Weight lost

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