When you want lose weight is critical combine the diet with constant physical exercise that helps burn calories. In general, here's how many calories per day to eat if you want to lose weight.
One of the most innovative diets is called the META protocol.
A new diet based on a more conscious approach to food is the Nutritional Plan method.
However, not all activities are equally suitable for this purpose.
So here is 8 o'clock most suitable.
Camminata
To walk it is one of the best ways to lose weight and is especially recommended for beginners because it is simple, does not require specific equipment and has very little impact on the joints.
Indicatively, it is estimated that a person weighing 70 kg burns about 167 calories every 30 minutes of walking, at a moderate pace of 6,4 km / h.
If you don't have much time, you can walk during your lunch break, take the stairs instead of taking the elevator, or take your dog for extra walks. To get started, just do it for 30 minutes 3-4 times a week, then increasing the time and frequency with time.
Jogging or running
Even though these two sports seem similar, the key difference is the rhythm: That of the jogging is generally between 6,4 and 9,7 km / h, While the race is higher than 9,7 km/h.
A 70 kg person burns about 298 calories every 30 minutes of jogging at a rate of 8 km / h, or 372 every 30 minutes at a speed of 9,7 km / h.
Additionally, several studies have found that jogging and running can help burn harmful visceral fat linked to various chronic diseases.
Beginners can start by jogging for 20-30 minutes, 3-4 times a week.
The treadmill is also very suitable, since being a cushioned tool, it allows a workout that is easier to carry out and does not weigh on the joints.
Running with weights might also be a good option.
Biking
It can be practiced both outdoors, with a bicycle, and indoors with an exercise bike.
It is estimated that a person weighing 70 kg burns about 260 calories every 30 minutes of pedaling on a exercise bike at a moderate pace e 298 calories every 30 minutes on a bicycle at a speed of 19–22,4 km / h.
In addition to losing weight, those who cycle regularly have better overall fitness, greater insulin sensitivity, and a lower risk of heart disease, cancer and death than those who don't.
Suitable for both beginners and for those who are more trained, it is low impact and does not subject the joints to excessive stress.
Weight training
In addition to toning the muscles, it is very suitable for losing weight. It is estimated that a person weighing 70 kg burns about 112 calories every 30 minutes of training.
Additionally, numerous studies have shown that the body continues to burn calories many hours after weight training, compared to aerobic exercise.
HIIT workout
High Intensity Interval Training (HIIT) is characterized by a sequence of short but continuous exercises that alternate with recovery periods.
Generally a HIIT workout lasts 10-30 minutes and can burn 25-30% more calories per minute compared to other types of exercise, including weight training, cycling, and running on a treadmill.
Furthermore, numerous studies have shown that this workout is particularly effective in burning abdominal belly fat.
An example of a HIIT workout would be pedaling fast for 30 seconds, pedaling slowly for 1-2 minutes, and repeating this pattern for 10-30 minutes.
Swimming
Swimming can be a particularly fun way to get in shape.
In half an hour a 70 kg person burns about 298 calories with the back style, 372 making rana e 409 butterfly.
Plus, swimming for 60 minutes 3 times a week significantly reduces body fat, improves flexibility and reduces the risk of heart disease.
Another benefit of swimming is the low impact it produces on the joints, making it a great option for people with joint injuries or pain.
Yoga
While not commonly considered a weight loss activity, yoga burns a decent amount of calories and offers many additional health benefits, which can indirectly promote weight loss. It is estimated that a person weighing 70 kg consumes approximately 149 calories every 30 minutes of yoga practice.
In addition to burning calories, many studies have shown that by teaching mindfulness, yoga can help resist unhealthy foods, control overeating, and better understand the body's hunger signals.
Pilates
Pilates is a great exercise, also suitable for beginners, which can help you lose weight more lightly than other disciplines.
According to a study by the American Council on Exercise, a person who weighs around 64 kg would consume 108 calories in a Pilates class for 30-minute beginnersthe 168 in an advance of the same duration.
While Pilates may not burn as many calories as aerobic exercise such as running, many people find it enjoyable, which makes it easier not to quit over time.
In addition to weight loss, Pilates reduces lower back pain and improves strength, balance, flexibility and endurance.
What are the best activities to lose weight could be one of the 8 questions to ask your personal trainer.
