Harmonize Fitness
Harmonize Fitness

How exercise helps you lose weight


When you´re starting a new journey that you know will be hard because it involves some type of effort and time then you´re doing everything harder.

When you are struggling with your weight and you´ve been sedentary for years then any type of exercise or physical movement will be hard. The more weight you have to lose the harder it is, your body hurts, you feel tired and the moment you start walking or doing something you get out of breathe. But you do know that exercise or physical movement is important.

Exercise helps you lose weight by burning calories but it needs to be done correctly and it´s a priority to keep that weight off which is the real challenge, this means you need to develop good healthy habits and you need to make sure you´re exercising the right way. For exercise the points you need to consider are frequency and consistency, this means you need to be disciplined. You can´t just exercise once or twice a week and want to get results, you can´t do 3 or 4 hours one day and rest 5 days and expect to get results. You need to exercise every day. The more active you can be throughout the day the better.

Yes, you need to challenge yourself and get uncomfortable, but it´s not about suffering and wanting to do more than the next guy or wanting to get results as fast as possible. Focus on what you can do today and make sure that every day you´re making progress.

I know you have heard the most famous advice for weight loss “eat less – move more”. This is easier said than done and unfortunately this advice in incomplete, but it still plays a role on helping you achieve your goal.

We can´t deny the fact that to lose weight you need to be on a calorie deficit meaning you need to eat less. Exercise is a great tool to make that calorie deficit possible, when you exercise your body needs energy and that energy comes in the form of calories so when you exercise or do some physical activity your body is burning calories and if you´re eating less (we´re going to talk about this in a future post) you´ll lose weight. But there are some caveats to this. If it was this simple, then obesity and overweight wouldn´t be a problem and you won´t be reading this post.

The type of exercise or physical activity you do, how you do it and how much you do it will all have an impact on your results. Our goal is to use exercise as a tool to improve your health and lose weight (at least for now). I need to mention a point really quick, health is always a priority, in many cases being obese or overweight is a symptom caused by health problems so if you focus on improving your health you´ll lose weight.

Most of us are very sedentary so increasing physical activity is key to improving your health, this includes lungs, heart and brain and it helps you burn calories the important point to consider is that if you´re struggling with your weight, you feel tired and your body hurts you won´t want to do any crazy routines and you can´t so what you need to do is start by taking small walks.

As I mentioned before the points you need to consider is frequency and consistency so you need to develop the habit of exercising every day, the best exercise is the one you like and enjoy doing every day, this does not means that you need to go to the gym every day or do the same type of exercise every single day, what it means is that you need to find activities, sports, or exercises you enjoy doing and do them daily, keep changing them and make them fun and challenging. You do not need to go for 45 or 60 minute workouts once a day , you can divide those 45 minutes into 10 or 15 minutes a couple times a day especially if you spend most of the time sitting. Every 2 or 3 hours get up and take a walk. You can also dance or jump rope.

If it´s so hard for you to do any physical activity start by taking 5 minute walks 3 times a day, go for a 5 minute walk when you wake up before breakfast, take another 5 minute walk right after dinner and find a time during your day for the 3rd one. Do this a couple of weeks every day and let us know by leaving a comment down below and on Twitter how you feel.

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