Exercise is important for your health as a whole. Weight loss and good health go hand in hand. If someone has a high body mass index, they are more likely to get diseases like high blood pressure, diabetes, high cholesterol, and other heart problems. Exercise is also a very important part of managing these conditions well. If you have diabetes, you can try these exercises for diabetes to keep your blood sugar levels in check.

Diet and exercise are two important things to think about if you want to lose weight. It is very important to find a balance between the two. If you stick to your diet but don’t work out or if you work out hard but don’t stick to your diet, your body will act very differently from day to day.

Exercise has many benefits, including helping you lose weight. Exercise boosts your mood, makes your bones stronger, and lowers your risk of many long-term diseases. People often stop working out because they don’t have time to go to the gym or can’t afford to join a gym or hire a personal trainer to help them get fit.

Long-Term Weight Loss Made Easy!

There are a lot of diets that promise quick results, but the problem is that the pounds you worked so hard to lose come back in a short time, and you lose motivation so quickly. With the help of the experts at Freeletics, we’ve come up with 5 exercises that will help you keep your feel-good weight in a healthy way and keep it from going up and down.

No to Stress Eating

We are always under pressure, whether at work or at home. We are always available, so we are always stressed. And this is one of the most important parts of a bad way of life. Because of everyday stress, we don’t work out and instead grab a snack that is bad for us to relax.

What can you do about it, though? Stop and think about what you’re doing the next time you’re stressed and about to eat out of stress. Most of the time, it only takes a moment to choose a healthy option.

Lose Weight in the Long Term – but Healthy

Because stress eating is a short-term way to reward the body, but it usually only gives you a short boost before you go back to your old “eating pattern.”

The same goes for classic reward strategies like a cheat day, where you say something like, “I’ve been on the diet for a week, so I deserve something today.” Rewards are a great way to get you through hard days.

They can get you going and help you keep going. But if they make you lose what you’ve worked for, they’re bad. The other option is to look for rewards that don’t hurt you but help you.

After a week of training, buy yourself something nice, like new sportswear or headphones so you can listen to your favorite songs while running. Everything is OK as long as it’s good for you and helps.

Set Small Milestones

A lot of crash diets are based on weighing and checking yourself all the time. But after that, what happens?

After a diet, we often go back to old habits quickly. The best way to lose weight and keep it off for good is to change the way you eat in the long run. How do you feel when you work out? What does it do for you when your body changes in a good way?

Do you have more energy, feel more alert, and feel good all around? Do you still want to eat? If you focus on these good things, you will be well on your way to making long-term changes. Because of this, break up your main goal into many small steps along the way. So, you don’t lose your drive, and most importantly, you keep the feeling.

Healthy Diet and Regular Workouts

Yes, a healthy diet can help you lose weight, but if you don’t exercise regularly, it will be hard to keep the weight off. Start slowly, just like before. After all, you don’t want to hurt yourself in your first few sessions and have to stop. Slowly get into a routine here, too, so that you can enjoy the many benefits in the long run. Muscle building and eating more calories before and after exercise are very important.

Do you want to start working out right away and make a new routine? We made you a full-body workout that will help you get used to working out slowly. Because the exercises are timed, you can change how hard they are. Have fun!

2 Round Full Body Workout

1. 40s Jumping Jacks / 20s Rest

Put your hands behind your head and stand up straight. Jump and spread your legs so they are farther apart than your shoulders. At the same time, your hands are on your thighs. Jump and bring your legs back together. Behind their heads, their hands’ touch.

2. 40s Push-Ups / 20s Rest

Get into a high plank position. Your hands are on your shoulders, and your feet are firmly on the floor. A line is made by the head, shoulders, hips, and feet. During the whole exercise, neither the knees nor the hips touch the floor. Now, lower yourself until your chest touches the floor. You keep your elbows close to your sides. Let go of the floor with your hands, and then push yourself back up.

3. 40s Back Extensions / 20s Rest

Lay flat on your stomach on the floor. Your legs are straight and your arms are straight out in front of you. Now, to raise your arms, use your lower back. Then slowly bring your arms back down.

4. 40s Leg Raises / 20s Rest

Lay on your back flat. Your arms are out to your sides and your legs are straight. The whole time you do the exercise, your shoulders and hips stay on the floor. Tighten your stomach and lift your legs until your feet are at hip level.

5. 40s Lunges / 40s Rest

Put your hands on your hips and stand up straight. You keep your shoulders higher than your hips. Now, thrust forward. You keep your front feet flat on the ground. Your back knee touches the floor just below your hips. Now, push back to where you started and switch legs.

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