Category Archives: Lose Weight Fast

One thing is for sure: when it comes to fitness, everyone becomes time-poor instantly. This is why calisthenics exercises such as navy seal burpees are amazing: they build pecs definition, work the triceps and improve cardio fitness, all at the same time, through a combination of high-intensity bodyweight resistance moves.

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Navy seal burpees are essentially burpees combined with push ups and performed in a sequential fashion. For each burpee, you'll perform three push ups so if our maths is correct, just by doing 10 navy seal burpees, you'll do 30 push ups. You'll also burn fat as your heart rate will be sky high thanks to all the jumping. The perfect storm!

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Important: if you are planning on doing navy seal burpees indoor, you might want to consider using a yoga mat, especially if you are working out on a hard floor. A non-slip, thick mat would work best. To track the workout, we recommend using a heart rate monitor as opposed to a running watch as they are more capable of tracking heart rate during HIIT workouts. Not to mention, since you'll move your wrist quite a lot when doing navy seal burpees, that could skew the readings of running watch's optical heart rate sensor.

Is fasted cardio better for weight loss?

Start with legs shoulder width apart, arms hanging, standing tall with shoulders open and core engaged. Throw your arms up and jump a little, then drop down into a squat position with your hands touching the floor, shoulder width apart. Kick your legs back and get in a high plank position. Core stays engaged.

How to speed up your metabolism naturally: top 3 tips to blast belly fat and get in shape

From here, do a push up and as you come up from the push up, pull up one of your knees towards the elbow on the same side. Straighten the leg, do another push up and as you come up from the second push up, pull the other knee towards the elbow on that side. Kick the leg back and do a third push up, then jump back into the squat position then jump up with your arms thrown up in the air. Repeat the process.

Understandably, if you don't know how to do push ups, you shouldn't start doing navy seal burpees and the same goes for people who haven't exercised for a while. Navy seal burpees are not a beginner callisthenics exercise, make sure you can comfortably perform both push ups and burpees before you try out this exercise.

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The HARDEST burpee variation will build muscle and burn fat at the same time - T3

Unexplained weight loss, or losing weight without trying, can be a cause for concern. It might indicate an underlying condition.

A good rule of thumb is to see your doctor if youve lost a significant amount more than 5 percent of your weight within 6 to 12 months. In addition, take note of any other symptoms to talk over with your doctor.

Remember, not all weight loss is serious. It can happen after a life-changing or stressful event. However, unintentional weight loss may be a sign of one of these medical conditions.

Muscle loss, or muscle wasting, can lead to unexpected weight loss. The major symptom is muscle weakness. One of your limbs may even look smaller than the other.

Your body is made of fat mass and fat-free mass, which includes muscle, bone, and water. If you lose muscle, youll lose weight.

This can happen if you dont use muscles for a while. Its most common in people who dont exercise, work desk jobs, or are bedridden. Generally, exercise and proper nutrition will reverse muscle loss.

Other possible causes of muscle loss include:

Hyperthyroidism, or overactive thyroid, develops when your thyroid gland makes too much thyroid hormone. These hormones control many functions in the body, including metabolism.

If your thyroid is overactive, youll quickly burn calories even if you have a good appetite. The result can be unintentional weight loss.

Other symptoms include:

Possible causes of hyperthyroidism include:

Treatment of hyperthyroidism depends on your age and severity of your case. Generally, its treated with anti-thyroid medications, radioactive iodine, beta-blockers, or surgery.

Rheumatoid arthritis (RA) is an autoimmune disease that makes your immune system attack the lining of your joints, leading to inflammation. Chronic inflammation can speed up metabolism and reduce overall weight.

Symptoms of RA include joint swelling and pain. It usually affects the same joints on both sides of your body. If you have RA, your joints might feel stiff if you dont move for an hour or more.

The exact cause of RA is unknown. It may be linked to:

Treatment of RA typically begins with medication. Medications include disease-modifying antirheumatic drugs, corticosteroids, biologics, and Janus associated kinase inhibitors.

Another cause of unwanted weight loss is type 1 diabetes. If you have type 1 diabetes, your immune system attacks cells in your pancreas that make insulin. Without insulin, your body cant use glucose for energy. This causes high blood glucose.

Your kidneys remove unused glucose through urine. As sugar leaves your body, so do calories.

Type 1 diabetes also causes:

Treatment of type 1 diabetes includes insulin, blood sugar monitoring, diet modifications, and exercise.

Weight loss may be a side effect of depression, which is defined as feeling sad, lost, or empty for at least two weeks. These emotions interfere with daily activities, such as going to work or school.

Depression affects the same parts of the brain that control appetite. This can lead to poor appetite, and eventually, weight loss.

In some people, depression may increase appetite. The symptoms vary from person to person. Other symptoms of depression include:

Behavioral therapy, psychotherapy, and antidepressants are used to treat depression.

Unexpected weight loss may be a symptom of inflammatory bowel disease (IBD). IBD is a term that encompasses several chronic inflammatory disorders of the digestive tract. The two most common types are Crohns disease and ulcerative colitis.

The chronic inflammation of IBD puts your body in a catabolic state, which means that its constantly using up energy.

IBD also disrupts ghrelin, the hunger hormone, and leptin, the satiety hormone. This results in decreased appetite and weight loss.

Additional symptoms include:

These symptoms are triggered by certain foods. If you have IBD, you might be hesitant to eat. Treatment of IBD usually consists of nutritional support, medication, and in some cases, surgery.

Chronic obstructive pulmonary disease (COPD) is a progressive lung disease. This includes emphysema and chronic bronchitis. Many people with COPD have both.

