{"id":71,"count":15,"description":"<a href=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/exercise-program-product-image.jpg\"><img class=\"alignnone wp-image-68379\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/exercise-program-product-image-1024x765.jpg\" alt=\"exercise-program-product-image\" width=\"700\" height=\"523\" \/><\/a>\r\n\r\nthe <a href=\"https:\/\/www.cdc.gov\/obesity\/data\/adult.html\" target=\"_blank\" rel=\"noopener\">centers for disease controls and prevention<\/a> (cdc) has stated that 42.4 percent of the us adult population was considered obese as of 2017-18. just being overweight can lead to higher healthcare costs, a shorter life span, an increase in preventable illness and a greatly diminished quality of life. so, can exercise and weight loss help to keep people healthier and live longer?\r\n<h2>the dangers of being overweight<\/h2>\r\nthe <a href=\"https:\/\/www.nhlbi.nih.gov\/health-topics\/overweight-and-obesity\" target=\"_blank\" rel=\"noopener\">us department of health and human services<\/a> has published a long list of health risks associated with being overweight. some include:\r\n<ul>\r\n \t<li>higher blood pressure<\/li>\r\n \t<li>metabolic syndrome<\/li>\r\n \t<li>breathing problems<\/li>\r\n \t<li>increased risk of heart problems<\/li>\r\n<\/ul>\r\nmedical professionals also express that maintaining a healthy weight can help to prevent such health issues from developing over time.\r\n\r\nthe solution\r\n\r\nan exercise weight loss study published in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4429709\/\" target=\"_blank\" rel=\"noopener\"><em>jdmd<\/em><\/a> reveals that exercise helps you maintain a healthy weight while lowering the risk of various conditions and illnesses including high blood pressure and stress.\r\n\r\nexercise weight loss benefits are significant including psychological benefits, as well as physical benefits.\r\n<h2>the connection between exercise and weight loss<\/h2>\r\nmedical professionals and scientists connect exercise and weight loss. however, most experts also encourage individuals to incorporate a proper diet with restricted calorie consumption for optimal results.\r\n\r\nexercise helps you to burn calories and fat more efficiently and effectively which are both essential to weight loss.\u00a0 calories burned should be more than you consume to lose weight.\r\n\r\nexercise is critical to your health and healthy weight loss. however, you must eat properly, too.\r\n<h2>are exercise and weight loss mutually exclusive?<\/h2>\r\neveryone is busy, and sometimes, it is difficult to find the time and energy to fit in exercise throughout the day. is it possible to have no exercise weight loss?\r\n\r\nit is possible to lose weight without exercise; however, it will take longer and you will not receive as many health benefits simply by eating fewer calories.\r\n\r\nand, you will have to develop a greatly restrictive diet and stay on a diet longer than if you use exercise as a tool for weight loss.\r\n\r\nin addition to health benefits, exercise will help you to reach your ideal weight more quickly. this affects attitude and confidence.\r\n<h2>how to begin an exercise and weight loss routine?<\/h2>\r\nfollow these exercise weight loss tips to establish a feasible plan.\r\n\r\nestablish a routine at the beginning of each week. create a list of your meals for the week and the exercises you will follow.\r\n\r\nexercise for weight loss beginner routines can be as simple as walking 20 minutes a day or taking the stairs rather than an elevator or escalator to go up one or two floors.\r\n\r\nyou will be able to follow exercise weight loss at home through housework and short walks after meals.\r\n\r\nand, you will be able to exercise for weight loss at the gym through machines, weights and aerobic classes.\r\n\r\nwhether you are looking at exercise for weight loss beginner plans or more advanced plans, the more you move, the better it is for your health and weight loss.\r\n<h2>how quickly will you begin to see results?<\/h2>\r\ndo you wonder when you exercise for weight loss how much you can expect to lose and how quickly?\r\n\r\nmost medical professionals recommend aiming to lose between one and two pounds a week for long-term success at keeping off the weight.\r\n\r\nif you are significantly overweight, you are likely to lose more than the standard each week because the more you weigh the more calories you burn during exercise.\r\n\r\nif it is water weight you are losing during this time, you will likely gain it back. and, the no exercise weight loss approach will take even longer to lose weight.\r\n<h2>how many calories to consume and to burn?<\/h2>\r\nthe exercise weight loss calories ratio is quite simple. you have to burn roughly 3,500 calories more than your recommended daily consumption allotment to lose one pound of weight.\r\n\r\nthis could take one week or three depending upon your meal plan and exercise schedule.