Best diet and physical exercise for weight loss

physical exercise for weight loss

Weight loss

The amount of calories impact directly on weight. Getting the number of calories that the body burns over time, and weight stays stable. Consume more than the body burns, weight goes down.

Taking good diet combined with a regular physical activity is the main skill for a successful weight loss process. However, a successful weight loss may come from maintaining a diet regularly providing your body with the nutrients it needs to function properly.
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Many of the foods that are beneficial for weight control also help prevent heart disease, diabetes, and other chronic diseases.

Good diet for weight loss

Grains, Fruits and Vegetables

Wheat, brown rice, barley foods are digested more slowly than refined grains. The weight control evidence is stronger for whole grains than it is for fruits and vegetables.

According to latest research, people who increased their intake of whole grains, fruits, and vegetables reduces the weight.

Fiber is an important source in these foods. Fiber slows digestion, helping to curb hunger. Water in fruits and vegetables may help people feel fuller on fewer calories.

Nuts and Weight

Eating nuts does not increases weight gain and may help to control weight. Nuts have rich proteins and fiber.
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To eat nuts regularly can avoid from heart attacks or die from heart disease than those who rarely eat them, which is another reason to include nuts in a healthy diet.

Dairy and Weight

Milk and other dairy products or calcium intakes help with weight loss. In adolescent’s high milk intakes increases body mass index. The beneficial bacteria in yogurt may influence weight control.

Sugar-Sweetened Beverages and Weight

According to latest research, sugary drinks can lead to weight loss in both children and adults. Sugary drinks have become an important target for obesity prevention efforts.

Physical exercise for Weight Loss

Exercising is one of the best way to burn calories and strong your muscles. Instead of doing exercise for controlling your weight, first to take care and control your body, and then only get a result. However, weight loss is more of a mental challenge than a physical challenge.

1 High Intensity Interval Training

High Intensity Interval Training (HIIT) involves short intervals of exercise at almost your efforts, followed by longer recovery periods. High-intensity exercise releases of growth hormones, which deploy fat to use as fuel. In 20-minute workout burn more calories throughout the day than a long, easy jog around the block.

2 Strength Training

It helps you for slim and increases your metabolism permanently. Also, circuit training, which involves to burns 30% more calories than a typical weight workout. It blasts fat and sculpts muscle, burning up to 10 calories a minute.

3 Surya namaskar

Surya Namaskar, one of the basic yoga asanas, it focuses on various parts of the body and work wonders with weight loss. Surya namaskar also calls sun salutation, it helps to strengthen your skeletal system and ligaments.
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It is a great way to keep your body active, also reduces stress and anxiety. To keep control your breathing during the poses, it helps you lose more weight.

4 walking

30 minutes of regular walking could burn about 150 calories a day. Also, walking is an easiest exercise to control weight, and low intensity of course.

5 Zumba

Zumba is just like a dance. With this to improve your fitness. Zumba is all about loosening up and burning calories. It helps to relieve stress, improves energy and strength. Also, it incorporates healthy exercise and high intensity movement which helps sculpt the body.

6 Swimming

Swimming helps you get stronger, fitter and healthier than ever. It can burn up to 500-700 calories an hour. Swimming is the best exercise for weight loss and toning.