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Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss.

More recently its become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength.

When we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles.

What is less obvious, however, is that after weve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) though more commonly known as the after-burn effect. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover.

The extent and duration of the after-burn effect is determined by the type, length, and intensity of exercise, as well as fitness level and diet. Longer-lasting exercise that uses multiple large muscles, performed to or near fatigue, results in higher and longer-lasting after-burn.

High-intensity interval training (HIIT) and high intensity resistance training are most effective at elevating both short and long-term after-burn. The reason HIIT-type exercises are thought to be more effective than steady-state endurance exercise is because of the increased fatigue associated with HIIT. This fatigue leads to more oxygen and energy required over a prolonged period to repair damaged muscle and replenish depleted energy stores. As such, resistance exercise is an effective way to lose excess fat due to the high calorie cost of the actual training session, and the after-burn effect.

Resistance training can also be effective for long-term weight control, too. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. Resting metabolic rate accounts for 60-75% of total energy expenditure in non-exercising people, and fat is the bodys preferred energy source at rest.

Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining fat loss over time. A review of 18 studies found that resistance training was effective at increasing resting metabolic rate, whereas aerobic exercise and combined aerobic and resistance exercise were not as effective. However, its also important to control calorie intake in order to lose fat and sustain fat loss.

Resistance training exercises should engage the largest muscle groups, use whole body exercises performed standing and should involve two or more joints. All of these make the body work harder, thereby increasing the amount of muscle and therefore RMR. An effective resistance training programme should combine intensity, volume (number of exercises and sets), and progression (increasing both as you get stronger). The intensity should be high enough that you feel challenged during your workout.

The most effective way of doing this is using the repetition maximum method. For the purpose of fat loss, this should be performing between six and ten repetitions of an exercise with a resistance that results in fatigue, so that you cannot comfortably do another full repetition after the last one. Three to four sets, two or three times a week for each muscle group is recommended.

The repetition maximum method also ensures progression, because the stronger you get, the more you will need to increase resistance or load to cause fatigue by the tenth repetition. Progression can be achieved by increasing the resistance or intensity so that fatigue occurs after performing fewer repetitions, say eight or six.

Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. Combining it with a healthy diet will only further increase the loss of excess body fat and may also provide other positive health benefits.

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Resistance training: here's why it's so effective for weight loss - The Conversation UK

Ideal weight for Indian men and women increased to 65-55kg: Here are a few tips to stay fit  |  Photo Credit: iStock Images

Hyderabad: The National Institute of Nutrition (NIN), which is located in Hyderabad, has revised the ideal weight for both men and women in the country by adding 5-5 kg. As per the new guidelines, the average weight of Indian men is 65kg, whereas, for women, the average weight has now been increased to 55 kg. The leading nutrition research body also made changes in the height of both men and women.

The NIN, which is one of the oldest research centers in India and the largest center, under the Indian Council of Medical Research (ICMR), in its 2020 report released on Monday, increased the weight of an ideal or reference Indian man to 65kg, an increase of 5 kg from 60kg in 2010, reported TOI. For women, the average weight has now gone up to 55 kg from 50kg.

The research body also increased the height for men to 5 feet 8 inches from 5 feet 6 inches a decade ago. Similarly, the height of Indian women has now been increased to 5 feet 3 inches from 5 feet in 2010. Your height and weight are the two primary parameters that impact your health and are co-related using height and weight charts.

According to the scientists at the NIN, the body mass index (BMI) of Indian people has been changed because of an increase in nutritional intake among the people. This time, the experts also included data from rural areas unlike 10 years ago where only urban areas were included in the data.

Additionally, the NIN also revised its recommended dietary allowance and estimated average requirement (EAR) recommendations for Indians. Under the new guidelines, the definition for reference adult man and woman of the country has now been changed to 19-39 years from 20-39 in 2010. Scientists also stated that the 1989 expert committee included only the weight and height of children and adolescents from well-to-do families.

