Exercise for weight loss is the only option for those with health problems being overweight. Of course the hope is that by exercising, you can have an ideal body weight.
The main reason that makes ideal body weight important besides body health, is also the risk of developing diseases such as diabetes, heart disease, will decrease.
Exercise is an effective way to lose weight. Not only burning fat, by exercising the body will be healthier and more youthful.
For people who have busy activities, exercising at home is a fixed choice. You don't have to think about transportation or weather conditions, just stay at home, your body can still move.
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In addition to flexible time, exercising at home is also budget-friendly because you don't have to spend more money to pay for a gym subscription or buy expensive equipment. Well, before we discuss about 10 exercises that can be done at home, it's good to know about the mistakes that often occur when dieting.
Common Mistakes When Dieting
You must have intentionally skipped meals to lose weight. In fact, it's a big mistake. Your body needs sufficient intake to burn calories.
Have you ever been on a diet program but not seeing results? Maybe, there are some small mistakes that are often made unconsciously that make your diet program fail. More details, here are some mistakes that are often made when dieting.
1. Skip breakfast
You might think, if you don't have breakfast, it means that the food that enters your body is also reduced? Even though what happens, throughout the day the body will often feel hungry and end up overeating during the day or eating unnecessary snacks. So, don't miss breakfast anymore!
2. Strict diet program
Diets that are too strict only make you tormented and even become overeating. The diet program must be balanced, so there's no need to reduce all the good food from your daily menu. You can still enjoy your favorite food, but in a more reasonable portion.
3. Drink sweet drinks
Sweet drinks like soda or coffee with cream can be sources of calories that you don't realize. In fact, this can add more calories than you think. Better to choose water as the main drink. If you want variety, you can add pieces of fruit to it.
4. Eat unhealthy snacks
Snacks really make the mood more cheerful, but if they are not considered healthy snacks such as junk food. Don't be surprised if you don't lose weight. Try replacing healthy snacks, such as fruit, avocado or low-fat yogurt.
5. Exercise but eat freely
Exercising is important and influential for losing weight. However, don't use that as an excuse to eat casually. After exercise, eat wisely, choose a menu that contains protein to help muscle recovery.
6. Staying up late and stress
Lack of sleep and stress greatly affect the balance of hormones which can make you more hungry and eat more. So, try to get enough sleep and deal with stress immediately with meditation or light exercise. Well, now you know some of the mistakes that are often made to make your diet program not run smoothly.
10 Exercise Recommendations for Weight Loss at Home
1. Run in place
Running in place is a fun way to move all parts of your body even in tight places. You can play your favorite song, then run around the place while following the rhythm of the music. This running movement gets your heart rate up and can burn a lot of calories. Well, because calories are burned, fat in the body will also be reduced. No need to have special tools, you can still exercise at home and anytime when you are free.
2. Walk around the yard
Walking around the yard can also be counted as light exercise to help you lose weight. So, just imagine that you are having fun walking around the house, like you are taking a leisurely stroll with friends. Besides making you relax, this can also help burn calories and take a fresh breath. When walking the body will be actively moving, even though it is not a strenuous exercise category. However, if done regularly it can still burn calories. Try to take a little time every day to walk around the yard, so that it is more challenging to increase the walking speed a little.
3. Jump Rope
Have you ever played jump rope as a child? Now jumping rope is not just a game, but also a sport that is known to be able to lose weight. It's not complicated because just by jumping with a rope, you can burn calories and reduce body fat.
It's not complicated because just by jumping with a rope, you can burn calories and reduce body fat. When jumping, the body will move intensely. If this exercise is done regularly, it can form upper and lower body muscles. Keep in mind that you don't need to jump all the time, you also need to rest. Just start slowly, for example the first day for 15 minutes, then the next day you can increase the duration while maintaining consistency.
4. Static Bike
Want to exercise cycling, but lazy to leave the house. Don't worry, you can still exercise at home on a stationary bike.
Static bikes can actually be used as exercise to help you lose weight. When riding a stationary bicycle, you also keep doing pedaling movements like riding a real bicycle.
