![]() Consult your doctor for help getting started and staying on track. To lose excess fat and keep it from coming back, aim for slow and steady weight loss. ![]() If you want to lose weight or meet specific fitness goals, you might need to exercise more. Strength training exercises also are recommended at least twice a week. Some studies indicate it might take 15,000 steps a day to prevent the regain of weight after significant weight loss. If you use a step counter, remember that it takes an average of 10,000 steps a day to prevent weight gain. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week. Here are eight tips for exercising to achieve these goals: Focus on compound exercises: Compound exercises, such as squats, lunges, and deadlifts, involve multiple muscle groups and can help you build overall strength and tone your midsection. Include physical activity in your daily routine. Flat stomach exercises can effectively help you achieve a small waist. In restaurants, share meals - or eat half your meal and take the rest home. Even when you're making healthy choices, calories add up. ![]() Also, to perform this workout you only need a mat to lie down on. 2- Leg lift circles This first exercise will help you reduce your waist and hips, work your buttocks and abductors. Drink water or beverages with artificial sweetener instead. Wait about 10 seconds and return to the starting position. Choose moderate amounts of monounsaturated and polyunsaturated fats - found in fish, nuts and certain vegetable oils - instead. No magical pill, food or single exercise will earn you a flat stomach and thinner thighs. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products.
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