The expert panel also, for the first time, recommended the intake of fibre-based energy foods. Dietary fibre, also known as roughage or bulk, is an essential nutrient thats been linked to a number of health benefits such as normalising bowel movement, improving weight loss, lowering cholesterol levels, etc. In fact, research has shown that a diet rich in fibre is linked with a lower risk of excess belly fat. A healthy diet consisting of plenty of different nutrient-dense foods along with other healthy lifestyle changes will help you avoid gaining weight and belly fat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Ideal weight for Indian men and women increased to 65-55kg: Here are a few tips to stay fit - Times Now

Increasingly, with a conscious change coming around globally in health & fitness, there has been a paradigm shift in peoples food choices. Exercise and healthy diets as well as supplements are no longer just fads of millennials to show off in their social circles but have become the new age support system. Be it just to look good, have an attractive body or to stay fit for ones profession or become a bodybuilder or athlete or even to make a profession out of the industry, health & fitness has gained immense prominence lately. With this, sports nutrition has also garnered ample limelight as an easy and fast way of attaining ones fitness goals, be it weight loss or weight gain, bodybuilding etc. But whats still missing is the level of awareness amongst people, specially the younger lot, about the right products to be used, the quantity to be taken, what ingredients are better and which one have harmful side-effects, even how different supplements react differently with individuals.

However, for truly achieving fitness, adequate awareness is critical. Especially, with so many brands floating around the market, its hard to choose the one apt for your needs. Pigi, a new-age fitness brand, has launched with a vision to cater to the health conscious, fitness enthusiasts with proper awareness and clear knowledge about sports nutrition for all different purposes. As the company very well understands both the demands and dilemmas of the consumers, it has brought together an extensive range of health supplements that are 100% natural and authentic with precise & clear information provided on the ingredients, quantities and the brand as whole.

As Pigi endorses holistic health practices, it encourages consumers to take only the required amount of supplements after understanding their composition, utilities and health impact. The company swears by the premium quality of its wide variety of health & bodybuilding supplements including Whey Protein Powder, Mass Gainers, Glutamine, zma, amino powder and many more. The brand strongly discourages any unhealthy practices such as taking unnatural substances for faster results in bodybuilding or relying solely on supplements while otherwise starving oneself to lose weight or neglecting signs of any bad impact due to continued consumption of a particular component.

Instead, Pigi chooses to act as a responsible brand, marketing only those sports nutrition elements that are good and acceptable in the long-term. In fact, the motto that defines the core of the brand is developing a sense of heightened awareness for the consumers, particularly youth, about the different varieties of health supplements, what to consume when and in what quantity and for what purpose as well as keeping in mind the substance suitability for ones body. While Pigi in itself has been utmost careful in putting together its supplements with only the best and most natural, chemical-free health variants, totally safe to consume, it also cares to explain the vitality of striking the right balance of supplements with due support from regular exercise and clean eating habits. This urge to extend knowledge, as a form of power over ones body, to its customers and not asking them for their blind trust in the products, is what sets Pigi apart from other brands in the market.

Furthermore, Pigi experts always feel responsible, ready to clarify all queries of the customers, helping them become more aware for making the best bet. It always says that supplements are only an addition, never a replacement to healthy diet and hard work done through workout consistently. The company also ensures to verify the originality of its products first-hand, made only with genuine elements. It creates due awareness on how consumers can protect themselves from falling prey to fake or counterfeit products being sold unlawfully. Their online store is a handy and flexible tool at the clients disposal to order at will, receive quick deliveries with hassle-free returns, get genuine reviews from prior users and also, tips for muscle building and weight loss. From making a choice between Whey Protein or Whey Isolate protein powders or any other supplements, we have got your back, offering verified information from our professional health specialists. Pigis ultimate mission remains to spread awareness about sports nutrition and provide the most superior quality, authentic products to the consumers, enlightening them throughout.

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Pigi Revolutionizing the Ever-Growing Sports Nutrition Segment with Heightened Awareness in Health & Fitness! - Deccan Herald

SQUEEZING a work out into our busy schedules can sometimes be stressful and time consuming.

New data has revealed that completing long-awaited DIY projects around the house could help you lose weight with some tasks burning over 400 calories.

It was recently revealed that millennial homeowners have done the most work around the house while they have been stuck inside during the coronavirus lockdowns.

The new research states that getting stuck into chores could also help you shift the pounds.

Researchers found that tasks such as building furniture and doing the gardening could help you on your weight loss journey.