Emphysema slowly damages the air sacs in your lungs, making it hard to breathe. Chronic bronchitis causes inflammation of the airways that bring air to your lungs. This produces mucus, coughing, and breathing issues.

Early COPD is mild. Some people may not show symptoms but those that may appear include:

In later stages, COPD can cause weight loss. Labored breathing burns a lot of calories. According to Cleveland Clinic, a person with COPD may need 10 more times more calories to breathe than a person without COPD. It can also feel uncomfortable to eat and breathe at the same time.

Symptoms of severe COPD also include:

The main cause of COPD is cigarette smoking. Long-term exposure to irritants such as air pollution and dust can also lead to COPD. Treatment includes medications, such as bronchodilators, and lung therapies, like oxygen therapy.

Endocarditis causes inflammation of your hearts inner lining, or endocardium. It develops when germs usually bacteria enter the bloodstream and collect in your heart.

Most people with endocarditis have a fever. This may come along with a poor appetite. Elevated body temperature also increases metabolism and burns fat, causing weight loss.

Other symptoms include:

Endocarditis is rare in healthy hearts. Its more likely to affect people with damaged heart valves, artificial heart valves, or congenital heart defects. Treatment of endocarditis includes antibiotics and surgery.

Another cause of unexplained weight loss is tuberculosis (TB), a contagious condition that usually affects the lungs. Its caused by Mycobacterium tuberculosis bacteria. Weight loss and decreased appetite are major symptoms of TB, but the reasons arent fully understood.

TB spreads through the air. You can catch TB without getting sick. If your immune system can fight it, the bacteria will become inactive. This is called latent TB.

Over time, it can turn into active TB. Symptoms include:

Some people are at risk for active TB. This includes people with weak immune systems, especially those who have:

TB is typically treated with a course of antibiotics for six to nine months.

Cancer is the general term for diseases that cause abnormal cells to quickly divide and spread. According to the American Cancer Society, one of the first signs may be unexplained weight loss of 10 pounds or more. This is common with cancers of the pancreas, lung, stomach, and esophagus.

Cancer increases inflammation. This promotes muscle wasting and disrupts appetite-regulating hormones. A growing tumor may also increase your resting energy expenditure (REE), or how much energy your body burns at rest.

Early symptoms of cancer also include:

Many conditions can cause these symptoms. Sometimes, cancer doesnt cause any symptoms.

Treatment depends on the type of cancer. Typical treatments include, surgery, radiation therapy, chemotherapy, and immunotherapy.

Addisons disease develops when the immune system attacks the adrenal glands. In turn, the adrenal glands cant make enough hormones like cortisol and aldosterone. Cortisol regulates many functions, including metabolism and appetite. Low levels of cortisol may lead to poor appetite and weight loss.

Other symptoms of Addisons disease include:

Addisons disease is rare, affecting roughly 1 in 100,000 people in the United States. Treatment includes medications thatll regulate your adrenal gland.

12. HIV | HIV

HIV attacks immune cells called T cells. This makes it difficult to fight infections. If left untreated, HIV can lead to acquired immunodeficiency syndrome (AIDS). Advanced forms of these conditions often cause weight loss.

Symptoms like sore throat, mouth sores, and fatigue can make eating uncomfortable. HIV also increase the risk of secondary infections, which increase REE.

Other symptoms of HIV include:

Symptoms of HIV depend on the person and stage of infection. Antiretroviral therapy is used to treat HIV and stop the spread of the virus and may improve weight loss.

Weight loss is a complication of congestive heart failure (CHF). CHF develops when the heart cant fill up with enough blood, the heart cant pump blood with enough force, or both. It may affect one or both sides of the heart.

If you have CHF, your digestive system cant receive enough blood. This can lead to nausea and early fullness. Additionally, it might be hard to breathe while eating.

The inflammation in damaged heart tissue also speeds up metabolism, causing unintentional weight loss.

CHF symptoms also include:

There are several medications used to treat CHF, including angiotensin-converting enzyme inhibitors, beta-blockers, and diuretics. In some cases, surgery might be necessary.

Compared with women, men have a higher rate of:

Women are at higher risk for COPD. Women are also 2 to 10 times more likely to develop hyperthyroidism and 2 to 3 times more likely to have RA.

Its normal for your body weight to fluctuate. However, if youre losing weight without changing your habits, something else might be going on.

If you experience a 5 percent weight loss in 6 to 12 months, or if you notice any of the above symptoms, visit your doctor.

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Unexplained Weight Loss: 13 Causes and Treatment Options

Olive oil is made by grinding olives and extracting the oil, which many people enjoy cooking with, drizzling on pizza, pasta, and salad, or using as a dip for bread.

Some of the most well-known benefits of consuming olive oil include its ability to reduce inflammation, support heart health, and lower blood pressure. It may even have potential anticancer effects and protect brain health (1, 2, 3, 4).

This article reviews whether olive oil can be used to promote weight loss.

Many of olive oils benefits have been observed in the context of following a Mediterranean diet.

This eating pattern is characterized by a high consumption of fruits, vegetables, whole grains, potatoes, legumes, nuts, and seeds. While the diet often incorporates fish, the main fat source is olive oil, and it also limits red meat and sweets (5, 6, 7).

Olive oil contains monounsaturated fatty acids (MUFAs), which have one unsaturated carbon bond in their chemical composition. MUFAs are typically liquid at room temperature.

One older 4-week study found men with overweight or obesity who replaced saturated fat with monounsaturated fats in their diets experienced small but significant weight loss, compared with a saturated-fat-rich diet, despite no major change in total fat or calorie intake (8).

More recent research agrees that unsaturated fatty acids are likely more beneficial than saturated fats when it comes to healthy weight maintenance (9).

