Losing weight and maintaining a healthy weight is deemed to be a difficult task, especially during the festive period. Here are a few easy ways to boost weight loss:
- Walking– This is a low impact, convenient activity that doesn’t require equipment. Walking 3-4 times a week for 30 minutes or more helps to burn calories. The more you walk, the more you burn and over time you can increase the duration and intensity of your walk to burn more. Roughly a 70kg person burns around 175 calories per 30 minutes of walking at a moderate pace. This is a good exercise for beginners as walking doesn’t cause a big impact on your joints. It is also sustainable and easy to add into your daily routine, e.g. walking to work, walking up the stairs instead of a lift, or taking your dog to the park.
- Weight Training- A 70kg person burns roughly 108 calories per 30 minutes of weight training. Weight training helps to burn calories by promoting muscle growth whilst burning fat and raising your basal metabolic rate. This in turn helps you to burn calories even after you have finished your workout, compared to aerobic exercises. Careful not to over train your muscles though as this will cause muscle fatigue and make you more prone to injury.
- Swimming- 70kg person burns approximately 216 calories per 30 minutes of swimming. This will differ depending on the speed of the swimmer and the stroke they do. Breast stroke burns the most calories, followed by butterfly and then back stroke. Swimming also has a low impact on your joints so it will make you less prone to joint pain. It is also a good way to exercise if you are suffering from joint pain.
To summarise, there are many ways to lose weight but be sure to pick an exercise you enjoy. Results won’t show instantly but you will notice progress overtime if you are consistent. Make sure to get enough sleep as studies have shown that insufficient sleep slows the rate of weight loss. Maintaining a healthy, nutritious, balanced diet will also assist in weight loss.
If you feel that physiotherapy can help you with overtraining injuries or preventative measures, please contact Home Physio Group on 0330 335 1016 to talk to our team, or alternatively, please use the contact form on the website and we will reach out to you.