Hands up anyone who has never wondered how to lose weight quickly and sustainably. Often, what we really want is not to lose weight per se, but to reduce the fat accumulated in certain areas and to strengthen our muscles.
To do this, we need to record a calorie deficit, i.e. burn more calories than we take in. Wondering how to achieve this? The key is to combine exercise and diet to lose weight in a healthy way.
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Exercises to lose weight
The first pillar of the equation in order to achieve weight loss is sport. To increase calorie expenditure in your day-to-day life, incorporate habits that involve movement, such as walking more and taking the car less, or walking up the stairs.
On the other hand, start doing long-lasting, moderate-intensity activities such as swimming, walking, rollerblading or cycling for an hour to an hour and a half. These weight loss exercises should be done consistently, at least 3 days a week.
But what if you have less time? In that case, opt for high-intensity weight loss exercises that activate your muscles and speed up your metabolism. To do this, combine cardiovascular exercises, such as running, dancing or cycling, with toning exercises that activate the different muscles of the body, such as the buttocks, abdominals or back.
Exercises to lose weight at home
In addition to outdoor sports, there are many at-home weight loss exercises that will help you tone your entire body. If you follow an exercise routine of 3 days a week:
- Spend a day working on your glutes and legs with squats, deadlifts, lunges or hip thrusts.
- On another day, focus on the abdominal area with exercises such as knee raises, hypopressive exercises or crunches.
- On the third day, work on your pectoral arms and shoulders with weights, rowing or planks.
It gets you to spend at least 15 minutes at a time doing these exercises to lose weight at home. You can start with shorter, less intense sessions and gradually lengthen them and increase the resistance. To do this, try adding more weight or using accessories that provide resistance, such as elastic bands.
Lose weight with an healthy diets
Uno de los grandes errores que se cometen a la hora de adelgazar es optar por dietas para perder peso basadas en la reducción drástica de la ingesta de calorías.
One of the biggest mistakes people make when trying to lose weight is to opt for weight loss diets based on drastically reducing calorie intake. As well as weakening our body, they tend to keep it with very little energy and therefore, as we slightly increase the calories we consume, we will quickly put on weight.
The best option is always healthy diets to lose weight or volume. There is a belief that diets are a temporary effort to lose weight fast. However, diets should be about acquiring better eating habits that integrate all the nutrients our body needs through fruit, vegetables, pulses, meat, fish, cereals or dairy products.
The aim is always to maintain them over the long term so that our body changes gradually and sustainably.
Key of weight loss tips: see a nutritionist
Do you feel you need a set of guidelines in order to implement a healthy weight loss diet that you can maintain over time? Get advice from a nutritionist who, after assessing your specific case, will draw up a specific plan to promote fat loss and muscle gain.
In addition to working towards specific goals set in time, it will help you to acquire healthy eating habits so that weight loss and muscle mass gain are not something transitory and are maintained over time.
Would you like more information? If so, please contact us or come to our centre in Lanzarote and we’ll see you soon!