Diets rich in monounsaturated fats have also been shown to prevent weight gain and the accumulation of fat in animal studies (10, 11).

Furthermore, olive oil is a rich source of medium-chain triglycerides (MCTs), which have been long studied for their ability to play a role in healthy weight loss and maintenance (12, 13, 14).

MCTs are triglycerides that contain fatty acids comprising 612 carbon atoms. Theyre broken down quickly and absorbed by your liver, where they can be used for energy.

While some studies have found a positive effect of MCTs on weight loss, others have found no effect.

Still, one study compared MCTs with long-chain triglycerides, finding that MCTs resulted in greater production of certain appetite-regulating hormones like peptide YY, which promotes feelings of fullness (15).

Other research indicates that MCTs may encourage weight loss by increasing calorie- and fat-burning in the body (16, 17).

Olive oil is a good source of monounsaturated fatty acids and medium-chain triglycerides, both of which have been shown to offer potential benefits when included in weight loss diets.

Olive oil may be useful for weight loss, but it appears to be most beneficial when used in certain ways and amounts.

While some people claim that olive oil massages could help promote weight loss, theres no research to support this idea. That said, studies have found that such massages can help preterm babies gain weight (18).

Another popular claim is that a mixture of olive oil and lemon juice can promote rapid weight loss. However, this is likely because its often used as a cleanse that usually results in very low calorie intake and consequently both fat and muscle loss (19).

Still, olive oil incorporated into an overall healthy diet is a different story.

There are 119 calories and 13.5 grams of fat in 1 tablespoon (15 mL) of olive oil. This can quickly add up on a calorie-restricted diet, so its best to incorporate olive oil in limited quantities as not to promote weight gain (20).

One systematic review of 11 randomized controlled studies found that following an olive-oil-enriched diet for at least 12 weeks reduced weight more than following a control diet (21).

Olive oil can be used as a salad dressing, mixed into pasta or soups, drizzled onto pizza or vegetables, or incorporated into baked goods.

While olive oil can be beneficial for weight loss when consumed in limited quantities, steer clear of claims that olive oil massages and detoxes are a long-term solution.

Olive oil is a healthy source of monounsaturated fats and medium-chain triglycerides, both of which have been shown to offer potential benefits for weight loss.

While there are claims that olive oil can be used as a massage oil or for a detox, the most effective way to use olive oil for weight loss is to incorporate it into your overall healthy diet as a primary fat source.

Keep in mind that a small serving of olive oil can contribute a significant number of calories and amount of fat to your diet. As such, it should be used in limited quantities. Olive oil used as part of a plant-based diet like the Mediterranean diet may offer the greatest benefit long term.

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Olive Oil for Weight Loss: Is It Beneficial? - Healthline

If youve ever actively tried to lose weight, you know how important it is to track your progress. Thankfully, theres no shortage of options when it comes to weight loss apps.

In this article, were going to take a close look at a few of the best free weight loss apps.

I tested seven popular and highly-rated apps including Cronometer, MyFitnessPal and Lose It! to see what features youll have access to with a free account.

See the table below for a quick overview of those features and which apps offer them. Then, keep reading to find information on subscription options, availability and how to get started with each app.

Best for Nutrient Tracking

Free Features: Barcode scanner, calorie counter, exercise log, food diary, goal setting, nutrient tracker, progress chartsAvailability: iPhone or AndroidOptional Subscription: Gold Membership ($5.99/month, $24.99/semiannually or $34.99/annually)

The Cronometer app is simple to download and use whether youre an avid calorie counter or new to active dieting. What makes this app stand out is the amount of nutrient tracking you can access with a free account. In addition to calories, it monitors macronutrient goals and provides a nutrient summary including vitamins, minerals, carbohydrates, lipids and protein.

If youre interested in keeping tabs on all of this and more, consider downloading Cronometer. To sign up, youll be asked a few introductory questions including your gender, birthday, height and weight. Then youll be asked to set a weight goal, enter an email address and create a password.

On the home page, youll see the date, your food diary and a breakdown of daily calories. It includes those consumed, those burned and those remaining. You can click the plus sign at the bottom of the screen at any time to add food or scan a barcode. It also allows you to add a note, adjust your biometrics or log an exercise.

When you do add food, you can indicate the amount and serving size, then see a summary of calories and a complete nutrient summary. You can also save foods and recipes in the Foods tab of the app to quickly log in the future. In the Trends tab, you can see an overview of how many calories youve consumed in the past week and a nutrition report. The report shows you calories consumed, calories burned, calories remaining, micronutrients and more.

In the Settings tab, you can manage your target goals, connect devices or health data and update other account/ biometric information without having to upgrade to the paid membership.

Best for Community

Free Features: Barcode scanner, calorie counter, exercise log, food diary, goal setting, in-app community, in-app rewards, progress charts, recipes, reminders, water tracker, weight logAvailability: iPhone or AndroidOptional Subscription: Pro Membership ($6.99/month, $34.99/year or $89.99/lifetime)

If you need a community for support, Fooducate may be the best free weight loss app for you. The Community tab in the app allows you to see trending and recent posts from other Fooducate users. You can follow and message others on the app or start a discussion by writing a post or sharing a photo.

After youve downloaded the app, created a free account and answered a few questions about your lifestyle, youll be able to see your recommended daily calories and make modifications to your diet plan.

In the free version, you can add your target weight and a target date for achieving your goal. You can also see your weight loss progress up to six months in the past. In addition, you can track your calorie intake, calorie quality, some nutrients and water intake up to a month in the past.

Across the bottom of the app, youll find a few different features including the Food Finder barcode and the main Tracker home tab. On this page, youll see how many calories you have left for the day. You can also click the plus sign at the bottom to add water, food, exercises, mood, hunger, weight, sleep or additional notes. Unfortunately, the free version doesnt allow you to log body measurements.