\r\n\r\nto monitor your weight loss, use an exercise weight loss calculator to determine the number of calories you eat and the number of calories you burn through exercise.\r\n\r\ndespite your weight, age or gender, you must burn more calories than you eat to lose weight. it is that simple.\r\n<h2>can you cut too many calories or exercise too much?<\/h2>\r\nit might seem like a good idea to cut more calories to lose weight more quickly such as if you pursue the exercise for weight loss in 7 days approach.\r\n\r\nhowever, this could backfire. while you will still lose weight, it is also possible that this approach will severely minimize your metabolism which will significantly hinder your weight loss efforts.\r\n\r\nexercise for weight loss how much time is ideal? if you exercise too much, you risk injury.\r\n\r\nexercise for weight loss for female and male adults is recommended to be at least two and one-half hours of moderate aerobic activity each week, according to the <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/physical_activity_guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener\">physical activity guidelines for americans (pdf)<\/a>.\r\n<h2>simple exercise weight loss tips<\/h2>\r\none exercise weight loss challenge is simply to get started; therefore, here is an easy-to-follow exercise and weight loss guide to help you stay on track:\r\n<ul>\r\n \t<li>use an exercise weight loss chart to count calories and track exercise.<\/li>\r\n \t<li>set realistic short-term goals to remain motivated.<\/li>\r\n \t<li>do not forget strength training to increase muscle strength that burns more calories.<\/li>\r\n \t<li>drink plenty of water and get enough sleep as both are essential for weight loss.<\/li>\r\n \t<li>eat more fruits and vegetables than anything else.<\/li>\r\n \t<li>avoid sports drinks with sugar.<\/li>\r\n<\/ul>\r\n<h2>are you not losing weight?<\/h2>\r\nit can become frustrating to continue to exercise for weight loss when that dreaded plateau happens.\r\n\r\nkeep an exercise weight loss chart to track your daily activity and food consumption. this will help you to more easily ascertain whether or not you are burning more calories than you consume.\r\n\r\nif you are not losing weight, monitor your calories more closely. if you are in fact burning more than you consume, consider changing up your workout routine.\r\n\r\nyou might also speak with your doctor as your inability to lose weight may be due to underlying medical issues that require attention.\r\n<h2>spot reduce certain sections of fat<\/h2>\r\na common exercise myth is that of spot reducing fat from trouble areas such as thighs and belly fat.\u00a0unfortunately, it is simply not possible to pick and choose from where you lose fat at any given time. though it would be nice!\r\n\r\nanother exercise weight loss myth is that toning muscles is unimportant.\r\n\r\nkeep in mind that you may not see the results of toning straight away as the fat has to disappear for your six-pack and sculpted arms to be revealed! and, the more muscle you have, the more easily you burn calories each day.\r\n\r\nyou can work on toning certain areas to build the muscle underneath which will help you to burn more calories. however, your genetics determine from where you gain and lose weight and in which order.\r\n\r\naerobic activity is the fastest and most effective way to eliminate fat from trouble areas, and eventually, you will reach your target zone.\r\n<h2>mix up your exercise routine<\/h2>\r\nit is possible to plateau in weight loss despite doing everything right. mix up your exercise to keep shedding the pounds.\r\n\r\ngo swimming one day instead of running or add more weight to your lifting routine to shake up your metabolism.\r\n<h2>can losing too much weight too quickly be dangerous?<\/h2>\r\nthe right exercise weight loss diet plan along with exercise is the key to successful weight loss.\r\n\r\nif you lose too much weight altogether, this could lead to serious health consequences. be sure to stay within the recommended weight range for your height and age to remain healthy.\r\n<h2>biking<\/h2>\r\nbiking is a low-impact weight loss exercise that is quickly becoming one of the most popular forms of alternative transportation in the us.\r\n<h2>walking<\/h2>\r\nwalking just one mile a day can shed weight, as well as strengthen bones.\r\n<h2>running<\/h2>\r\nrunning is also a great way to increase endorphin levels that make you feel happy.\r\n<h2>swimming<\/h2>\r\ntake to the pool to reduce the overall stress on your body without sacrificing all of the exercise weight loss benefits of intense cardio including building muscle strength, heart strength and lung strength.\r\n\r\nswimming may be easier on joints, but it's an intense workout.\r\n<h2>weightlifting<\/h2>\r\nif you take the time to incorporate weightlifting into your routine, you will increase your metabolism, improve your posture and mood, minimize the risk of injury during cardio and reduce stress.