Cardio or aerobic exercises are the activities that are responsible for higher calorie burns. Combined with a diet program, cardio can help you lose weight quickly.  The USDA recommends participating in at least 150 minutes or about 2 1/2 hours of moderate-intensity physical activity each week. But if you're looking to burn even higher amounts of calories, aim for 300 minutes each week.  Moderate intensity activity will differ for everyone. You should aim to be out of breath and sweating slightly and be able to sustain the activity for at least 20–30 minutes. Include exercises like: fast walking, jogging/running, swimming, kick boxing or using the elliptical. In addition to your cardio, you may want to consider incorporating higher intensity interval training, or HIIT.  HIIT can help burn additional calories each week.  HIIT is a newer type of exercise. The studies that have been done show that you can burn a significant amount of calories in a shorter amount of time. In addition, your body burns more calories from fat.  HIIT is also great for increasing your overall metabolism or your body's ability to burn additional calories for hours after you've completed the exercise — sometimes up to 24 hours.  An example of a HIIT exercise would be: 1 minute of sprinting followed by 1.5 minutes of a moderate jog. These activities would be repeated for about 20 minutes, plus a 5 minute warm up and a 5 minute cool down. To continue to increase your overall calorie burn for the week, try to increase your movement throughout the day. The more mobile and active you are in general, the more calories you burn per day.  Lifestyle or baseline activity are things you do on a typical day — walking to and from your car or doing household chores. Increase your participation in these types of activities and increase your steps as much as possible. Try taking the stairs a few extra times, walking the long way to and from your destination, parking father away or doing a quick jog in place during a commercial break. Including a healthy snack or two can be a part of a weight loss plan. But if you're interested in losing a lot of weight quickly, ditch the extra snacks to help control overall calories.  If you're feeling hungry in-between meals, try having a glass of water or unsweetened decaf coffee or tea. The fluid and flavor can help trick your brain that you're feeling satisfied. If you must snack, keep your food choices under 100-150 calories. Also make sure they're mostly lean protein to help you meet your protein goal. Examples of appropriate snacks include: a handful (8) almonds or other nuts, a glass of soy milk, a tablespoon (15ml) of hummus, a hard boiled egg, or a fat free greek yogurt.
قم بأداء 150 دقيقةً من التمارين الهوائية. قم بأداء التدريب المتواتر ليومين أو ثلاثة. زد أنشطتك الحياتية. تخل عن أطعمة ما بين الوجبات.