The Recipes tab comes with tons of trending, recent and favorited healthy recipes from other users. You can also upload and share your own! The last tab, Diet Tips, contains recent articles, references, tips and tricks shared by other Fooducate users.

Additionally, the app allows you to change how often you receive motivation notifications to achieve your goals: every meal, once a day, once a week or not at all.

Best for Motivation

Free Features: Barcode scanner, calorie counter, exercise log, food diary, goal setting, in-app challenges, in-app rewards, remindersAvailability: iPhone and AndroidOptional Subscription: Premium Membership ($2.99/week, $6.99/month, $29.99/year)

My Diet Coach is a fun way to stay motivated and engaged. While its visually aimed more toward female users, there are male avatars and dietary recommendations in the app as well.

After youve downloaded My Diet Coach and set up your free account, youll be asked to enter your current weight and goal weight. Once you decide on a goal, youll be asked to select or enter a reason why you want to achieve your goal. It may be to feel good about myself, or to improve the quality of my life. Then, you can choose to be reminded of your goal at a time and frequency that works best for you. Your goal weight and reason will also be displayed on the home page of your app alongside your avatar.

You can use the Reminders tab to control motivational reminders and set new reminders to drink more water, go to the gym and more.

In the Diary tab, youll be able to see a running count of daily calories consumed versus calories remaining. You can swipe up on the tab to see more detailed information including a daily nutrition distribution chart. Above that, youll see options to log food and activities, scan a barcode and more.

In the Challenges tab, youll be able to set challenges for yourself and monitor your progress. The Motivation tab tracks your in-app points and provides a daily quote. It also displays motivational pictures that you take or upload and lets you customize your avatar. As you complete more activities in the app, youll earn more points to unlock digital rewards that allow you to style your avatar.

You can also click on your profile to connect other health and fitness apps for free.

Best for Calorie Counting

Free Features: Barcode scanner, body measurements, calorie counter, exercise log, food diary, goal setting, in-app challenges, in-app community, nutrient tracker, progress charts, recipes, reminders, water tracker, weight logAvailability: iPhone and AndroidOptional Subscription: Premium Membership ($9.99/month or $49.99/year)

I used MyFitnessPal for calorie counting a few years ago, and I was happy to see the app is still just as easy to use and has new and improved features. If youre looking for a simple calorie counter/food log, MyFitnessPal may be the best free weight loss app for you.

Once youve created your account and answered a few questions about your body type, activity level and goals, youll be ready to get started. You can start a one-month free trial of the premium features, or simply click the X to continue using the apps free features.

Based on your responses to those initial questions, youll see your target amount of calories for the day across the top of the app on the home screen. Itll also display how many calories youve logged, how many youve burned from exercise and how many you have left for the day. You can scroll down to browse recent articles, fitness tips and healthy recipes from around the web.

In the Diary tab, you can keep a log of your food, water and workouts for free. At the bottom of your daily entries, you can add food or exercise notes. You can also view a breakdown of your daily nutrition including calories, nutrients and macros. You can always click the plus sign to log your weight, food, water, exercise or add a new status.

In the Progress tab, you can view charts tracking your steps, weight, neck, waist and hip measurements. In the More tab, you can adjust your profile information, upgrade to premium status and set goals for yourself. You can also add meals, recipes, foods, reminders, and you can link other apps or devices without having to upgrade.

Best for Tracking Weight

Free Features: Barcode scanner, calorie counter, exercise log, food diary, goal setting, GPS access, in-app community, nutrient tracker, progress charts, reminders, water tracker, weight logAvailability: iPhone and AndroidOptional Subscription: Premium Membership ($8.99/month or $59.99/year)

Most of the apps on this list will keep track of your weight and help guide you to lose it, but MyNetDiary encourages you to weigh in daily and displays your weekly weight progress on the home page. If losing weight is your main motivator, MyNetDiary may be worth trying out.

Once youve downloaded the app and created a free account, youll enter some basic information. You can also import it from your phones health app. Then, youll need to create a goal weight, target date and a weekly weight loss goal.

The Coach tab allows you to view progress charts and advice. Youll also find additional resources here including a MyNetDiary App Guide, tips and tricks. It also includes a MyNetDiary Library that contains articles specific to nutrition and weight loss along with how-to guides.

The plus sign in the center allows you to log any meal or snack, scan a barcode, add an exercise or log your water intake. When you track workouts, you can search for activities or add a custom workout. You can also link your phones GPS to allow the app to track your run, walk, bike ride and more.

The Social tab gives you access to forums used by other MyNetDiary members. Scroll down to check out the featured dietitians blog or create your own personal blog to keep track of your journey.

Click on the Me tab to update your account settings, measurements and personal information. You can even take and upload before and after photos! You can also link other apps and devices and import recipes directly from the web. The grocery check feature in this tab allows you to scan barcodes and quickly compare the nutritional value of foods while youre shopping.

Best for Beginners

Free Features: Barcode scanner, body measurements, calorie counter, exercise log, food diary, goal setting, progress charts, water tracker, weight logAvailability: iPhone and AndroidOptional Subscription: Premium Membership ($21.99/quarterly, $29.99/semiannually or $44.99/annually)

If youre new to dieting or arent sure how to approach weight loss, an app like Lifesum is a great place to begin. While a lot of its features are reserved for premium members, its free classic dieting plan offers everything youll need to get started.

Once youve downloaded the app and created an account, youll be asked to fill out the standard information and set a goal weight/target date. The app will also ask you to allow notifications so that it can help you stay motivated.