\r\n\r\nlifting weights does not mean that you will bulk up if you choose lower weights paired with greater repetition.\r\n<h2>yoga<\/h2>\r\ndo yoga a few times a week to improve your muscle tone, flexibility, heart health, respiratory health, energy, metabolism and much more.\r\n\r\nit may not seem like yoga is an effective weight-loss tool. however, the results may shock you.\r\n<h2>are all exercises safe?<\/h2>\r\nsome exercises are better than others based on one\u2019s existing physical condition and possible body limitations.\r\n\r\nif you have bad knees, it might be best to choose low-impact weight loss activities such as swimming and yoga.\r\n\r\nif you are new to working out, choose simpler exercises to ease you into the transition such as walking.\r\n\r\nalso, as you get older, some exercises and sports may become more difficult. do not be afraid to change your routine to ensure you can remain active your entire life.\r\n<h2>how often should you exercise?<\/h2>\r\nmost experts agree that you should exercise four to five times per week for 30 minutes or more to lose or maintain weight. this includes cardio and strength conditioning. but, the smallest amounts of exercise, even when you think it has no effect, may be working to improve your health, according to <a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/jp273480\" target=\"_blank\" rel=\"noopener\"><em>the journal of physiology<\/em><\/a>.\r\n\r\nit is also important to take a few days off to allow your body to recover, as well as to get enough sleep for maximum results.\r\n\r\ndo not forget to combine exercise with a healthy diet for optimal results. if you eat right and exercise more than 30 minutes a day several times a week, you are likely to lose weight more quickly.\r\n<h2>best time of day to exercise<\/h2>\r\nis a morning or evening routine better? the answer is that no conclusive evidence exists to support either theory.\r\n\r\nmany people do prefer to exercise first thing in the morning to ensure they do not blow it off later in the day after life becomes a bit more hectic.\r\n\r\nit is important to note, however, that if you exercise too late at night it may disrupt your ability to sleep.\r\n<h2>from where will i lose weight first?<\/h2>\r\nunfortunately, there is no magic formula to choose from where you will lose weight first.\r\n\r\nwhile some people swear by an exercise weight loss belt to target problem areas, the location of initial fat loss is due to genetics and body type.\r\n\r\nyou may lose fat from your belly initially; whereas, other people will lose inches from their hips and thighs.\r\n<h2>top weight loss foods<\/h2>\r\nbe sure you are eating right to keep the inches falling off your body.\r\n\r\nand, be sure to monitor your portion sizes because even if you make the right choices on a food item, you can still eat too much and exceed your calorie intake for the day.\r\n\r\nthe following are considered some of the best weight loss foods:\r\n<ul>\r\n \t<li>beans and legumes<\/li>\r\n \t<li>cruciferous vegetables<\/li>\r\n \t<li>fruit<\/li>\r\n \t<li>leafy greens<\/li>\r\n \t<li>lean proteins<\/li>\r\n \t<li>nuts<\/li>\r\n \t<li>salmon and tuna<\/li>\r\n \t<li>whole grains<\/li>\r\n<\/ul>\r\nresearch also shows, according to the journal <a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1157\" target=\"_blank\" rel=\"noopener\"><em>nutrients<\/em><\/a>, that low-fat dairy products may facilitate weight loss.\r\n<h2>tips and tricks to keep motivated<\/h2>\r\none of the best ways to remain motivated in your exercise for weight loss routine is to remember that you do not have to deny yourself any of your favorite treats.\r\n\r\nbe sure to count your calories with an exercise weight loss calculator and keep indulgences in small portions on less frequent occasions.\r\n\r\nanother way is to try to be consistent with the time of day you exercise.\r\n\r\nmedical experts state that those who follow a more structured routine are more likely to exercise regularly.\r\n\r\nand, replace non-nutritional calories from junk food with healthier alternatives such as fruit and vegetables or nuts and cheese.\r\n<h2>expected results<\/h2>\r\neveryone will lose weight at a different rate depending upon their genes, the number of calories they consume and the frequency and intensity of their workouts. your age can also have an impact on your ability to lose weight more quickly.\r\n\r\ndo not give up if you do not see results as quickly as you like because it does take time and dedication. every pound lost is a victory and one pound closer to a better quality of life!\r\n<h2>the bottom line on exercise and weight loss<\/h2>\r\nthe exercise weight loss correlation is significantly strong. exercise and weight loss can transform your life by resulting in better health and greater self-confidence. to stay on course, remember the following:\r\n\r\nyou must burn more calories than you consume to lose weight; therefore, you must eat a healthy diet combined with exercise to lose weight effectively.