Weight Loss Exercise Habits That Science Says Actually Work

Let’s get real: Any weight loss journey can seem overwhelming when you start. The best way to kick things off is by introducing solid methods that are proven to be successful and that you can easily handle. To help in the process, we’re here to share some pretty stellar exercise habits for weight loss that science says actually work. Listen in to learn these solid ideas because there’s no time like the present to get started on your fat loss journey.

Good exercise habits aren’t limited to fat-burning workouts at the gym. It’s a whole comprehensive plan that includes eating right, shopping better, managing stress, and creating an exercise regimen that fits your lifestyle and that you can reasonably maintain long after you reach your goal. After all, part of a good plan is getting results. The other end – after crossing the finish line, so to speak – is the ability to stick with it and stay at your new weight.

As with any successful process, consistency is key. Show up and stick to all parts of your healthy game plan—at the gym, in the kitchen, and at the grocery store. Stay motivated and remind yourself how hard you are working. If you fall a little along the way, don’t fall in the dumps; just get back on track and achieve the results you’re working for.

Related: Top Exercises to Lose 5 Inches of Belly Fat, Says Trainer

Removing processed foods from all meals is a must.

Before starting any weight loss workout, it’s important to take a close look at your diet first. Research shows that you shouldn’t shop when you’re hungry, and you should stay away from things like processed foods. Unfortunately, these items are usually the first items that people who are trying to diet buy because they provide calories on the package, trying to look like a best friend. On the contrary, they usually contain added preservatives, sugar and salt, according to Mind, body and soul blog via NYU. These ingredients are true diet killers as they will sap your energy and cause your body to hold on to weight.

Make healthy choices and focus on fresh fruits and vegetables. Also, add beans to your shopping list. They will make delicious meals full of nutritious calories.

Speed ​​up your cardio and strength sessions with interval training.

woman fall bodyweight workout exercise habits to lose weight

Now let’s get to know the best exercise habits for weight loss. This power couple—cardio and strength training—is a major factor in your end game. A 2012 study in Journal of Strength and Conditioning Research revealed that running on a treadmill is more effective than using dumbbells when it comes to weight loss, burning up to 25% to 39% more calories for the same amount of effort. Combine your cardio workout with strength training and now you’re talking about major weight loss results. It is important to build muscle; this will continue to burn calories after your workout, according to Livestrong.

By doing your cardio and strength training in intervals, you can burn fat faster. Interval training is when you alternate fast, intense bouts with low-intensity exercise or rest. Exercising this way will cause your body to metabolize at a higher level during sweat sessions and then take an extended period (hours) for your body to cool down, according to Prevention. This process is called excess post-exercise oxygen consumption (EPOC), when you continue to burn calories after you’ve finished exercising. This is according to a study published in European Journal of Applied Physiology.

Exercise an hour or more each day and stick to a calorie deficit.

It is essential that you get the right amount of exercise on a daily basis. Science of life reports that about 60 minutes of exercise each day may be effective when trying to tip the scales, according to a review published in Journal of the American Dietetic Association. However, the American College of Sports Medicine explains, “[The] recommended PA levels [physical activity] can help with weight loss. However, up to 60 minutes a day may be necessary when relying on exercise alone for weight loss.”

In addition, says Luke Hughes, CEO and co-founder of OriGym Science of life“Doing high levels of physical activity can help you get into a caloric deficit, meaning you take in fewer calories than you burn, which will lead to weight loss.” Hughes adds, “Reducing your calorie intake and increasing the amount of physical activity you do, essentially moving more while eating less, will create a greater calorie deficit and naturally lead to weight loss.”

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