In order to determine which DIY tasks burnt the most calories researchers gave three men and three women FitBits to wear and tracked how many calories they burnt when doing tasks around the house.

The three men weighed 84.9kg (13st 3lbs) and the three women weighed 72.8kg (11st 4lbs), these weights are classed as the average weight for men and women by the NHS Health Report.

They were then instructed to wear the FitBits for 15 days.

The data from the FitBits revealed that sanding burnt the most calories per hour with women burning on average 392 calories and men burning 456.

This exercise was class as "high" when FitBit logged how intense it was.

According to Kane Hughes, expert at MyJobQuoteUK, sanding is something most people can do.

He said: If youre sanding furniture, such as tables and chairs, this can usually be done with sand paper and can take half a day for a whole dining room set.

Others in the high intensity group included carpentry, which burnt 383 calories for women and 438 for men.

Kane cautioned that some carpentry tasks should be left to professionals.

"With carpentry, hanging doors and installing door frames is best left to a professional carpenter as it has to be done correctly and measured perfectly, to ensure your doors open properly.

"To hang a door takes about twenty minutes to an hour and installing door frame will take around the same amount of time."

Tiling was also a fat burner with women burning 362 calories and men burning 419.

Next on the list was painting, and if you're looking to give your home a fresh new look then you could also burn 354 calories if you're a woman and 386 if you're a man.

Plastering was also in the hard category and women can burn up to 351 calories with the task, while men can burn 379.

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Looking at moderate exercises and pruning the roses and getting out in the garden could help women burn 306 calories, while men can burn up to 337.

Kane added: "Weeding is easy to complete yourself and can take a couple of hours a month.

"Something more technical, like tree trimming or removing a tree stump, its better to hire a contractor as its safer for them to complete as they know what theyre doing (and may need the use of power tools) and shouldnt take more than a day to complete.

Cleaning the gutters will help women burn 268 calories, while it will help men shift 312.

If you're looking to sort your fences out in time for winter then getting outside and dealing with them could help you burn 261 calories if you're a woman and 286 for men.

And if you're looking to save money on calling the plumber out then perhaps it's time for you to get under the sink yourself.

Women could burn around 252 calories while men could burn 274 for fixing leaky pipes.

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For those of us who don't want to go all out and over exert ourselves, there is also a range of chores you can complete which will still help you burn over 300 calories.

If you've been reading a lot of books during the coronavirus lockdown, then it's likely you will need somewhere to store them.

The data found that putting up shelves burnt 249 calories for women and 291 for men.

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If you got a bit click happy and ordered too much flat pack furniture from Ikea, you'll be pleased to know that building your new working from home set up could help you burn 241 calories if you're a woman and 285 if you're a man.

We've all missed our loved ones during the lockdown and a perfect way to look back on happier times is to put some pictures up around your home.

The research found that hammering nails burnt 229 calories for women and 259 for men.

Electrical works burnt 214 calories for women and 228 for men, while putting up wall paper burnt 180 calories for women and 217 for men.

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The DIY jobs that help you lose weight faster from painting to building flat pack furniture - The Sun

Care should be taken when applying intermittent fasting to lose weight as physician nutrition specialist Arnaud Cocaul warns of possible opposite effect. Marcin Malicki / Shutterstock pic via AFP

PARIS, Sept 28 Although it has been around for some time, intermittent fasting remains one of the most popular energy restriction diets today. As the name suggests, it involves following a precise schedule with intervals of fasting and specific times in the day when you are allowed to eat.

Often adopted by people aiming to lose weight, if misapplied, the method may in fact have the opposite effect, warns Parisian physician nutrition specialist Dr Arnaud Cocaul.

A 16-hour stretch of not eating, preferably in the morning or evening, followed by an eight-hour period in which you can have meals and even the occasional snack: This is a typical schedule for intermittent fasting, an energy restriction diet that has been shown to offer numerous benefits including an enhanced immune system and a faster metabolism.

Not surprisingly the trend for this method has attracted increasing numbers of people eager to lose weight, not least because it is reputed to encourage feelings of satiety.

However, care must be taken to carefully apply the guidelines, points out physician nutrition specialist Arnaud Cocaul, who summarizes the right reflexes to adopt and pitfalls to be avoided.