To get started, you can click the plus sign at the bottom of the screen. This will allow you to log your weight, water intake, exercise, breakfast, lunch, dinner or snacks. While adding food, you can search the app, scan a barcode or choose from a recent favorite. While youll need to upgrade to get all the apps food insights, you can view calories, carbs, protein and fat for free.

The Diary tab will keep track of your logged food, water and exercise. Itll also show a breakdown of your remaining calories, carbs protein and fat.

In the Me tab, you can keep track of your favorite recipes, food, meals and exercises. Here, you can also check-in on your goal weight progress over time. You can even log and track your waist measurement for free. Under Statistics, you can view your average calorie intake.

The Recipes tab is reserved for premium subscribers. Still, the other free features of the app allow you to track your basic calorie intake, weight loss and keep a log of your food, water and exercise. That makes it perfect for beginners!

Best for Busy People

Free Features: Barcode scanner, calorie counter, exercise log, food diary, goal setting, progress charts, reminders, weight logAvailability: iPhone and AndroidOptional Subscription: Premium Membership ($39.99/year)

If youre looking for a free weight loss app that you can use on the go, Lose It! may be worth your time. Its fast and easy to set up, and the free features are more than youll need to begin tracking your calories, food quality and weight.

Once you download Lose It! and set up your free account, youll be able to enter your goal weight. Then, you can indicate how quickly youd like to reach your goal (by losing 1/2 pound to 2 pounds weekly). From there, you can follow the tutorial to get started or skip it to begin exploring the apps features on your own.

The My Day tab shows a summary including your daily calorie budget and a weekly summary of your calorie intake. It even includes macronutrients! Scroll down to see featured articles in this tab. The Log tab is where youll find your daily food diary and a breakdown of your daily calories/macronutrients. You can also swipe down to see a summary of the current week.

Use the plus sign at the bottom of the app to log your weight, breakfast, lunch, dinner, exercise and snacks throughout the day. Beside each meal in your food log, you can click to add an entry or scan food with your camera. In addition to barcodes, the app can scan food items and make estimates on its nutritional value.

The Goals tab includes a weight chart ranging from the past week to all-time. You can also see a chart depicting your future plans. In the Social tab, you can view or share posts with your friends who are also using Lose It!

No matter which free weight loss app you download, be sure to consult with your doctor before making any major changes to your diet or exercise routine. While each of these apps recommends a number of daily calories, nothing replaces the advice of a trained medical professional.

While all of these apps offer paid premium subscription options, you dont have to spend anything to begin tracking your weight loss or healthy eating journey. The free features available in each app are enough to help you begin counting calories, logging your food and tracking your progress.

Whats your favorite free weight loss app? Let us know in the comments below!

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7 of the Best Free Weight Loss Apps - Clark.com - Clark Howard

You already know that cardio exercise is one common component of weight loss success. But if youve been relying on traditional methods like cycling and running recently, you might want to change up your routine and give swimming a try.

Although swimming seems relatively hard and sometimes scary, its one of the best cardiovascular workouts anyone of any age can do, says Kris Gagne, senior swim coach for Life Time, and a USA-registered and ASCA-certified swim coach. Its an aerobic workout that helps strengthen the heart muscle, and its easy on your joints, too, since the water will support 90 percent of your body weight.

In fact, swimming can actually work as both a cardio and a strength activity. The act of swimming will pump your heart rate up and burn calories, while the different strokes and fighting through the waters resistance will help strengthen your muscles.

Of course, trying a new workout routine can be challenging. Here's what to know about swimming for weight loss and how to make the most of your swim workouts.

Swimming can absolutely help you lose weight, as itll increase your heart rate and tone muscles, says Gagne. Swimming truly is a full-body workout, and each stroke uses the muscles in different ways. Youre constantly using your core to stay up in the water, so it incorporates arms, legs, and core equally.

For the someone who is 125 pounds, doing 30 minutes of freestyle can burn 330 calories, butterfly can burn 330, backstroke can burn 240, and breaststroke can burn 300, per a Harvard University study. For a 185-pound person, those same workouts would burn 488, 488, 355, and 440 calories respectively.

By comparison, a chart from the American Council of Exercise shows that running for 30 minutes can burn 342 calories for a 120-pound person and 510 calories for a 180-pound person. Cycling at an average of 10 miles per hour for 30 minutes can burn 165 calories for a 120-pound person and 246 calories for a 180-pound person. Clearly, swimming is right up there with the best of cardio activities.

Since swimming is a full-body workout, it can definitely help you lose belly fat. But Gagne warns against focusing on "spot training," or trying to work only one body part to lose weight from that specific area, especially since your body composition and genetics can play a role in where you store fat. (You also can't control where you lose fat from first!) Still, swimming can help you lose weight, which will lead to the loss of fat overall, including belly fat eventually, and certain strokes work the abs especially well.

Swimming works a lot of different muscles throughout the entire body, but when it comes to targeting certain areas, butterfly, backstroke, and breaststroke will engage your core more. The more you are engaging them, the more work youre putting into that certain area for leaner muscle," says Gagne. Still, he notes, "the best way to help with losing belly fat is making sure that you are eating a healthy, well-balanced diet to complement all the hard work youre putting in.

The good news is, you dont really have to start off with too much, especially if youre new to swimming. In the beginning, going three times a week for 30 minutes will benefit you greatly, says Gagne. You will find that you are using muscles you didnt even know you had.

However, its important to note that a big part of losing weight includes eating at a calorie deficit, so you should ideally be eating less calories than youre burning. A good way to calculate calories burned through swimming is by using an online calorie counter and taking a look at the Compendium of Physical Activities site.

