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Health and lifestyle Benefits of Losing Weight

Image reference: https://nooranimedicalcenter.com/10-medical-benefits-of-losing-weight/ 

Consider all of the ways that decreasing weight may enhance your social life, physical health, and psychological health to set yourself up for success. Make a note of the weight loss advantages that are most important to you and record it in your weight loss diary. On days when you're feeling down, go over the list.

You don't have to drop hundreds of pounds to get the benefits of weight loss on your physical health. If you are currently overweight or obese, you may be able to improve your general health by losing only a little amount of weight. In fact, several research suggest that even a 5% to 10% weight loss might have a negative impact on your health.

Decreased joint pain

Decreased risk of certain cancers

Diabetes risk is reduced; heart disease risk is reduced; stroke risk is reduced.

Reduced risk of sleep apnea or improvement in sleep apnea symptoms

Reduced risk of osteoarthritis or improvement in osteoarthritis symptoms

Reduced risk of sleep apnea or improvement in sleep apnea symptoms

Blood sugar levels have improved.

Blood sugar levels have improved.

cholesterol levels have improved

Mobility has improved

Blood pressure is lower.

Back pain is minimized

More tailored information about the health benefits you can expect when you lose weight can be obtained from your doctor. You may be able to cut or remove some drugs, for example, or lower your illness risk.

If you lose weight, you may notice a change in your lifestyle in addition to the health benefits. Those who have successfully reduced weight have reported the following:

More restful sleep

Reduced anxiety

Improved sex life Improved vitality

Improved confidence

Improved body image

Improved energy

Improved mood

Increased social activity

Working exercise has numerous physical and lifestyle benefits, but it also has many mental health benefits. Exercise is as beneficial as other first-line therapies for treating depression, according to a 2019 scientific study, yet it is greatly underused as a therapy strategy.

References:

https://www.insider.com/benefits-of-losing-weight 

https://www.verywellfit.com/benefits-of-losing-weight-3495571

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The 8 Most Effective Weight-Loss Exercises

Weight training Every year, it is believed that half of all American adults try to lose weight. Exercise has been linked to a variety of other advantages, including a better mood, stronger bones, and a lower risk of developing a variety of chronic conditions.

Here are the top eight weight-loss exercises.

1.  Walking 

To begin, strive to walk for 30 minutes three to four times per week. As you get more fit, you can gradually increase the length or frequency of your walks.

2.  Jogging or running 

Running and jogging are both excellent activities that can be done anywhere and easily included into your weekly regimen. To begin, strive to jog for 20–30 minutes three to four times per week.

If jogging or running outside is too strenuous for your joints, try running on softer terrain like grass. Many treadmills also come with built-in padding, which may be more comfortable for your joints.

3.  Cycling

Cycling is beneficial to people of all fitness levels, from novices to elite athletes. It's also a non-weight-bearing, low-impact workout, so your joints won't be overworked.

4.  Weight training

Weight training can help you gain strength and encourage muscle growth, which can help you increase your resting metabolic rate (RMR), or the number of calories your body burns when at rest. Conducting 11 minutes of strength-based exercises three times per week resulted in an average increase of 7.4% in metabolic rate. This increase was comparable to burning an extra 125 calories per day in this study.

5.  Interval training

HIIT is a simple activity to integrate into your schedule. All you have to do is decide on a workout, such as jogging, jumping, or bicycling, as well as your exercise and rest periods.

For example, on a bike, pedal as hard as you can for 30 seconds before slowing down for 1–2 minutes. For 10–30 minutes, repeat this pattern.

6. Swimming

The amount of calories you burn appears to be influenced by how you swim. A 155-pound (70-kg) person consumes 298 calories per 30 minutes while swimming backstroke, 372 calories while breaststroke, 409 calories while butterfly, and 372 calories while treading water.

7.  Yoga

According to Harvard Health, a 155-pound (70-kg) person burns roughly 149 calories in 30 minutes of yoga practice. Yoga classes are available at most gyms, but you can practice yoga anywhere. This can be done from the convenience of your own home, as there are numerous guided instructions available online.

8.  Pilates

A 140-pound (64-kg) person would burn 108 calories in a 30-minute beginner's Pilates class and 168 calories in a 30-minute expert Pilates class. Try incorporating Pilates into your weekly regimen if you want to give it a try. Pilates can be done at home or in one of the many gyms that provide the program. Combine Pilates with a healthy diet or other forms of exercise, such as weight training or cardio, to improve weight loss even more.