Is intermittent fasting suitable for everyone?

Dr Arnaud Cocaul: Actually, no. Some people will find it easy not to eat for 16 hours, while others will quickly have attacks of the munchies, or even suffer from vertigo or nausea. In the latter case, it is important to heed your body and not overdo it, or at least to limit the amount of time you spend on the diet.

People who have a more or less normal weight should be especially careful. Fasting can pave the way for all sorts of eating disorders. There are less radical options to try: just eating more slowly, for example, is one of these.

Fewer kilos on the scales does not necessarily translate into less body fat...

Dr Cocaul: No, it does not. The distinction between losing fat and losing muscle is an important one. People whose bodies do not tolerate being deprived of food may find that they lose muscle mass before shedding fat.

It follows that when they lose weight they are first and foremost losing muscle, and this can result in very strong urges for food, which can actually result in weight gain.

Are there other risks associated with intermittent fasting?

Dr Cocaul: Strictly speaking they aren't really risks, because not eating for a limited period is not in itself a problem as long as you have adequate nutrition. That is where proper medical supervision comes in or at least guidance from a person who has a good understanding of the method.

In short, it is important not to embark on an intermittent fasting regimen alone without an adequate knowledge of the subject. AFP-Relaxnews

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Doing intermittent fasting wrong could make you gain weight - Malay Mail

My quarantine weight went in the opposite direction.

Yep, somehow during lockdown, I managed to lose weight instead of gain it. How on earth did that happen?

I stumbled into intermittent fasting.

This eating pattern has gained traction in the last few years, but it never grabbed my attention because, frankly, it sounded awful.

Skip meals - what? Why would I ever want to do that?

Well, a growing body of research suggests the benefits of intermittent fasting are numerous.

It turned out to be the easiest way Ive ever lost weight.

It didnt start on purpose.

I found myself without an appetite from worry in the early days of the pandemic, so Id skip breakfast and sometimes lunch, then eat when I got hungry again.

Sound unhealthy?

When I spoke with Dr Mark Mattson, a neuroscientist and expert on intermittent fasting and co-author of a recent New England Journal of Medicine article on its benefits, he explained that its actually only relatively recently that humans began eating three meals a day.

Prior to the agricultural revolution, he explained, humans couldnt store food in the way we do now that enables us to graze and snack 24/7.

I rarely weigh myself, so I didnt realise what was happening until my pants grew looser.

Intrigued, I started looking more into intermittent fasting, as its sometimes called, and fell down the rabbit hole.

Since it had seemed so easy, I decided to continue it with purpose, choosing to fast from dinner until any time between noon and dinnertime again the next day, depending on how I felt.

Another approach to fasting involves eating normally five days a week and limiting calories to about 500 on two non-consecutive days.

In the space of a couple of months, Id lost about 6.8kg (based on the last time Id been weighed at the doctors office) with my intermittent fasting plan.

I dialled back the number of long fasting days but continued to skip breakfast, and another two kilos eventually came off, bringing me down two clothing sizes to the size Ive been most of my life - when I havent let the weight creep up on me like I had in the year leading up to this, that is.

I kept wondering why I never knew how easy this could be.

Was I hungry? Sure. But not hangry, and that I could handle.

Ive tried - and hated - calorie counting in the past.

This was dead simple; when it was time to eat I ate until I was full, mostly avoiding empty white flour carbs and processed food.

If I got too hungry, I skipped fasting.

It grew easier with time, which is typical, Mattson said. If people are going to adapt, it takes about a month to adjust.

Why was this so wildly effective? And is intermittent fasting healthy? It boils down to several factors.

Even though weight loss isnt as simple as calories in, calories out, Samantha Cassetty, a registered dietitian based in New York City, said that just by virtue of only eating once a day on fasting days, I was still consuming fewer calories.

Those meals, especially the first few months, were also almost exclusively prepared at home, away from restaurants where she noted portions are bigger, and theres just no way to know how much fat and sugar is in a dish.

But unlike a more typical diet of reducing calories at each meal, I was also changing my eating pattern, reducing the size of the window when Id eat.

Through this change, something more than simple calorie maths is going on.

