Weight Loss Exercises in 2021

Optimum body weight is a sign of fitness and health. As we grow our body weight increases. And, to grow healthy the increase in body weight must be in proportion to our growth or height. If it does not happen then either we will be counted among the underweight or overweight.

Exercises play an important role in acquiring or maintaining healthy body weight. Exercises must be a part of our daily routine else we can't understand the meaning of health. And, when it comes to getting in shape by losing excess body fat, there is no substitute for exercise.

There are several exercises and practices to lose weight. Don't worry! You don't need to find out which ones are good for you. We have shortlisted the effective ones and listed them below for you.

1) Walking

Whenever we are walking we are exercising. It means walking not only help us move or travel but in itself, it is a wonderful exercise. It can be practised anytime without needing any tool. We also don't need any special place and gym or club membership. You can walk on lawn, garden, stadium and at sea beaches, results will be the same.

It is the easiest exercise that can be practised by any age group without getting injured. According to experts, a 45-minute walk burns 220-350 calories. And, if you want quick results, you can increase the pace of walking. The faster you walk the more calories you burn.

2) Swimming

Just like walking, swimming is also an easy and smart way to lose extra weight. There are plenty of styles in swimming, you can practice anyone according to your body type and comfort level. You can swim slow, fast or simply have fun in the water with your friends or family. In each case, you burn calories and progress towards a fit and healthy body. And, if you can't wait for long, want immediate results then just increase the duration and pace of swimming. This way, you can burn 350-650 calories in an hour. Our body experiences 12 times more resistance in water than in air that helps burn more calories.

3) Cycling

Cycling is a memorable part of everyone's childhood. It seems to be the only vehicle that in itself is a great workout tool. You will be surprised to know that through cycling one can burn 400-1000 calories in an hour. It also tones your leg muscles and is quite easy on joints. Include it in your daily routine like if your office is a few kilometres from your residence then instead of any other vehicle you must prefer to cycle to reach the office. You also don't need any trainer or specific track for cycling. Just don't miss cycling even a single day for better results.

4) Running

Runners are always fit and healthy as running is a part of their life. As long as you are engaged in running you stay in shape. It is a high-impact exercise that burns more calories in less time. You can easily burn around 700 calories in an hour.

Also, running has been a part of our childhood, we know how to run, and don't need any skills or training for this wonderful workout option. Running keeps your metabolism high even after you are done with it. So not only while running but even after running while you are resting, calories are burning.

5) Jumping Rope

Jumping rope is a fun-filled physical activity. Definitely, you must have practised or tried it in your life. It is counted among the most popular and effective weight loss exercises. It is also an intense physical activity. An hour of skipping can burn around 800 calories. So you can burn significant calories even in a short duration, 20-30 minutes, by rope jumping. If you are new to skipping then start with 5-10 minutes of rope jumping. And, slowly increase the duration if want to lose weight fast.

6) Aerobic Exercises

Aerobic exercise is a rhythmic physical activity that is an ideal way to burn more calories than one consumes. It is an intense workout option that increases the heart rate as well as the supply of oxygen and blood to different body parts. Through aerobic exercises, one can burn 300-500 calories in an hour. And, if you are looking for greater weight loss in less time, you can increase its intensity and duration. It can be practised at home, club or a gym. If you are a beginner, you can easily get an aerobic DVD from the market.

7) Weight Training

Weight training is a smart way to lose weight along with building muscles. It not only increases your metabolism but also keeps it increased for the next 48 hours. This means you are burning calories even while lying on the bed or watching television. The newly developed muscles keep burning calories stored in the fat. So the more muscles you build the faster you can burn the fat to lose weight fast.

8) Body Squats

Body squats are part of our daily routine. Whenever, we bow down to pick up something from the floor, or sit on and get off from the chair, we are simply doing the squats. And, when it comes to weigh-loss squats are really effective. Like other strength training, squatting not only burns calories but also increases muscle mass, in lower body areas. The more muscles we have, the faster will be the metabolism and more calories will be burned. Experts say that with body squats one can lose up to 5 kgs in a month. You can start with 2 sets of 20 repetitions and slowly can increase the number to lose weight fast.