This website uses units called METs, otherwise known as the ratio of your metabolic rate while doing a particular activity versus your metabolic rate while at rest. From the CPA site, its clear that depending on your stroke and intensity, your MET can be anywhere from 4.8 to 13.8. By using the calorie counter and inserting body weight, MET, and duration, you can figure out approximately how many calories youre burning per activity.

Essentially, in order to lose between one to two pounds per week, you need to burn 500 calories a day. You can either eat 500 less calories, exercise to burn 500 calories, or do a combination of both. Thirty minutes of vigorous butterfly in a 130-pound adult, for instance, burns 472 calories, so you can easily use swimming to meet your deficit goals.

While freestyle is generally considered the fastest and easiest stroke to learn, Gagne actually recommends starting with breaststroke. I start with this one because its one that does burn quite a bit of calories, and it allows newer swimmers to keep their heads out of water at first, at least until they become more comfortable with swimming and breathing technique.

To start, Gagne recommends swimming slowly for 30 minutes three times a week, and then building speed or amount of time spent in the pool at the four-week mark. Once you feel comfortable just swimming for 30 minutes, give this swim interval workout a try:

As you learn other strokes, you can vary your swim workouts in order to target different parts of the body," says Gagne. "You will find yourself cruising at a faster speed the more you swimit just takes some practice.

There are several ways you can burn more calories swimming. Try these ideas next time you want a more challenging workout.

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Is Swimming A Good Workout For Weight Loss? How To Swim To Lose Weight - Women's Health

Earlier, I used to concentrate more on cardio and functional exercises to lose weight gain and get back in shape. During the lockdown, I am focussing more on strength training and flexibility.

Treadmill - 15 mins

Cross trainer - 15 mins

Cycling - 10 mins

Functional exercises:

Burpees

Jumping jacks

Half plank

Hill climbing

Side planks

My workout routine is as follows:

Sunday: Rest

Monday: Chest/Triceps

Tuesday: Back/Biceps

Wednesday: Legs/Core

Thursday:Chest/Triceps

Friday: Back/Biceps

Saturday: Legs/Core

Low-calorie recipes: I love cooking and preparing low-calorie meals. One of my favourites is rajma and oats tikki. It is packed with protein and has an amazing taste. Sprout's chilla is also one of my favourite low-calorie recipes.

Fitness secrets I unveiled: Drinking black coffee really helps in cutting down fat. It is a natural fat burner and boosts your metabolism. Also, try to add green tea into your daily schedule as it aids digestion and boosts your immunity.

How do I stay motivated? The moment you are able to witness positive changes in your body, you will get motivated to lose more weight and get back in shape. Also, when people appreciate and notice your weight loss journey, it further helps you to stay motivated and focussed towards your goals

How do you ensure that you dont lose focus? My weight loss journey has given me immense confidence and completely changed my personality. From an introvert child who used to weigh 120 kilos to a fashion and fitness blogger, I have certainly come a long way. The amount of confidence I have gained after getting back in shape cannot be explained in mere words. I dont want to ever go back to my same introvert phase of life and this feeling is enough in itself to keep me motivated.

Whats the most difficult part of being overweight? Without a shadow of a doubt, one of the most difficult parts of being overweight is dealing with a host of health issues. Hence, battling health conditions was my major concern when I was overweight as now I feel I am educated enough to not get bothered by body-shaming.

What shape do you see yourself 10 years down the line? Ten years down the line, I want to see myself grow into a polished fitness professional. I obviously want to see myself as a fitness model and an expert who not only has the perfect body but is educated enough to inspire others.

See more here:
Lockdown weight loss story: From an overweight kid to a fitness blogger, this guy's weight loss journey is incredible! - Times of India

As the nation has been told to stay home during the coronavirus, with only one outing a day for exercise initially, many dieters have had to put their weight loss goals on hold. However, though the lockdown could mean a lot of Britons are moving less - and perhaps even eating more as theyre tempted by the fridge - one slimmer has defied the odds. The Dumfries-based woman has now lost over seven stone, and said the lockdown gave her the final push she needed.

Wilma Woodgate, 55, moved to Dumfries in June 2018 and wanted a new life and a new start - plus a new body.

Weighing 20st 11lbs, Wilma said she was squeezing into a size 24 dress at the time and felt horrible.

I was struggling to walk any distance, admitted Wilma.

Climbing stairs was a chore, not having the energy to play with my grandchildren who are nine and six was heart-breaking, but the last straw for me was going to a theme park with the family, being really excited to go on a ride, but the belt DIDNT fasten, and I had to leave the ride.

I was humiliated and it was then that I decided enough was enough.

Wilma decided to join WW (Weight Watchers re-imagined) on June 6, 2018.

READ MORE:Alison Hammond weight loss: Diet plan star used after hitting 20st

My daughter Sarah was getting married in Antigua in August 2019 and I didnt want to be the fat mother of the bride and hate the pictures, so I wanted to lose five stone for her big day, said Wilma.

Wilma said she was incredibly nervous before her first session at the slimming club.

I was very nervous to step through the doors to Irene Notmans workshop in Lochvale House, and felt sick at the thought of standing on the scales, especially in a new and very unfamiliar place. But I need not have worried, Irene was amazing and made me feel very much at ease - more than can be said for the scales.

Despite being a technophobe, Wilma said she soon got to grips with the smart points plan and the online app.

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Wilma has four daughters, including 29-year-old triplets, and revealed her weight loss journey wasnt easy.

There were weeks when I felt really down, and thought I had such a huge mountain to climb and would I ever get there, but I never ever thought about giving up. I didn't want to embarrass myself or my daughter on her wedding day, said Wilma.

Wilma changed her diet, cooking recipes from the WW plan for herself and her husband, as well as replacing snacks with healthier choices.