When we eat, the energy from the food is stored in our livers in the form of glucose, Mattson explained.

The liver holds about 700 calories of that glucose, and with normal daily activity, will burn through about 70 calories an hour.

That means if we are eating every few hours and snacking between meals, we never burn through all of it.

Fast for longer than 10 to 12 hours, though, Mattson said, and the body switches from burning glucose to burning fat.

Thats the magic moment, as I understand it.

The fat cells go into the liver where theyre converted to ketones.

That switch, Mattson said, from glucose to ketones, is what will allow people and animals to survive for days or longer without food.

As far as weight loss its pretty simple, Mattson said.

If people are overweight that excess weight is fat, and if they do intermittent fasting, then they will use up fat during the fasting period.

As long as they dont overeat ... theyll lose weight.

Intermittent fasting shows other benefits as well.

The most intriguing to me was that the mild stress it places on cells is analogous to the stress exercise puts on muscle cells.

Having been subjected to that mild stress the cells change in ways that help them become stronger and resist more severe types of stress, Mattson said.

It sounds like a no brainer. If you can handle being hungry a few hours a day, why not do it?

Well, its not for everyone. And there can be drawbacks.

Theres a high dropout rate to this pattern of eating, Cassetty said.

For some, prolonging a period of not eating can make people feel very tortured, hungry and distracted, and it doesnt promote productivity, energy, vitality and all those wonderful feelings, she said.

There can also be missed social opportunities, such as dining with family and friends.

And if youre exercising, theres a concern you may not be refuelling your body adequately to repair broken down muscle tissue, she said.

For older folks in particular, she added, its critical to replenish protein stores so the body can go into its maintenance and repair mode at night.

But if youre a healthy person and want to give it a try, its OK to experiment, said Cassetty.

However, she also added, if you have any health conditions you need to talk to a doctor before you do this.

A 12-hour eating window is a good place for most people to start, Cassetty said.

And if you want to take it a step further, try a 16-hour fasting window on a weekend when you might be sleeping through more of the fast.

But Cassetty also emphasised that fasting isnt an excuse to throw good nutrition out the window.

It remains important to fill your plate with non-starchy vegetables, whole grains, lean protein and healthy fats.

And if its a success? Sorry, but theres really no off switch.

Maintaining the weight loss means continuing intermittent fasting.

For me, at least, knowing that its relatively easy to do means thats not a concern.

Through this change Ive set up some structure, essentially eliminating snacking.

Ive become much more in touch with my bodys signals, learning when Im actually hungry and when Im grabbing food just to have it.

I dont feel deprived because I know if Im actually hungry Ill eat, and Ill eat well.

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Woman reveals intermittent fasting is the 'easiest way' she's ever lost weight without trying - 7NEWS.com.au

Most celebs sign up for Dancing With the Stars with one very sparkly goal in mind: the coveted Mirrorball Trophy. However, thanks to the rigorous training involved in learning new dance routines week after week, many contestants wind up waltzing their way to major weight loss along the way.

Of course, its not as simple as joining the show and automatically dropping pounds. These celebs put in serious time, effort, and sweat into training for those short performances you end up watching on TV. Former contestant Amy Purdy shared with the Los Angeles Times that contestants get their music on Tuesdays and then pretty much rehearse straight through until their performance on Mondays.

Everyone is dancing every day, building right up until Mondays/show days, when you arrive on the set at about 7 a.m. and you are there all day and all night, she said. Then last night we had dance practice after the show until midnight. Then we all start our routines for next week today. Its exhausting, but its also a total blast.

With all that dancing, its only natural that a few LBs will drop in the process. While plenty of stars have talked about firming up during their time on DWTS, these 26 celebrities saw major changes in their bodies during their time competing on the show. From Lauren Alaina losing 25 pounds to Kirstie Alley losing a whopping 100 pounds, the fitness gains and weight loss goals achieved on Dancing with the Stars are nothing short of impressive.

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'Dancing With The Stars' Contestants Who Lost Weight on the Show - Yahoo Lifestyle

Young woman runner warm up outdoor

In an ideal world, it would be easy to lose weight. You'd try a new eating plan, go for a run, and that'd be that. While reality is slightly more complicated, running is still an effective way to lose weight, though how fast you shed those pounds depends on a number of factors.

