What Type of Exercise I Can Easily Do During the Day to Lose Unwanted Weight?

ByDr. PJ Prakash

Importance of Exercise

Exercise and nutrition always go hand in hand for optimal health and general well being. Exercise increases your metabolism, the process of burning calories obtained from food. Exercise, especially aerobic exercise, plays a major role in the weight management process. Of course, one should not just rely on exercise for weight loss and overlook the power of balanced nutrition. Exercise and balanced nutrition complement each other by increasing each other's effect synergistically.

With moderate exercise, the blood circulation is improved and that results into proper distribution of the nutrients to all the body organs for their proper growth. Exercise also helps the body with the elasticity of the muscles. A lack of exercise may result into tissue injuries, such as pain in the lower back, neck and shoulder areas. Lack of exercise due to the busy and stressful lifestyle in the western world is the second biggest factor leading to weight gain and obesity, after excess calorie and fat intake. Therefore, cutting down on total calorie and fat intake, incorporating moderate exercise in daily schedule, and consuming a diet balanced in macro and micro nutrients would lead to a healthy weight management.

How much physical activity do adults (18 to 64 years of age) need?

Below are the exercise guidelines for adults from Center for Disease Control and Prevention:

Adults need at least:

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week, and

• muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Here is the good news: 10 minutes at a time is fine.
We know 150 minutes each week sounds like a lot of time, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Now, here is the type of exercise you can easily do during your day to lose unwanted weight. Give it a try:
1. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
2. Find the farthest parking spot when you go out shopping in the mall or grocery store and walk back.
3. Instead of taking elevator or escalator next time, challenge yourself with taking stairs.

Dr. PJ Prakash holds a Ph.D. in Human Nutrition from the University of Rhode Island (U.S.A.) and a Post-Doctorate in Human Nutritional Biochemistry from the Tufts University, Boston (U.S.A.). You may obtain a "FREE 10-Step Weight Loss eCourse" on his website http://www.MyNutritionRegimen.com

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Health and Fitness: Weight-Loss
Dr. PJ Prakash

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Easy Ideas To Banish Those Unwanted Pounds

   by Jens Holvoetin Health / Weight Loss    (submitted 2012-01-28)

Losing that extra weight is easier than people think. Shedding pounds will require some work on your behalf, but the result is worth every second.

An important part of weight loss is your fitness regimen. It is recommended you get at least 30 minutes each day. You can try joining local groups that offer activities you like, such as dancing, bowling and golf. You can also use this as a way of meeting new people. Often times these people will motivate you to reach your goals.

One change you can make to effectively lose your extra weight is to slowly lower your caloric intake everyday. For starters try taking 500 calories out of your diet every day.

A simple thing you can do to aid in weight loss is to drink water before you eat a meal. When you're starving, it's easy to eat too much, and your brain won't know you're full until you've stuffed yourself.

If you are trying to set a healthy diet for yourself, the first thing you should do is to try to reduce the amount you eat by eating less at each meal. This is more effective than starting by counting calories. Many people today think that in order to lose weight there is special chemistry involved. Portion size is one major factor in weight control. Just eating less food is enough for most people to make a significant improvement in their diet.

Eat smaller portions for better health. Some studies say that eating smaller meals helps you lose weight and maintain the loss. You can then look better and feel better. You may be more energetic and have fewer health issues.

Start to like the color blue. Blue can suppress your appetite. Try using blue place mats or plates at your dinner table and see if this has an effect. The colors red, yellow and orange are shown to increase appetites. Our visual environment affects how people eat more than they realize. You should keep these color cues in mind when selecting dinnerware or making choice about your wardrobe.

Most fitness plans focus on repetitive exercise because you burn a lot of calories, but you shouldn't focus on just one activity or routine to lose weight. You could work out one day out of two or only on weekends if you do not have more time to invest. Try different activities so that working out remains interesting.

An excellent weight loss suggestion is to always carry small packets of nutritious snacks with you. These can help you fight off your hunger, and prevent you from making bad choices that can damage your weight loss goals. A plastic baggie full of dried fruit or healthy nuts can be tucked away in all the same handy places you might keep a pack of potato chips.

This article has outlined several diverse and useful tips for losing weight. You should know that if you incorporate these techniques into your life, you will realize huge benefits. If you keep using these tips eventually you will find more things that aid in your weight loss also.

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About the Author

Jens Holvoet is a multilingual (English, Dutch, French and German) entrepreneur who has built several successful online marketing businesses. His knowledge of online marketing strategies has definitely helped many people to achieve the lifestyle they were dreaming of.

Jens Holvoet

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