\r\n\r\neveryone loses weight from their body differently and it takes some people longer than others.\r\n\r\ndo not underestimate the importance of sleep and water in your weight loss endeavor.\r\n\r\nwith the right exercise weight loss plan you can easily lose five pounds or more resulting in a substantial improvement to your health.\r\n\r\ntake it one pound at a time by making realistic short-term goals and you will reach your ideal weight in the long term.","link":"\/\/www.digitopmedia.com\/exercise\/","name":"exercise","slug":"exercise","taxonomy":"category","parent":0,"meta":[],"acf":{"menu_description":"","does_not_have_reviews":false,"is_medically_reviewed":true,"medically_reviewed_by":{"id":43,"user_firstname":"anthony","user_lastname":"dugarte","nickname":"anthony dugarte","user_nicename":"anthony-dugarte-m-d","display_name":"anthony dugarte m.d.","user_email":"summer@two.com","user_url":"","user_registered":"2017-07-03 17:47:49","user_description":"anthony dugarte, m.d., c.s.c.s. is a cleveland, ohio native who has enjoyed success in sports, as well as academics. he accepted a full athletic scholarship to attend kent state university and graduated, cum laude, with a b.s. in exercise physiology. he is currently the research fellow for the department of orthopedic surgery at regions hospital in st. paul, minnesota. additionally, dr. dugarte has 8 years\u2019 experience as a certified strength and conditioning specialist, certified through the national strength and conditioning association.","user_avatar":false}},"yoast_head":"<!-- this site is optimized with the yoast seo premium plugin v21.8 (yoast seo v21.8.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>exercise reviews<\/title>\n<meta name=\"description\" content=\"exercise reviews based on science and research. what&#039;s the connection between exercise and weight loss? what are the benefits of exercise?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"\/\/www.digitopmedia.com\/exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_us\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"exercise archives\" \/>\n<meta property=\"og:description\" content=\"exercise reviews based on science and research. what&#039;s the connection between exercise and weight loss? what are the benefits of exercise?\" \/>\n<meta property=\"og:url\" content=\"\/\/www.digitopmedia.com\/exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"dietspotlight\" \/>\n<meta property=\"og:image\" content=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/exercise-program-product-image-1024x765.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@dietspotlight\" \/>\n<!-- \/ yoast seo premium plugin. -->","yoast_head_json":{"title":"exercise reviews","description":"exercise reviews based on science and research. what's the connection between exercise and weight loss? what are the benefits of exercise?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"\/\/www.digitopmedia.com\/exercise\/","og_locale":"en_us","og_type":"article","og_title":"exercise archives","og_description":"exercise reviews based on science and research. what's the connection between exercise and weight loss? what are the benefits of exercise?","og_url":"\/\/www.digitopmedia.com\/exercise\/","og_site_name":"dietspotlight","og_image":[{"url":"\/\/www.digitopmedia.com\/wp-content\/uploads\/exercise-program-product-image-1024x765.jpg"}],"twitter_card":"summary_large_image","twitter_site":"@dietspotlight","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"collectionpage","@id":"\/\/www.digitopmedia.com\/exercise\/","url":"\/\/www.digitopmedia.com\/exercise\/","name":"exercise reviews","ispartof":{"@id":"\/\/www.digitopmedia.com\/#website"},"description":"exercise reviews based on science and research. what's the connection between exercise and weight loss? what are the benefits of exercise?","breadcrumb":{"@id":"\/\/www.digitopmedia.com\/exercise\/#breadcrumb"},"inlanguage":"en-us"},{"@type":"breadcrumblist","@id":"\/\/www.digitopmedia.com\/exercise\/#breadcrumb","itemlistelement":[{"@type":"listitem","position":1,"name":"home","item":"\/\/www.digitopmedia.com\/"},{"@type":"listitem","position":2,"name":"exercise reviews"}]},{"@type":"website","@id":"\/\/www.digitopmedia.com\/#website","url":"\/\/www.digitopmedia.com\/","name":"dietspotlight","description":"diet reviews at a glance","potentialaction":[{"@type":"searchaction","target":{"@type":"entrypoint","urltemplate":"\/\/www.digitopmedia.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inlanguage":"en-us"}]}},"_links":{"self":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/categories\/71"}],"collection":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/categories"}],"about":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/taxonomies\/category"}],"wp:post_type":[{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/posts?categories=71"},{"href":"\/\/www.digitopmedia.com\/wp-json\/wp\/v2\/pages?categories=71"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}