9) Jumping Jacks

Everyone must be aware of this exercise as it is a memorable childhood activity. It is easy to perform, requires no special tool or technique and can be practised at any place. It improves blood supply to different muscles groups that improve metabolism. An active metabolism burns more calories even after the workout. Its popularity as a weight-loss exercise is increasing day by day. With a 30-minute Jumping Jack workout, one can burn 150-200 calories. Its intensity and duration can be increased for fast weight loss.

10) Plank

Planks are very effective to lose weight, especially by reducing belly fat. There are many types of plank exercises such as the front plank, side plank and crawling plank. In each type, you are supposed to hold the position for around 30-minutes. You don't need any prop for this and it can be easily performed at home. It stretches and strengthens the abdominal muscles that improve metabolism. The increased abdominal muscles' mass and metabolism burn fat at a higher rate. One can burn around 100 calories by plank workout in 30 minutes. For fast weight loss side plank and crawling, a plank is recommended.

 

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How to lose weight Simple and Easy Steps in 2021

Only relying either on exercises, diet plans or on medicines can't help you lose weight. A balanced approach is needed to smartly lose weight! You don't need to eat less, run more, take the extra burden of managing calorie intake and overlook your hunger. Just follow the below-listed tips to transform yourself.

1) Morning walk

Morning walk is believed to be an ideal aerobic activity that helps burn calories and build muscles. According to fitness experts, a 30-minute morning walk can burn 150-250 calories. Also, it improves blood circulation and keeps you active throughout the day, living actively means burning more calories.

2) Drink sufficient water

Drink plenty of fruit juices of your choice at breakfast but during the rest of the day instead of drinking juices or soda keep your focus on water. It will protect you from excessive calorie intake because of the intake of sugary drinks.

3) Include exercise in your daily routine

Exercise is usually the first thing that comes to our mind when we think of losing weight. Nothing wrong with it, definitely, exercise is a proven way of not only losing weight but also acquiring a lean and fit body. Running, dancing, walking and yoga all are different forms of exercise on which you can rely to lose weight.

4) Increase intake of vegetable

Vegetables are believed to be the best part of your diet that promotes weight loss. Include green vegetables like broccoli, lettuce, asparagus and green beans in your diet. These vegetables are full of fibre and low in fat and calories and at the same time make you feel full.

5) Be mindful while eating

It is a simple but effective practice to lose weight. We don't gain weight because of eating but we gain because we eat more than what is actually needed by our body. So avoid the habits like eating while watching T.V and whenever you are stressed as people tend to eat more when they are stressed, drink plenty of water under such circumstances.

6) Reduce or avoid beer intake

Beer is found to have easily digested carbs that slow down the breakdown of body fat. You can replace it with other alcoholic options that also promote weight loss such as Red Wine, Dry champagne and pure spirits like vodka and whiskey.

7) Avoid artificial sweeteners

Many researchers have failed to establish any connection between weight loss and replacing intake of plain sugar with artificial sweeteners. On the contrary, scientific studies say that artificial sweeteners promote appetite and desire for a sweet meal.

8) Eat yoghurt daily

According to researches, the high protein content of yoghurt makes it a great snack for weight loss. Its intake doesn't let you feel starved even a few hours after your meal. Also, the bacteria in yoghurt are very beneficial for maintaining gut flora that promotes digestion and breakdown of excessive body fat. Eventually, it improves digestion that reduces the rate of fat deposition in our body.

9) Eat Apple

Apple is not only full of pulp and nectar but also of medicinal properties that can promote weight loss. They are rich in fibre that controls appetite. And, the pectin present in apples is believed to lower cholesterol and regulate blood sugar. Apple is also a naturally low-sodium food that prevents water retention in the body.

10) Eat dark chocolate

Whenever you crave a sweet treat just grab dark chocolate. It is rich in insulin-resistance lowering flavonoids that curb your cravings. Studies have also shown that it stops cravings for salt, sugar and fat.

