Fitness weight loss

If you are a bit overweight or obese, and looking for ways to lose weight with physical activity or exercise, here are some things to consider.

Understand the role of physical activity in losing weight. According to well established research, physical activity for weight loss only works if it is combined with a low calorie diet or very low calorie diet as exercise on its own is pretty useless for losing weight.

Tips for increasing your physical activity

Walking for weight loss

Walking is an easy to do, practical and effective way of increasing your physical activity. It is recommended that you walk for at least 30-60 minutes a day for good health and cardiovascular fitness.

Steps to increase physical activity

• Finding a walking partner, friend or family member can help.

• Take the stairs instead of elevators whenever possible.

• Park your car the farthest so you can walk more

• Do not use escalators when stairs are available in shopping malls

• If you work not too far, consider walking or bicycling to work.

• Find ways to increase exercise at work

• Use isometric muscle stretching and contractions even when you are sitting at your desk.

• Go to a part and walk especially on weekends

• Going to a mall and walk if there is inclement weather or too cold or hot outside

• Go hiking

• Consider participating in a marathon

• Consider joining a gym

• Join a swimming club as swimming is a nice way to burn calories fast

• Know the science that exercise, or physical activity on its own, without a restrictive diet is useless for losing weight.

• If your goal is to lose weight, a combined approach with Very low calorie diet or low calorie diet, physical activity, with weight loss pills when medically appropriate should be considered under the care of a trained and experienced weight loss physician.

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