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How To Start Your Exercise Routine When You Are Obese?

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Guide to exercise routine for weight-loss
Guide to exercise routine for weight-loss
Beginning an exercise routine for weight loss is daunting, even more so if you are overweight. Apart from the basic exercises to lose weight, one should also undertake cardiovascular exercises to lose fat.

Table Of Contents


According to fitness trainers, obese people hesitate beginning fat burning workouts because they feel that it’s already too late.

However, once you begin a daily exercise to lose weight, you won’t look back. So, how do you go about flagging off an exercise routine when you are obese?

Did you know?

According to new research published in the Journal of Physiology, exercise could work towards reducing inflammation in obese individuals by changing the characteristics of their blood.

Tips on how to begin your exercise routine

1.Easing in:

Knee, ankle, and back injuries could happen, considering that you’re beginning anew, so avoid high-impact exercise, to begin with, and try walking, swimming and elliptical instead.

Also, try and find something that you enjoy indulging in, and begin from there. Instead of taking up something for the heck of it and worrying about doing it every day, seek out exercises which reward you emotionally and mentally as well.

Here are some great benefits of walking for weight loss.

2. Exercising:

Workout frequency is less important than workout length, with 20-minute low-impact sessions every day giving the best results. Also, making exercising a habit and continuing it is also important.

Once you’re into it a few weeks, have lost some weight, and are generally feeling good, then you can increase workout frequencies or take your exercise up a notch.

Remember: Working out for a day isn’t going to change anything – approach your fitness and health goals like a skill and blend it into your life.

3. Setting performance goals:

While watching the scale is good, it isn’t the best way to lose weight. However, creating benchmarks and setting small, short-term goals is an easier way to reach your weight goal because it becomes realistic and seems achievable.

Also, at the same time, try not to focus on the finish line but rather draw your attention to what you can do right now. Don’t expect explosive starts, don’t be in a hurry to accelerate things and don’t be discouraged by focusing on what you can’t do.

Try these super simple exercises for reducing belly fat.

4. Outdoing yourself:

You needn’t sign up for walking or running races to get going – aim simply to outdo yourself week to week in terms of your workout intensity or duration. This is a great motivation method to keep you going.

The best exercises to lose weight fast cannot help you if you give up, so even if the going gets tough, plough on and don’t look back.

5. Just cut yourself some slack:

Being overweight isn’t a character flaw, so stop beginning exercising from a place of guilt, stop thinking that something is wrong with you, stop beating yourself up and just cut yourself some slack.

People who think so are more likely to fail since you’re coming from a place of fixed mentality rather than a growth mentality.

A little self-compassion goes a long way in ensuring that you stay motivated to see the weight loss process through. Show some self-love, not self-loathing.

Are you chained to your desk? Fret not – here are some ways to make office hours healthy!

6. Focusing on health benefits rather than weight loss:

How to lose weight fast? Stop weighing yourself every minute of every day and focus on what health benefits this process can bring about.

Don’t cut calories too drastically, look up some fun videos to work out at home, indulge in dancing or any other favorite aerobic activity, exercise with a friend, etc. to take the edge off.

A combination of regular exercise and healthy eating will get you to weight loss eventually but remember, you’ll be left with a lot fewer health problems on your plate as well.

Are you diabetic? Try these ultimate exercises which will work for you.

Best exercises to lose fat

Which is the best exercise for weight loss? There are many if health stories and researches are to be taken into consideration. Take your pick. Here are some amazing options for exercise for weight loss at home for females.

1. Jumping rope:

This is one of the big-time fat burning exercises, burning as many as 660-990 calories per hour at the rate of 120 skip jumps per minute. Using a weighted jump rope is even more effective, engaging your shoulders and arms more.

Obese - Active female skipping rope
Obese – Active female skipping rope

2. Running up the hill/stairs:

Nothing burns calories better than good old running uphill, and this is one of the no-brainer, easy exercises to lose weight. Running uphill burns as much as 600-950 calories per hour when one sprints uphill at a consistent pace. 

 Simply indulging in running is also effective, which burns 560-840 calories per hour when one walks at the rate of 10 minutes per mile. What’s more, a steady running routine enables burning extra calories over the rest of the day!

3. Cycling:

Cycling is one of the best fat burning exercises, burning close to 560-840 calories every hour, with added high-intensity intervals increasing after burn as well.

4. Kickboxing:

Kickboxing burns around 580-865 calories per hour with super small rest periods between rounds of sparring.

5. Rowing machine:

Do you fancy the rowing machine? Good, because it is a real fat burner, burning around 480-715 calories per hour. For maximum benefits, row in super-fast 1-minute intervals.

6. Strength training:

Strength training is a very effective way to lose weight as well, burning around 340-500 calories per hour.

7. Power yoga:

Power yoga burns around 220-340 calories per hour. Remember – being overweight isn’t the end of the world as long as you do something about it. 

What’s important is that you enjoy the weight loss process and give yourself credit for sticking to the exercise routine. So, consider the above things to get moving, literally. Is detox cleansing the answer to weight loss? TruWeight tells you why. Try it today.

FAQs
Which is the best exercise for weight loss?

Sprinting, rowing, swimming, cycling, and kettle bells are some of the most effective exercises for weight loss.

How to lose weight fast?

Losing weight fast has a simple, 3-step plan – cut down on starch and sugar, eat veggies, proteins, and healthy fats, and lift weights or indulge in any cardiovascular exercises at least thrice a week.

What are some easy exercises to lose weight?

Some of the easiest exercises one can do at home to lose weight are walking, squats, skipping, crunches, side-leg raises, and even stretching.

Talk to our expert Truweight Nutritionist for more information and guidance. The first consultation is on us. Click here to avail.

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6 Comments
  1. James says

    Hey, I’ve recently been looking online for a weight loss solution that won’t take up all my time at the gym exercising to keep it up.

    1. Soma Raghavendra says

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  2. Adit Prasetyo says

    this is so great the information provided is very helpful.

    1. Soma Raghavendra says

      Hi Adit! We glad to receive your feedback on our article and great to know the you found the information in this article is very helpful. Keep following our blog to know more health information.

  3. Amber says

    Hi! I noticed that you didn’t mention swimming at all in your recommendations. I wonder why? It helped me lose over 20 kg in 8 months.
    I’m not saying that Yoga isn’t good – it’s amazing! But for someone who weighs a lot, being in the water is easier in the muscles and joints. At least this is my experience. Now I work out on the ground as well, but I also continue to swim every day.

    I really like reading this blog! Keep it up.

    1. Soma Raghavendra says

      Hi Amber! We agree with you and congrats that you have lost 20kgs in 8 months. Along with swimming these exercises also helps you in weight-loss. Keep following our blog to know more health information.