You can find several ways to reduce weight, but the above-mentioned tips are more than enough to shed the extra pounds from your body. You just need to be very honest and determined enough to follow these tips daily.

11) eat fewer chips and candies

Chips are rich in salt and candies are full of sugar. Whenever you eat it between meals or while watching T.V you are loading yourself with unwanted calories. So, instantly reduce or stop their intake to gain ideal body weight.

12) Practice yoga

Yoga is a wonderful practice to create harmony between mind and body. Also, practising yoga not only helps shed excess fat but also to build willpower and control over the mind. It helps our mind understand, how much to eat when to eat and what to eat which leads to healthy weight loss.

13) Stop emotional eating

Apart from hunger, there is one more reason we eat that is our emotions. Most of us tend to find out something to eat whenever we are stressed, bored or even happy. So we should be smart enough to find out that the desire to eat is arising out of hunger or emotions. And, be focused on eating only when you are hungry and want to satisfy your hunger.

14) Walk up and down the stair

This activity can be easily included in our daily routine. We should not miss the chance to walk up the stair. Like aerobic exercises, it helps burn calories instantly. According to researchers, by waking up the stair, we can burn 5-9 calories in a minute.

15) Focus on the low-carb diet

You should eat only a natural and unprocessed low-carb meal. It has been found in various researches that a low-carb diet is more effective than a low-fat diet for weight loss. For a low-carb diet, you must prefer fish, eggs, meat, fruits, vegetables, healthy oils, nuts and seeds over wheat, sugar and trans fats.

16) Walk before dinner

According to a recent study, a 20-minute walk before dinner can reduce appetite and give the feeling of fullness just like you feel after a light meal. It means after a 20-minute walk you don't need to fight yourself to eat within limits.

17) Green tea

Green tea thermogenic properties make it an ideal tea for weight loss. Its thermogenic effect heats up our metabolism and it starts burning calories at a faster rate. It also attacks the calories stored as fat under the tissues. So, prefer green tea over other beverages for healthy weight loss.

18) Use a pedometer while walking

A pedometer is a small tool that counts your steps, distance travelled, speed as well as calories burned while walking. When you walk with a pedometer you can easily evaluate your daily progress. Its use motivates you to walk more and more. Various researches have shown that pedometer users walk more steps than nonusers in a day. More walking means burning more calories!

19) Get sufficient sleep

Don't reduce your sleeping hours. Adequate sleep is liked with many physiological changes that help healthily lose weight. A sound sleep reduces the chances of late-night snacking. Also, it keeps our metabolism and us active across the day that burns more fat and calories as compared to sleep-deprived people.

20) Don't be idle at home

Be active at weekends at home. Engage yourself in some vigorous housework like washing cars, windows, dusting furniture and mopping the floor. Gardening is also a good option for housework to burn calories. The more rigorous your housework the more calories you can burn. Through dusting, mopping and washing a car you can burn 200-300 calories in an hour.

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How to gain weight in 2021

Willing to gain weight, then definitely you are free to eat! But be smart in choosing what to eat. So, just read the following points. These points are focused on the types of food you should consume and also the ways you should exercise.

1) Don't skip the meal

You should have three meals in a day and two times snacks between any two meals. Each meal should be adequately portioned to fill your stomach.

2) Begin weight training

Weight training not only increases muscle mass but also stimulates hunger and metabolism. You easily digest the food and get ready to eat more. You can easily consume more calories in a day. Also, lifting heavy weights is found helpful in increasing muscle mass.

3) Follow the protein-rich diet

You should get plenty of protein on daily basis. Without proteins, you can't get the maximum benefit of weight training. Your muscles need proteins to get stronger and bigger. So don't miss it after you return from the gym.

4) Focus on dense fruits and vegetables

Eating solely fat-rich food is not the right way to put on weight. A healthy way is to mainly depend on denser food. Prefer fruits like banana, apple, berry etc.

5) Add more oil and calorie-dense toppings

Use more oil to prepare your meal. Use of healthy oils like olive and coconut oil is advisable. And decorate your toast or any other meal with toppings like mayonnaise, butter and cream cheese. Instead of white bread use whole wheat bread to make toast. These toppings are rich in calories so very useful for you.

