Many people try to lose weight by dieting. A change in diet is only one step on the way, you can only lose weight really effectively with sport!
Sport is a good way to do something good for your body and your health. It also helps you lose weight and ensures generally better well-being.
1) Suitable sports for losing weight
The following sports are particularly suitable for weight loss: Running, cycling or swimming are real kilo killers. People with joint problems and beginners can also try Nordic walking or units on a cross-trainer in the fitness studio. In addition, yoga can be optimal for beginners.
2) Start slowly with fitness and training
No master has yet fallen from the sky; that’s how it is said. This is especially true for fitness beginners. For years they had planned to finally get fit and do more sport. Something kept getting in the way and you lacked the necessary motivation. But now you mean it. That’s a good thing because with the sport you can not only get your body in shape but also reduce your stress level and look young in the long run.
Fitness beginning
When beginning a fitness workout, it’s important to start with caution, especially if you’re beginning the workout alone without the professional supervision of a personal trainer.
The slow strain on muscles and ligaments
Muscles, tendons, ligaments, and bones must slowly get used to the new strain. So that there are no injuries and you don’t immediately lose heart again. Start with light cardio (cardiovascular) and weight lifting (muscle and bone strengthening) exercises.
Relaxing yoga exercises and Pilates are also ideal for newcomers. Yoga and Pilates strengthen the muscles and also keep you flexible. Don’t forget to have fun!
3) Duration of training
In the beginning, you should train for 15-20 minutes every day and then slowly increase the training times. If you can’t manage a sports unit every day, you should try to incorporate as much exercise as possible into your everyday life. Take the stairs instead of the elevator, walk or cycle short distances, and walk the dog more often.
4) Build muscle and get lean
Having more muscle uses more energy, even when the body is resting. Therefore, it is absolutely advisable to build up muscles through weight training in fitness training in addition to cardiovascular exercises. Muscle mass not only consumes extra energy but also strengthens the bones, which has a particularly positive effect in old age by preventing osteoporosis (softening of the bones).
5) Show perseverance
When it comes to sports, perseverance is required, because the successes are not immediately visible, but only months later. First, regular exercise will improve your body awareness, stamina, and mood. Because exercise builds new muscles, you initially lose little to no weight. But: the new muscles also burn energy, so the more muscle you build, the more energy you use. This leads to weight loss in the long term. Personal training can also ensure sufficient stamina and motivation.
6) Faster weight loss through activated metabolism
If you want to lose weight faster, there is one credo that you should definitely stick to Activated metabolism and exercise in everyday life. However, it does not always have to be sport, endurance sports, or weight training, but can also lead to being active with everyday movement in the house and garden. For example, when walking or going for a walk, a relatively large number of calories are directly consumed. But it is much more important than your body, your cells, your metabolism, your blood, your breath, and simply everything in you are in motion and in flux.
Although sports such as running or aerobics burn many more calories, they are often not suitable for people who are very overweight. In addition, it does not always fit into everyday life or when appointments related to the children of the household require other priorities. So it makes a lot of sense to think about where in your individual life you can personally incorporate more exercise during your day.
7) Movement in everyday life
Get a targeted look at everyday movements to get fit or talk to friends about which activities accompany you in everyday life. There are almost countless possibilities such as: climbing the stairs instead of taking the elevator, walking or cycling to work, taking the kids to the bouncy castle, clearing out the attic, being in nature with a close friend…
Just be creative because activity and exercise will boost your metabolism. Online fitness is also a suitable way to do sports in a stressful everyday life.
8) Optimal fluid requirements for weight loss
A healthy adult has a daily fluid requirement of 2-3 liters. The fluid intake should be continuous throughout the day. You should drink plenty of water and mineral water, juice spritzers with a low juice content (1/3 juice, 2/3 water), vegetable juices, herbal teas, and other caffeine-free drinks that should contain as little sugar as possible.
Please note that the need for fluids can increase to up to 5 liters a day in the event of particular stress, such as sport, high temperatures in summer, or illnesses (fever, diarrhea) as well as other environmental influences. In this way, the fluid requirement doubles just because of the dry heating air!
9) Lose weight with a water cure
Here’s another tip for losing weight: If you drink a lot of water (of course only low-calorie drinks, see above), you can lose weight by drinking! Because the stomach is constantly filled with liquid, you have less appetite and feel less hungry.
