Losing weight is one of the most challenging tasks you can face.
This process is long and requires hard work, determination, and gathering credible information to follow the right steps.
Sadly, the internet is loaded with misleading information and false claims that get generated daily for personal profit.
In this article, we will cover the most effective exercises and foods to lose weight according to scientific data and clinical studies.
The top workout routines for maximal weight loss
As children, most of us considered jumping rope to be a fun, effortless activity. However, when you perform this exercise in the right form, it can cause substantial weight loss.
The reason behind this is the incredible number of calories burned during this exercise since most of the body’s muscles get recruited.
The fast-paced cycle of contraction-relaxation of the core muscles burns around 8-10 calories per minute, which is significantly higher than most other workouts.
To put things into perspective, doing this exercise for 60 minutes burns approximately 600 calories compared to 400 calories burnt by jogging.
It is important to note that this workout is extremely exhausting, hence the need for short breaks every 5-10 minutes.
Many people find it difficult to stay physically active due to a lack of motivation or a workout partner. If you are one of those people, we got the right solution for you!
Compared to jumping rope, volleyball is a less-intense workout, but it’s extremely effective at burning calories.
According to a report published by Harvard Medical School, a 185-pound male burns around 135 calories per 30 minutes during volleyball training.
Using a stationary bike is a fantastic way to burn calories, especially if you set the resistance to high-intensity.
To get the most out of this workout, try to divide it into low-intensity–high-intensity intervals. For instance, cycle for 5 minutes at a very high pace, then taper it down for the next 10 minutes.
If you are a beginner, use this pattern for optimal weight loss:
- One minute of high-intensity cycling followed by a two-minute recovery.
Cycling burns around 300 calories every 30 minutes, which can easily pile up over a few weeks.
Foods that induce weight loss
Fish oil contains healthy compounds that optimize the functioning of the cardiovascular system, reduce inflammation, and help in the cleansing of reactive oxygen species.
This oil proved to be effective in inducing weight loss, which is theorized to be due to omega-3 and omega-6.
Additionally, individuals who received fish oil supplements had lower blood serum cortisol, which is a catabolic hormone that breaks down protein and stores up fatty acids.
In one study, scientists gave fish oil to 46 participants for 6 weeks. The vast majority of participants lost an average of 1.2 pounds by the end of the month.
Apple cider vinegar
For centuries, apple cider vinegar was used for medicinal purposes since it helped with inflammation, blood sugar, and appetite suppression.
The active compound that’s found in apple cider vinegar is acetic acid, which is associated with weight loss.
In one study, researchers asked 144 overweight participants to add two tablespoons of apple cider vinegar to their diet over a 12-week course.
At the end of the study, participants lost an average of 3.7 pounds compared to baseline.
Weight loss is important to prevent several debilitating diseases, including coronary artery disease, diabetes, and some neurocognitive maladies.
Hopefully, you will benefit from the tips cited above to lose those pounds and restore your health and self-confidence.
If you found anything ambiguous in this article, you can ask us in the comment section below.
the best workout routines and foods to lose weight fast