6) Drink sugary fruit juices

Everyone loves fruit juices! Just make sure it is full of sugar if want to put on weight. Along with gaining weight you also get plenty of nutrients and minerals from fruit juices.

7) Eat whole eggs

The egg comes among the top-rated options to gain weight. It mainly contains fat and protein. Eggs also don't occupy much space in the stomach. So, 5-6 eggs can be easily taken in a day without feeling bloated.

8) Prefer big eating utensils

Use big spoons, bowls and plates. It will help you consume more meals in a shorter time. On bigger utensils, your meal will not appear huge. You will not feel that you are eating more, though you are doing the same thing to gain weight.

9) Eat before going to bed

It is an easy yet effective mean to get more calories. You can eat healthy snacks or sugary desserts. It also provides the required fuel for repair and regeneration that happens during sleep.

10) Get adequate sound sleep

Sound sleep improves your appetite that helps consume more calories for healthy weight gain. Also, we burn fewer calories during sleep as our metabolism slows down. It helps us to store more calories as fuel for muscles. It helps muscles grow larger than help healthily gains weight.

11) Reduce caffeine intake

Caffeine suppresses hunger so it won't help anyone gain weight. Also, its thermogenic effect increases metabolism that starts burning calories that are consumed to gain weight. So, intake of caffeine-rich beverages like tea and coffee should be minimized instantly to gain weight effectively.

12) Avoid water before a meal

Don't drink water right before a meal. The water can make you feel full that hampers your capacity to eat more. So, instead of water, you can prefer calorie-rich fruit juices and smoothies before meals and while eating.

13) Use Milk powder

Use milk powder to increase the calorie content of your dishes. Even it can be added to a glass of milk to make it calorie-rich. According to nutritionists, adding 2-3 teaspoonful of milk powder to milk and any other dish increases their calorie content by 100 calories.

14) Focus on a carb-rich diet

Carbohydrates are an important part of a diet plan designed for weight loss. The carbs make the meal rich in calories, fibres and nutrients. Whole-grain foods like whole-wheat bread, oatmeal, cereals, pasta and brown rice are perfect foods for carbs. A cup of whole-wheat pasta can provide 150 calories by itself.

15) Eat Banana

Banana is a calorie-dense fruit. A single banana contains around 100 calories. The fruit is also rich in carbohydrates and is a source of instant energy. It is easy to eat and can also be consumed as banana shakes and banana smoothies. So, start eating 8-9 bananas in a day for healthy weight gain.

16) Eat snacks frequently

Include more snacks in your daily routine. You can eat snacks between meals, before meals and after meals. It will help consuming more calories in a day. It will also reduce the burden of eating more extra calories. Focus on calorie-rich snacks like butter popcorns, fried cheese and dry fruits like peanuts, cashews and almonds.

17) Quit smoking

Smoking not only suppresses hunger but also affects our taste buds. We can't eat more if continue smoking. Also, due to impaired taste buds, we can't capture the flavours and we tend to eat less. So, smoking is not going to help us gain weight. And, if you can't quit it then at least don't smoke for an hour or two before eating.

18) Eat avocado

Avocado is considered the best fruit for weight gain. A single avocado contains around 400 calories. It is also packed with good fats and vitamins. So, if possible don't miss avocado even a single day to gain weight as well as health.

19) Eat dried pineapple

Dried pineapple mainly contains sugar. It makes it almost 2-3 times richer in calories than fresh pineapple. According to nutritionists, one can easily get 250 calories from 100 grams of dried pineapple. You can eat it with raisins and nuts to get flooded with calories.

20) Eat bagels

Bagels are calorie-rich bread rolls. It is an excellent breakfast to gain weight. A single bagel contains around 150 calories that are almost double the calories that a slice of bread of the same weight contains. So if possible prefer bagels over other low-calorie snacks at breakfast.

Note: The above-mentioned points are reliable and selected ways to gain weight. You need to be consistent in following these ways for quicker and better results.

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