Browse Tag: losing weight

Importance of Exercises for Quick Weight Loss

Importance of Exercises for Quick Weight Loss

In case you can’t pull down the calorie amount you intake or you feel exhausted and tired as your calorie intake decreases, you can close this gap by moving more.

Let us give an example of the effect of exercise on weight loss; a 60 kg person who does not apply a diet can lose 2 kilos in a month by just walking 45 minutes fast tempo every day. In case you will support the exercise with a moderate diet, you can lose 4-6 kilos in a month.

Exercises are not only to burn the fats but they are recommended to build muscles and provide a shape to your body. In case you want to have a fit body while you are losing weight, you can perform exercises that work the area which has much more fats.

Regional exercises do not have any effect on losing weight for that specific region however they will help your muscles to be more prominent in that area after you lose weight.

In case you do not have the habit to exercise, do not overload your body at first because overloading will lead to muscles pains and fatigue which will disturb your exercising routine. Starting slowly will help you to feel better both physically and mentally.

For instance, in case you are going to walk, start by walking high tempo for 30 minutes during the first week and continue to increase the amount by 15 minutes. Your tempo may increase as your form increases and you can split your exercise into two which you will both walk and run.

Eat Fruit Instead of Junk Food (Step 11)

eat fruit

Stop eating junk food if you want to lose weight!

Unhealthy snacks such as sugar, chocolate, ice cream, chips, coke will absolutely prevent you from losing weight.  

But at the same time we need to meet our need for snacking. Fruits are the most ideal solution for this. Because fruits contain high fiber, vitamins and minerals. They does not only make you full up and prevent you from snacking, but also keep you full for a long time.

The only thing you should be careful about fruits is the portions. Although they are healthy, some fruits contain more sugar than the others. So, you can accept a fruit in the palm size as one portion.

One of the Other Practical Ways for Weight Loss: Walking…


One of the biggest mistakes that many people make while losing weight is high tempo walking. Prefer low tempo walking in case you do not want your weight loss process to stop and look slimmer. You can burn %70 more fat with low tempo long walking when compared with the regular exercises. I suggest you walk at leat 70 minutes on the treadmill at least 4,0, at most 5,2 speed. You can get rid of your excessive fats accumulated on thighs, abdomen, and hips with the physical activity you will perform 4 times in a week as well as with the help of your healthy diet.