Weight loss is a matter of simple math. You need to be in a calorie deficit, or consume fewer calories than you burn, in order to see results. The number of calories you burn in a day - also called total energy expenditure - is made up of resting energy expenditure (the calories needed for basic body functions), energy used during digestion, and energy used during physical activity. Running can help increase the calories burned part of the equation, inching you closer to the roughly 3,500-calorie deficit you'd need to create in order to lose one pound of fat. (The rate at which that happens will vary, but it's generally considered safe to lose one to two pounds per week.)

Unfortunately, there's no linear relationship between running and weight loss, because energy expenditure is based on a number of individual factors like age, sex, genetics, activity level, and more. But that doesn't mean running isn't effective for those looking to drop a few pounds. Here's why it's a great workout and how you can optimize your runs to get results.

The best type of workouts are ones you like and that you can stick to on a regular basis. Running is one exercise that requires very little equipment or money to get started. At a minimum, you need a good pair of running shoes, a stretch of road, and a little motivation. But that's just one reason it can be helpful in shifting the number on the scale.

"Pound for pound, running is one of the most efficient forms of exercise that exists," Nate Helming, cofounder of the training community The Run Experience and strength coach for the exercise tracking app Strava, told POPSUGAR. "Unlike, say, cycling where you only have to push on the pedals and can coast easily on downhills, in running, there are zero breaks - uphill, downhill, flats. That's because you not only have to produce positive forces to launch yourself up and off the ground but produce negative forces that catch and support you with every footfall and landing."

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John Thornhill, an ACE-certified personal trainer and master trainer at fitness brand Aaptiv, added that "running is an excellent addition to your overall fitness routine because it strengthens your cardiovascular system, and depending on your intensity, running expands both your aerobic and anaerobic capacity."

That said, no matter how many miles you run, if you proceed to refuel afterward with several pumpkin spice doughnuts, you're not likely to reap the benefits. You've probably heard the saying, "You can't outrun a bad diet." It's important to consider both what you eat and how you move when you're trying to lose weight.

Related: Always Wanted to Be a Runner? This 4-Week Training Plan Will Help Build Your Endurance

Because everyone's body is different, we expend energy differently. "Calorie burn is dependent upon each individual's intensity, age, and general health. On average, for every 10 minutes of running, you can burn anywhere from 80 to 110 calories," Thornhill told POPSUGAR.

Here's some additional good news: being a beginner may actually help you burn more calories. "The newer you are to something, the less mechanically efficient you are at it, meaning the more you'll be working to run that mile," Helming said.

If you're new to running, you're not likely to get off the couch and immediately run a 5K. For beginners, Thornhill suggests trying a walk-to-run program to build consistency before you increase the intensity and duration of your runs. (Aaptiv has several audio-based walking, walk-to-run, and race-training programs for all levels.)

As for the frequency of your workouts, "depending on your experience level, running three to four days a week is optimal with recovery days in between," Thornhill explained. "As your running time increases, be sure that you are foam rolling, stretching, recovering, and hydrating adequately."

Related: When I First Started Running, I Couldn't Make It a Block - Now I Run Half-Marathons

We're an on-demand generation, used to getting everything immediately or with a push of a button, but remember that healthy, sustainable weight loss is a long game. You'll need to listen to your body and not push it beyond its limits.

"Many people start running because they want to get fit. But often, they aren't fit enough to run without injury or burnout. And there's nothing more discouraging than starting a program only to drop out a few weeks in," Helming said. "The key to any fitness and weight loss goal lies not in any individual exercise or session. It lies in your ability to keep showing up, day after day, week after week, and banking a whole heap of them. It's about building a new lifestyle around healthy habits. But none of this can be built effectively if your Achilles feels like it's going to snap off after every run."

To maximize your runs for weight loss, you'll need to work to prevent injury and mix things up as much as possible to keep your body from going into autopilot. Here are some ways to do just that:

"Add a set of dynamic exercises into your warmup to raise your body temperature, increase blood flow, activate key muscles, and improve joint range of motion," Helming said. He suggests this 7-minute running warmup.

