Let go of your calorie-tracking apps if you want to lose weight and focus only on your workouts. Unfortunately, things aren’t as straightforward as they appear.
Katie Lawton, MEd, an exercise physiologist, believes that exercising while neglecting your food is not a healthy weight-reduction plan.
For weight loss, you must either burn more calories each day than you ingest or consume fewer calories per day than your body consumes. “You will not lose weight if you do not have a calorie deficit.”
On the other hand, the sort of workouts you engage in might also have an impact. A good cardio workout, such as jogging, walking, or bicycling, is essential, but you also need some resistance training to help you lose weight. To help you keep on track, here are some more suggestions:
How To Lose Weight Without Diet Just Exercise?
1. Use a calorie-tracking app
I’m sorry to tell you this, but you must keep track of your calorie intake. As a result, you’ll have the knowledge you need to shed pounds.
With applications like MyFitnessPal, LoseIt!, and FatSecret, losing weight has never been easier. These applications step up their game when it comes to calorie counting. Food scales may increase accuracy and make a living more convenient.
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Drinks like soda (230 calories) and alcohol (100 to 200) are two examples of foods that are high in calories.
In the long run, these calories your body doesn’t need and may quickly pile up. Moderation is essential, though, to achieve your aim. If you’re having trouble losing weight, seek the advice of a physician or a dietician.
2. Don’t focus on the scale
You might be surprised by this, but give us a chance. Toss your scale in the trash because you won’t be using it.
At first, it may be challenging, but don’t worry about the scale, she advises. “Instead, pay attention to your mood and energy level. In the beginning, they are critical aspects.”
You’ll lose weight just when you least expect it. When you step on the scale, your weight may not change, but you may gain muscle mass, which is heavier than fat. As a rule of thumb, it’s not what you look like but how you feel about who you are.
The 7-Site Skinfold or Bod Pod may help determine whether you’re increasing lean muscle mass while losing weight. If you aren’t gaining lean muscle mass, you may need to alter your training routine or diet to see results.
3. Aim for 150 minutes of cardiovascular exercise
As a minimum, the American Heart Association advises that adults engage in 150 minutes of moderate-intensity movement each week (30 minutes, five days per week).
Increase the intensity or length of your activity if you’re already reaching this need and still struggling to lose weight.
Try to get 150 minutes of activity each week, no matter how you want: walking, biking, jogging, or running. Running or bicycling may not be your thing, but with so many online fitness alternatives accessible to us today, you’re likely to find one that you enjoy and can keep up with for a long time.
4. Hit the weights
Strength training is often associated with being bulky.
On the other hand, strength training is the most effective way to lose weight and keep it off. Because your resting metabolic rate will increase, you will burn more calories throughout the day.
A trainer at your local club can show you how to do basic strength-training exercises or assist design a workout plan for yourself. You have the option of using either free weights or machines or perhaps a combination of the two.
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You may also acquire dumbbells and a weight bench if you want to work out at home.
Suppose you want to learn about appropriate techniques and weight training. In that case, the good news is that there is an abundance of free (and paid membership service) material available on the internet.
5. Use a heart-rate monitor
Use a heart rate monitor to assist you in achieving your objective. You may use this to gauge the intensity of your workouts. The “fat-burning zone,” however, is really at rest. As the level of difficulty of an aerobic workout rise, so does the amount of carbohydrates burned.
In addition to standalone heart rate monitors, several fitness trackers have built-in sensors. In general, they are more accurate than the built-in monitor on a treadmill.