There were obstacles in my way like having my grandsons staying over on weekends for movie nights, and the popcorn, crisps, chocolate and takeaways were part of the fun - but I started to substitute my snacks with WW chocolate bars and crisps, explained Wilma.

Wilma has now dropped from a size 24 to a much slimmer size 14, but shes still getting used to shopping for her new figure.

Being quite tall and a size 24 made it difficult shopping for clothes, I hated it! said Wilma. Trying to convince myself I could squeeze into an 18, it was soul destroying! Even now when I go shopping (even though I'm a size 14) I still take the size 24 into the changing room with me just in case... it's crazy.

However, when lockdown hit, Wilma was worried she wasnt going to reach her goal weight - but a new job gave her the help she needed to slim down.

Wilma got a new job at Tesco, working for the online team to help make up the orders for online customers - which means plenty of moving around.

I love it, because now I need to walk and be active, and do at least 10,000 steps a shift! revealed Wilma.

I have the step app on my phone, and love to record the activity on my fitness section on the WW app.

Wilma said she can now run around and play with the grandkids, walk up the stairs without getting out of breath, and has more confidence as a result.

The happy slimmer also said the diet was made easier by the fact she didnt have to cut anything out.

The WW plan means no food is off limits, but is counted up with a points system with a set number of points allowed per day depending on what youre trying to achieve.

Even restaurants were on the menu, as before lockdown Wilma would save up a few points by eating light beforehand so that she could choose whatever she liked when she went out for the evening.

My eating has changed so much for the better. I used to eat large breakfasts to feed two people, takeaways, pizzas, lots of chocolate bars, and I was a constant snacker, but now I still constantly snack but on fresh fruit, homemade soups, salads; and I love to cook now, something I never did before, Wilma added.

Read this article:
Weight loss: Tesco worker lost 7 stone and dropped five dress sizes with this diet plan - Express

Your gym session and swimming classes are not likely to start anytime soon, thanks to the COVID-19 pandemic. Many state governments have allowed parks to open with certain restrictions so that people can start resuming their morning and evening walk/jogging. But here comes another problem the rains. Although rains offer the much-needed respite from the scorching heat, it has created a big problem for those who love exercising outside. But dont let the monsoon dampen your weight loss goals. Here are few best indoor exercises to burn fat without equipment. Also Read - Easy floor workouts to lose stubborn back fat at home

This simple-looking exercise can do wonders for building up your core muscles and upper-body strength. It also helps in stabilizing the spine and pelvis, which in turn helps improve posture and prevent back pain. It is also a great indoor exercise to burn belly fat. Do you know that plank burns more calories than crunches? Yes, it is true as plank works more muscles. For a beginner, experts recommend holding the position for 30 seconds and adding an additional 10 seconds every day. To spice things up, you can try a side plank. Also Read - Lose weight as you cook: 5 kitchen exercises to shed those extra kilos

Squatting works out most of the muscles of your butt, hips, and thighs the areas where most stubborn fats accumulate. Lunges also target all the major muscles of your lower body. Basically this form of indoor exercise helps strengthen and tone the upper thigh. It can also improve your balance. You can even perform walking lunges while going from one room to another. If you want to make more challenging, hold weights in your hands while doing the lunges. Also Read - 5-min workout routine to lose weight from your lower body

If you have stairs at your home, then you have the best prop to burn those stubborn fats. Walking up and down the stairs (at home or in your apartment building) could be a good cardio workout. Not only stair climbing can help shed those extra kilos, but also keep your body active and healthy. Walking up the stairs can strengthen your muscle which in turn helps in fat loss. Remember the more muscle mass you have, the faster your metabolism is. Experts say one hour of this indoor exercise can burn approximately 1000 calories. If youre a beginner, start with 10-minute sessions three times per week and gradually build up to more time as your endurance increases. You can also spice things up by adding exercises like a step aerobic workout, jumping jacks or pushups in between.

If you dont like exercising but want to lose weight, just shake your legs. Dancing is fun, right? But is also an excellent way to burn calories as well as boost your mental health. You can burn anywhere from 250 to 500 calories per hour dancing, depending on how hard you work, the type of dance, and the number of breaks you take. According to experts, dancing can also improve memory and sharpen your focus. So what are you waiting for? Choose your favorite upbeat songs and start moving your body. You may start with a short 20-minute or so session, then gradually increase the time.

Published : June 29, 2020 8:37 pm

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Don't let the monsoon dampen your weight loss goals: 5 best indoor exercises to burn fat - TheHealthSite

Getting back to your pre-pregnancy is a difficult journey and it requires a lot of patience. Ishita was determined to get back to her pre-pregnancy figure and took advantage of the lockdown to do so. Her transformation story is an inspiration. Read her story to learn some simple secrets!Name: Ishita Pandey

Occupation: Homemaker

Age: 30Height: 5 feet 2 inches

Highest weight recorded: 70 kilosWeight loss: 10 kilos

Duration: 3 months

The turning point: People always say that the earlier you start after giving birth, easier it is to lose weight. I ended up gaining so much weight post my C-section birth, it ended up exceeding my postpartum weight, which was around 65 kilos. Getting back in shape was important. I didn't want to look "chubby" and made it a plan to achieve my target weight before my baby's first birthday and get those perfect photos where I could look fit and fabulous.

Breakfast:My breakfast was always wholesome and nutritious. I usually had it around 11 am. It could include anything like milk, oats, honey, nuts and seeds, whole wheat bread, roti subji, chila or poha. There were no restrictions.

Lunch:I had a small lunch. I didn't stop having white rice. Whatever was made at home, like dal, cholai, rajma, kadhi or soya, I would have that with rice, some subzi, curd and a portion of salad.

