The best physical activities to lose weight to combine with a diet

When you want to lose weight, it is essential to combine your diet with constant physical exercise that helps burn calories. In general, here's how many calories per day to eat if you want to lose weight.

One of the most innovative diets is called the META protocol.

A new diet based on the more conscious approach to food is the Nutritional Plan method.

However, not all activities are equally suitable for this purpose.

So here are the 8 most suitable.

it is one of the best ways to lose weight and is especially recommended for beginners because it is simple, does not require specific equipment and has very little impact on the joints.

It is estimated that a 70 kg person burns about 167 calories every 30 minutes of walking, at a moderate pace of 6.4 km / h.

If you don't have much time you can walk during your lunch break, take the stairs instead of taking the elevator or take the dog for extra walks. To start, simply do it for 30 minutes 3-4 times a week, then increasing the minutes and frequency with time.

they seem similar, the fundamental difference is the pace: that of jogging is generally between 6.4 and 9.7 km / h, while running is higher than 9.7 km / h.

A 70 kg person burns about 298 calories every 30 minutes of jogging at a pace of 8 km / h, or 372 every 30 minutes at a speed of 9.7 km / h.

Additionally, several studies have found that jogging and running can help burn harmful visceral fat linked to various chronic diseases.

Beginners can start by jogging for 20-30 minutes, 3-4 times a week.

The treadmill is also very suitable, since it is a cushioned tool that allows for a workout that is easier to carry out and does not weigh on the joints.

Running with weights might also be a good option.

, than indoors with an exercise bike.

It is estimated that a 70 kg person burns about 260 calories every 30 minutes of pedaling on an exercise bike at a moderate pace and 298 calories every 30 minutes on a bicycle at a pace of 19–22.4 km / h.

In addition to losing weight, those who cycle regularly have better overall fitness, greater insulin sensitivity, and a lower risk of heart disease, cancer and death than those who don't.

Suitable for both beginners and those who are more trained, it is low impact and does not subject the joints to excessive stress.

muscles is very good for losing weight. It is estimated that a 70kg person burns about 112 calories every 30 minutes of training.

Additionally, numerous studies have shown that the body continues to burn calories many hours after weight training, compared to aerobic exercise.

high intensity (HIIT), is characterized by a sequence of short but continuous exercises that alternate with recovery periods.

Generally a HIIT workout lasts 10-30 minutes and can burn 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill.

Furthermore, numerous studies have shown that this workout is particularly effective in burning abdominal belly fat.

An example of a HIIT workout would be pedaling fast for 30 seconds, pedaling slowly for 1-2 minutes, and repeating this pattern for 10-30 minutes.

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In half an hour a 70 kg person burns about 298 calories with the backstroke style, 372 in breaststroke and 409 butterfly.

Plus, swimming for 60 minutes 3 times a week significantly reduces body fat, improves flexibility and reduces the risk of heart disease.

Another benefit of swimming is the low impact it produces on the joints, making it a great option for people with joint injuries or pain.

it burns a decent amount of calories and offers many additional health benefits, which can indirectly promote weight loss.It is estimated that a 70 kg person consumes about 149 calories every 30 minutes of yoga practice.

In addition to burning calories, many studies have shown that by teaching mindfulness, yoga can help resist unhealthy foods, control overeating, and better understand the body's hunger signals.

it is a great exercise, also suitable for beginners, which can help you lose weight in a lighter way than other disciplines.

According to a study by the American Council on Exercise, a person weighing about 64 kg would consume 108 calories in a 30-minute beginner Pilates class, or 168 in an advanced one of the same duration.

While Pilates may not burn as many calories as aerobic exercise like running, many people find it enjoyable, which makes it easier not to quit over time.

In addition to weight loss, Pilates reduces lower back pain and improves strength, balance, flexibility and endurance.

What are the best activities to lose weight could be one of the 8 questions to ask your personal trainer.