It's easy, just imagine that you are riding a bicycle but the position is fixed and you don't move from one place.
5. Weight Training
Weight training is also a great exercise for weight loss. You can use tools or items at home that have weights such as dumbbells. For example, a paint can filled with sand.
This item can be an alternative for those of you who don't have dumbbells at home. Start with a weight that is not too heavy, then increase it slowly.
Warm up before starting weight training and don't forget to get enough rest each session. When lifting weights the body will work harder, so the muscles will be formed and the body's metabolism will also increase.
The higher the metabolic rate in the body, the faster the process of burning calories will be.
6. Up and Down Stairs If there are stairs in your house, they can be used as a means of exercising, simple but super effective. The main advantage of this sport is that it does not require special equipment.
Going up and down stairs can be considered a sport that can lose weight, especially for those of you who don't have time to leave the house, such as exercising in the gym or field.
This simple exercise can also make the heart work faster, similar to cardio. Calories can be burned, even if it's just going up and down the stairs.
7. Swimming
Swimming also includes the right choice of exercise to lose weight. When swimming the muscles will actively work, which means your body is burning calories and fat.
All parts of the body will move, from the hands, feet, to the body. Swimming is also safe for those of you who have joint problems, because it doesn't put heavy pressure on the joints.
8. Yoga
Another exercise that can help you lose weight is yoga. Doing yoga not only makes your body more flexible, your mind can also be calmer. according to dr. Fadhli Rizal Makarim, Yoga is a combination of body movements, breathing and meditation, as reported by Halodoc.com.
Therefore, this sport can increase relaxation which is useful for managing stress. You don't need expensive exercise equipment or a special place, just prepare a mat, look for yoga tutorials on YouTube, then just follow the instructor's movements. Many yoga movements are combined with breathing exercises.
This combination helps the process of burning calories and the body's metabolism to be faster. Yoga can also help reduce stress. So, if stress is reduced, eating becomes more controlled, which ultimately results in weight loss
9. Pilates
If you want to do sports that focus on your core and can be done at home, Pilates is the right choice. Pilates is not like running or lifting heavy weights that make you sweat a lot. Pilates exercises will focus more on the muscles of the abdomen, back, hips and other body parts.
These gentle movements make the body more stable and strong. Many people say, Pilates is a combination of movements that strengthen muscles and stretching or stretching exercises. Pilates actually includes sports that are not too complicated, but can still help you lose weight.
During Pilates, we learn to correct our posture so that we look straighter and have a flatter stomach because the abdominal muscles become stronger.
10.Aerobic Gymnastics
Don't like monotonous sports? Aerobics can be an interesting choice. Having dynamic movements while following the rhythm of the music, you are guaranteed not to get bored quickly. The results of research by Utomo, et al in the Journal of Sport Sciences and Fitness, showed that aerobic exercise was proven to reduce body weight by 66.78%.
Even though it looks like you're just dancing while jumping, aerobics is really good for those of you who are on a diet program. Technological developments in the current era are very supportive for sports at home.
You can do aerobics in your room while watching video tutorials on YouTube. In fact, if you're too lazy to move, you can lie down while following his movements. How very easy and practical is not it ?
Consumption of Healthy Food and Beverages
Apart from exercise, food also has an important role in the journey to ideal body weight. Set a diet with balanced portions, more vegetables and fruit, and enough protein. Don't be tired of exercising, but still eat fast food, coconut milk, or high fat.
The healthiest drink is water. Drink enough water, 2 to 3 liters per day so that your body does not become dehydrated. Don't forget to get enough rest too.
You don't have to pretend to be a master of sleep deprivation for the sake of exercise, it makes your body weak and unfit. Your body needs time to repair itself, so don't forget that getting enough sleep is important.
Source: Utomo, et al. (2012). Aerobic Exercise for Weight Loss, Fat and Cholesterol. Journal of Sport Sciences and Fitness. Vol.1 (1) - journal.unnes.ac.id
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