Dinner:

I skipped dinner since I follow Intermittent Fasting (16:8). I have a cup of chai and some low-calorie snack around 6 p.m. I would have a bite of something from my husband's plate later, but that's all 🙂

If it's cheat day, you would find me devouring street foods! Puris, gulabjamuns, pav bhaji, golgappas or pastries are my favourite! However, I do try to limit my cheat meals to twice a month.

My workout:

My exercise routine was a bit different. Personally, I am not a fan of strength training. I started with cardio and used to extensively skip rope but ended up injuring myself due to overtraining. Ever since I decided to take it a little easier.

Since I am a homemaker, I stay busy doing a lot of household chores. From dusting, sweeping, organizing, or even taking care of the baby, I was active throughout the day.

Low-calorie recipe I swear by: Having small snacks can be good to lose weight. I loved having healthy peanuts, buttermilk, flax seeds, almonds, makhanas (foxnuts) or digestive biscuits.

Fitness secrets: I am a big fan of intermittent fasting and would recommend it to anyone looking to lose weight. It's not complicated and does not require any extensive prep. Simple everyday food would do. I drank lots of water, swapped out sugar for jaggery and as always, moderation is key.

As for me, there were no hard and fast rules. I stopped counting my calories after a while. The important thing to remember is to reach a calorie deficit, which helps burn fat. Make sure you exercise and follow a disciplined diet and you will see the progress for yourself.

What kept me motivated:

My baby's birthday was coming up and all I had are 3 months to shed kilos. I took advantage of the lockdown situation and started to work on my body. With no maid, I have been doing all household chores by myself, taking care of the baby and following intermittent fasting. This was enough to get going. The lockdown was the perfect time for me (or anyone) to lose weight!

How do you ensure that you don't lose focus? While staying locked in was tough, there were some advantages after all. We weren't eating out, doing work ourselves, no distraction or holidays. This ensured that my routine wasn't disturbed for 2+ months. I could see the change for myself as the number on the scale went down. I joined a support group for intermittent fasting. I even took part in a skipping rope challenge. It was so motivating!

What's the most difficult part of being overweight: The worst part was not fitting into my pre-pregnancy clothes. Losing weight also took care of my PCOS problem. When I was heavier, I feared developing health problems. My confidence levels went into an all-time low. The transformation made the change happen.What shape do you see yourself 10 years down the line: Honestly, in my 40s, I want to be so fit that I look like I am in my 20s. I will continue to follow intermittent fasting, stay active and limit junk food.

Originally posted here:
Lockdown weight loss: Here's how I lost 10 kilos in 3 months post my C-sec delivery - Times of India

Weight Loss and Diet Management Marketreport focused on the comprehensive analysis of current and future prospects of the Weight Loss and Diet Management industry. This report is a consolidation of primary and secondary research, which provides market size, share, dynamics, and forecast for various segments and sub-segments considering the macro and micro environmental factors. An in-depth analysis of past trends, future trends, demographics, technological advancements, and regulatory requirements for the Weight Loss and Diet Management market has been done in order to calculate the growth rates for each segment and sub-segments.

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Top Key Vendors of this Market are:

Weight Watchers, Abbott Nutrition, The Coca-Cola, Pepsico, Nutrisystem, Medifast, Kraft Foods, Kellogg, Herbalife Ltd, General Mills, Amylin Pharmaceuticals, Amer Sports Corp, Alpro Ltd, Ajinomoto Co, AIDP, AHD International, Acatris.

Various factors are responsible for the markets growth trajectory, which are studied at length in the report. In addition, the report lists down the restraints that are posing threat to the global Weight Loss and Diet Management market. It also gauges the bargaining power of suppliers and buyers, threat from new entrants and product substitute, and the degree of competition prevailing in the market. The influence of the latest government guidelines is also analyzed in detail in the report. It studies the Weight Loss and Diet Management markets trajectory between forecast periods.

The report provides insights on the following pointers:

Market Penetration:Comprehensive information on the product portfolios of the top players in the Weight Loss and Diet Management market.

Product Development/Innovation:Detailed insights on the upcoming technologies, R&D activities, and product launches in the market.

Competitive Assessment: In-depth assessment of the market strategies, geographic and business segments of the leading players in the market.

Market Development:Comprehensive information about emerging markets. This report analyzes the market for various segments across geographies.

Market Diversification:Exhaustive information about new products, untapped geographies, recent developments, and investments in the Weight Loss and Diet Management market.

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The report summarized the high revenue that has been generated across locations like, North America, Japan, Europe, Asia, and India along with the facts and figures of Weight Loss and Diet Management market. It focuses on the major points, which are necessary to make positive impacts on the market policies, international transactions, speculation, and supply demand in the global market.

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Table of Contents

Global Weight Loss and Diet Management Market Research Report 2020 2026

Chapter 1 Weight Loss and Diet Management Market Overview

Chapter 2 Global Economic Impact on Industry

Chapter 3 Global Market Competition by Manufacturers

Chapter 4 Global Production, Revenue (Value) by Region

Chapter 5 Global Supply (Production), Consumption, Export, Import by Regions

Chapter 6 Global Production, Revenue (Value), Price Trend by Type

Chapter 7 Global Market Analysis by Application

Chapter 8 Manufacturing Cost Analysis

Chapter 9 Industrial Chain, Sourcing Strategy and Downstream Buyers

Chapter 10 Marketing Strategy Analysis, Distributors/Traders

Chapter 11 Market Effect Factors Analysis

Chapter 12 Global Weight Loss and Diet Management Market Forecast

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Read more from the original source:
Flourishing Demand of Weight Loss and Diet Management Market to Witness Astonishing Growth by 2026 | Weight Watchers, Abbott Nutrition, The Coca-Cola,...