Want to lose weight effectively without feeling constantly hungry? The key is to combine different types of exercise that boost calorie burn without increasing your appetite too much.
Here’s what science says about the best training methods for weight loss.
Low-intensity exercise
Low-intensity activities like walking, leisurely cycling, and swimming burn calories without triggering excessive hunger. Studies show that walking can actually reduce appetite and curb sugar cravings, making it an ideal weight-loss activity.
Short, high-intensity intervals
HIIT (High-Intensity Interval Training) involves short bursts of intense effort followed by rest periods. This can be done on a rowing machine, cross-trainer, or with bodyweight exercises. HIIT maximizes calorie burn without significantly increasing hunger.
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Strength training
Incorporating strength training twice a week helps preserve muscle mass while losing fat. Using weights, resistance bands, or bodyweight exercises ensures that your metabolism stays high during weight loss.
Daily movement matters
Everyday activities like climbing stairs, gardening, and cleaning contribute to overall calorie expenditure. Staying active throughout the day is just as crucial as structured workouts for successful weight loss.
Walking regulates appetite
A brisk walk can help control hunger and reduce cravings for sweets. Plus, walking is a low-impact workout that can be done daily without a high risk of injury.
Consistency is key
For weight loss through exercise, daily activity is essential. A combination of low-intensity movement, HIIT, strength training, and general daily activity creates the best results.
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HIIT is more effective than long, steady workouts
Research suggests that high-intensity interval training has a lower impact on appetite compared to long, moderate-intensity workouts, making it a highly efficient method for weight loss.
Strength training protects muscle mass
When losing weight, the body tends to break down muscle along with fat. Strength training ensures that most of the weight lost comes from fat rather than muscle.
A weekly deficit of 3,000 calories is needed
Studies indicate that weight loss requires a calorie deficit of around 3,000 calories per week. The best way to achieve this is through a mix of exercise and increased daily activity.
Plan your workouts
A structured training plan that includes all four types of exercise—low-intensity workouts, HIIT, strength training, and daily movement—helps maintain steady progress. A well-balanced plan also keeps motivation high and prevents plateaus.
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Final thoughts
The most effective weight loss strategy combines different forms of movement to maximize calorie burn without excessive hunger. By including strength training, daily activity, HIIT, and walking, you can create a sustainable routine that helps you lose weight and keep it off.
Article is based in information from iForm.
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