While exercise is not strictly essential to lose weight, it helps significantly enhance your weight loss process and also boost your overall health. Weight loss occurs when you burn more calories than you consume, which creates a calorie deficit. Exercise helps increase your calorie expenditure which makes it easy for you to maintain a deficit. In addition to this, exercise preserves lean muscle mass which further boosts your metabolism. Strength training can also help your body burn fat even at rest while cardio boosts your heart health and burns calories. Being a beginner, a simple guide can be beneficial in getting your physical health on track. Keep reading as we share a guide you can follow to inculcate exercise for healthy weight loss.
A beginner's guide to exercise for weight loss
1. Start with low-impact workouts
If you're new to exercise, introduce it by engaging in low-impact exercises like walking, swimming or cycling. These exercises ensure less stress on your joints and help build endurance workout overwhelming your body. Start by walking for 30 minutes daily.
Also read: Weight Loss Tips: Here's Your Guide To Losing Weight On A Budget
2. Consistency over intensity
Beginners often end up making the mistake of pushing themselves too hard in the beginning which can lead to burnout or even injury. Instead of performing intense workouts, aim for moderation. Even 20-40 minutes of exercise for 4-5 days of the week can yield amazing benefits.
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3. Try strength training
As a beginner, strength training can be intimidating. However, it is just as beneficial as cardio. Lighting light weights or doing bodyweight exercises (like squats or jumping jacks) can help you burn fat, build muscle, boost metabolism and support long-term weight management.
4. Listen to your body
Pay attention to how your body is responding to workouts. If you persistently feel pain or exhaustion (unlike mild soreness), you might be overtraining or using poor form. Taking time and gradually increasing workout intensity is essential for consistency and better overall health.
5. Set Realistic goals
Instead of aiming for drastic changes overnight, set small yet realistic goals for yourself. High expectations can lead to disappointment or poor diet and workout routine. Write down a realistic target for your weight loss, for example, losing 1/2 - 1kg per week.
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6. Mix up your routine
Performing the same workout daily can be boring and can also lead to plateaus. Keeping things interesting by trying different exercises such as yoga, dancing or HIIT can help you stay excited to workout.
7. Always warm-up & cool-down
Never skip warm-ups and cool-downs. A simple stretching routine before working out prepares your body for exercise and reduce risk of injury. Similarly, cool down stretches post-workout can help relax your muscles and improve flexibility both of which aid in faster recovery.
Also read: Strength Training Exercises For Beginners
8. Stay hydrated & eat well
Proper hydration and a balanced diet is fuel for your body. For regular workouts a healthy diet and ample water are essential. A balanced meal helps in muscle repair and energy boosting.
9. Use proper form
Performing exercises with the correct technique is essential to ensure maximum effectiveness and injury prevention. To ensure you are following proper form, you are encouraged to get a beginner-friendly fitness class or follow guided workouts available online.
By following these beginner-friendly tips, you can establish a exercise routine that not only helps in your weight loss journey but also improve your overall wellbeing.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
