How to lose weight fast naturally and permanently Part 3

How to lose weight fast naturally and permanently / easy way

Way3

Exercise every day 

      One

Exercise at least 30 minutes a day . Regular exercise is good for calories, strengthens the heart, and helps metabolism run smoothly. Normally, focus on aerobic exercise, but do strength training for 2-3 days a week. To get into the habit of exercising, it's a good idea to choose a workout that you can have fun. [15]

It's good for walking, running, aerobics, biking, swimming and using exercise equipment.

To stay healthy, you need at least 150 minutes of moderate exercise each week. 

Tip:When you first start exercising, your body retains moisture to restore damaged muscles during exercise, which may cause some weight gain. However, once you have a regular exercise habit, it will shrink again so you don't have to worry.

TWO

Choose an exercise that suits your body level. High-intensity workouts or long-running workouts can be a bit daunting for those who are new to it. So don't overdo it because you want to see it quickly. Pick what I can do well and start slowly. [16]

Be sure to consult a specialist before starting an exercise.

Some sports, such as volleyball and tennis, can be used to burn calories while exercising.

Tip: Before you start exercising, measure your waist, hips and chest around with a tape measure. I am gaining weight, but if my body index is decreasing, it is a sign that my body is losing fat and my muscles are increasing.

THREE

Do aerobic exercise . Combining aerobic and resistance exercises is a great way to maintain overall physical health. In particular, aerobic exercise is very effective in losing weight quickly. Strength training and resistance training do not immediately help with weight loss, but they are active in metabolism, so my body can use energy efficiently. [17]

All exercises that make your heart beat faster are aerobic exercises.

Tip: For best results, use both moderate and high-intensity aerobic exercise.

FOUR

Let's exercise happily . Trying a variety of different exercises is good for your health and motivation. If you repeat the same exercise every day, there is a risk of being injured, and it is easy to get bored. When exercising in the gym, try using 

different types of exercise equipment and participate in other exercise classes to keep your interest in the exercise. [18]

FIVE

Do strength training 2-3 times a week. Resistance training and weight training help you maintain a slim body by building muscle and promoting metabolism even when you are not exercising. Do strength training two or three times a week, but not continuously, but leave more than a day blank.

It's also a good idea to do aerobic exercise while you're not doing strength training. But don't overdo it. Maintain a light or medium level

Tip: Muscle cells have more metabolism than fat cells. Muscle cells work by consuming more calories than fat cells while I'm resting or sleeping.

SIX

Do exercises that can use your entire body. During one exercise, move as many muscles as possible to burn more 

calories. At the same time, jogging or cycling, lifting dumbbells, and other resistance exercises. [19]

SEVEN

Increase your daily activity. Park farther, walk more, use stairs instead of elevators, take a walk with your dog three times a day, and mop. The more you move, the more calories you burn. [20]

It's good to have a hobby, like gardening, learning woodworking, washing your hands and painting on a large canvas. This will help you burn calories even when you are not exercising.

EIGHT

Let's get enough rest . You need to take a proper break to recharge the energy you need in a day. In addition, after getting enough rest, the likelihood of overeating decreases and you may not be hurt when exercising. Lack of sleep interferes with fat burning, so if you don't get enough sleep, weight loss may be affected. [21]

Make a habit of falling asleep quickly. Relax for an hour or two before watching a TV or smartphone. Keep the room at a moderate temperature, dim the lighting, and sleepwear as comfortable as possible.

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WAY FOUR COMMING IN PART 4