Break up your workout by running for 30 seconds, then doing 30 seconds of drills - like high knees, butt kicks, and lateral shuffles - a total of 10 times.

Add speed intervals or HIIT days. "Think short bursts of high intensity with short recovery periods, repeated consistently," Thornhill explained.

Run uphill on a treadmill or a hill as a way to grow stronger and run faster.

Add 10 minutes of postrun mobility exercises to restore range of motion. Recovery is important!

While running can be a great addition to help along your weight-loss journey, remember that it's not a magic bullet. "In my experience, the ticket to long-lasting weight loss and health is centered around building a lifestyle that includes varied physical exercise that both feels good on the body and that you look forward to doing on a regular basis," Helming said, adding that the exercises you do should vary in difficulty.

"Different movements and modes should be explored, but running is a great pillar to center your efforts around. And you should keep doing it each and every week," he said. "While initially, it will require some serious willpower to get started, it can and will become easy and automatic! Complement this approach with good sleep, regular hydration, and fresh, healthy, local food with ingredients your grandmother would recognize, and you'll be well on your way."

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Want to Lose Weight Running? Experts Explain How to Achieve Your Goals Faster (and Safely) - Yahoo Lifestyle

Certainly, there are proofs that support the claim that exercising in the evening is better than exercising in the morning for weight loss, but the pieces of evidence are very limited. More research is needed to come to a strong conclusion on this matter.

Till that time whether you choose to exercise in the morning or the evening, try to be consistent and add variety in your workout routine. Here are a few things you need to be careful about if you are exercising in the evening.

Exercise 4-5 hours before going to bed, else it will be difficult for you to fall asleep at night.

Fuel yourself properly before exercising. Your body needs energy to perform strenuous exercise.

Add different kinds of workout like strength training, bodyweight exercises and cardio for better results.

Remember only exercising will not help you reach your goal. A healthy and nutritious diet is equally important.

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Morning vs. Evening: Whats a better time to exercise to lose weight? - Times of India

Vegetables are a key tool in aiding weight loss. They are nutrient-rich, fiber-packed, and super good for you. According to the CDC, water and fiber infoodsincrease volume and thereby reduce energy density. In their natural state, fruits andvegetableshave high water and fiber content and are low in calories and energy density.Fatincreases the energy density offoods, while water and fiber decrease energy density. Pairing veggies off with a good protein and fat can help you lose weight, but also give your diet a healthy twist so you have more energy, less stress, and a better mood! Weve made a list of the best vegetables for weight loss, here are some of our favorites.

Spinach is definitely one of our favorites. Its nutrient-dense, has so many nutrients, and is versatile in its use. It is a powerhouse vegetable and helps prevent a lot of diseases out there. You can eat it in a smoothie, in a salad, or cook it as a side dish.

If youre looking for an alternative to grains and carbs, this is the way to go. Its only around 40 50 calories for serving and tastes amazing. Spaghetti is so delicious, its low in fat and full of fiber. Fiber keeps you full for longer. We like to put it in the oven with some olive oil and spices and make fries out of them.

Broccoli has so much fiber, versatility, and can be used in almost every savory dish. You can put in an omelet, add it to pasta, put it in the oven with olive oil, and spaces. Theres so much you can do.

Cauliflower is a super popular vegetable that is all the rage right now. Its only around 20 30 calories per cup, and slows digestion and promote the feeling of fullness. Its fat-free, cholesterol-free, and low in sodium. There are so many things you can do with cauliflower, its one of the best vegetables for weight loss around. You can make rice, pizza crust, or even soup!

Sweet potatos fiber is so incredible, its also a fan favorite amongst the health community because it tastes good with other healthy foods. You can roast sweet potato, turn it into a mash, or even make it a pizza crust. The sweet taste is a lot more interesting than the regular potato, and sweet potato fries are so delicious (we like them better than regular fries, tbh).

Good for babies, and good for you! Green peas are an excellent source of fiber. According to the Food Network, there are almost 9 grams of fiber in every cup and the food possibilities are endless. You can make soup, pea pesto, and even eat them as a side. Add them to pasta and maybe even a casserole!

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The Best Vegetables to Eat When You're Trying to Lose Weight - Sporteluxe

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