HIIT is easy to incorporate into your exercise routine. That means HIIT can help you burn more calories while spending less time exercising.įurthermore, numerous studies have shown that HIIT is especially effective at burning belly fat, which has links to many chronic diseases ( 17, 18). One study of 9 active men found that HIIT burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill ( 16). Typically, a HIIT workout lasts 10–30 minutes and can burn many calories. Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods. In addition, studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise ( 15). Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day ( 14). In this study, that increase was equivalent to burning an additional 125 calories per day ( 13).Īnother study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average.
Weight training is a popular choice for people looking to lose weight.Ī 155-pound (70-kg) person burns roughly 108 calories per 30 minutes of weight training ( 5).Īlso, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest ( 12). Also, many treadmills have built-in cushioning, which may be easier on your joints. If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. To get started, aim to jog for 20–30 minutes 3–4 times per week. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes ( 7, 8, 9).īoth jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine.
What’s more, studies have found that jogging and running can help burn visceral fat, commonly known as belly fat. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories per 30 minutes of jogging at a 5 mph (8 km/h) pace or 360 calories per 30 minutes of running at a 6 mph (9.7-km/h) pace ( 5). Beverages like coffee and tea can act as diuretics stimulating your body to release more water.Jogging and running are great exercises to help you lose weight.Īlthough they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h). Adding some lemon to water can act as a digestive aid and diuretic which can help with water retention and bloating. It will not only help normalise your hydration level but will also keep your fluids in balance. When you're trying to lose water weight, it is important to drink loads of water. Since salt is a preservative and all canned goods contain high amount of sodium.ĭrink loads of water. Avoid canned and pre-packaged foods, including sauces and dressings. Your sodium intake should approximately be 1-1.5 gm per day. So limiting your intake on salt and other foods containing sodium, can help get rid of excess water weight in your body. Salt contains sodium and sodium helps store water in the body. You could perform exercises such as push-ups, abdominal crunches, planks, lunges and squats. You don't require to go to the gym for training. For instance, you could work on upper body muscles on the first day, your core muscles on the second day and your lower body muscles on the third day. Avoid training the same muscle groups every day and focus on slimming down your overall body weight. For appearing leaner and attaining a slimmer physique, you need to tone your muscles.
0 kommentar(er)
