Weight Loss Naturally

There are a number of ways to Weight loss Naturally. Today we will discuss all the Topics Related to Weight Loss.

Weight Loss Naturally

1. YOGA  : Here are 10 best Yoga poses for Weight Loss

• Chaturanga Dandasana – Plank Pose
•  Warrior Pose 1
•  Warrior Pose 2
• Trikonasana – Triangle pose
•  Adho Mukha Svanasana – Downward Dog pose
  .........

2. DIETS (what to eat and what to avoid) AND WORKOUTS : Here are 25 easy ways to Weight Loss.

• Add Protein to Your Diet
• Eat Whole, Single-Ingredient Foods
• Drink Water
• Avoid Processed Foods
• Limit Your Intake of Added Sugar

         .............

3. 21 DAYS DIET PLAN : Here you find 21 Days Complete Diet Chart

4. 7 DAYS GM(General Motors) DIET PLAN : Here you find complete GM DIET PLAN. It was developed by General Motors in 1985.

5. WORKOUTS : Here you find 6 Best Less Known Workouts For Weight Loss Over Running

Now we start from the very First Step i.e., Yoga

1. YOGA

Yoga not only reduces weight but also has many other benefits. It is great for improving body flexibility, concentration and building your muscle tone.To take full advantage of all this, you have to do yoga daily. It does not have any side effects, just these benefits may be seen a little late.

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I will try my best through this post that all of you can understand all the poses of yoga well and all of you can do those poses easily without taking help from somebody else.


Some YOGA POSES (Aasans), which are very helpful.

I. Chaturanga Dandasana – Plank Pose

Benefits of Chaturanga Dandasana -PLANK POSE other then weight loss

1. A Healthy Posture.
2. Balance and Coordination.
3. Improves Body Alignment and Helps Avoid Illness.
4. Build Core Strength.
5. Improves Flexibility.
6. Improves Metabolism.
7. Improves Overall Mental Health.

II. Virabhadrasanas – Warrior Poses

A. Warrior Pose 1

Benefits of Warrior Pose 1 other than weight loss

1. Strengthens your shoulders, arms, legs, ankles and back.
2. Opens yours hips, chest and lungs.
3. Improves focus, balance and stability.
4. Encourages good circulation and respiration.
5. Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
6. Energizes the entire body.

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B. Warrior Pose 2

Benefits of Warrior Pose 2 other than weight loss

Stretches your hips, groins and shoulders.
Opens your chest and lungs.
Energizes tired limbs.
Stimulates your abdominal organs.
Develops balance and stability.
Improves circulation and respiration.

III. Trikonasana – Triangle pose

Benefits of TRIANGLE POSE other than weight loss

1. Allows the body to stretch. ...
2. Boosts metabolism and in turn aids digestion.
3. Improves balance and aligns the mind and body.
4. Supine flexibility is increased.
5. Aids in fat reduction from thighs and tummy area.
6. The stretch allows the muscles in the chest and back to open up.


IV. Adho Mukha Svanasana – Downward Dog pose

Benefits of Downward Dog pose other than weight loss

1. Strengthens the muscles in your legs.
2. Increases the flow of blood to your brain.
3. May helps prevent carpal tunnel syndrome.
4. Strengthens your arms and shoulders.
5. Alleviates pain in the lower back.
6. Relieves stress and anxiety.

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V. Sarvangasana – Shoulder Stand Pose

                        

Benefits of Sarvangasana – Shoulder Stand Pose other than weight loss

1. Strengthens the muscles in your legs.
2. Increases the flow of blood to your brain.
3. May helps prevent carpal tunnel syndrome.
4. Strengthens your arms and shoulders.
5. Alleviates pain in the lower back.
6. Relieves stress and anxiety.

VI. Sethu Bandha Sarvangasana – Bridge pose

Benefits of Sethu Bandha Sarvangasana – Bridge Pose other than Weight Loss

1. Stretches the chest, neck, spine, and hips.
2. Strengthens the back, buttocks, and hamstrings.
3. Improves circulation of blood.
4. Helps alleviate stress and mild depression.
5. Calms the brain and central nervous system.
6. Stimulates the lungs, thyroid glands, and abdominal organs.
7. Improves digestion

VII. Parivrtta Utkatasana – Twisted Chair pose

Benefits of Parivrtta Utkatasana – Twisted Chair Pose other than Weight Loss

The revolved chair pose stretches and opens the chest, shoulders, and upper back, and strengthens the glutes, thighs, ankles, calves, and lower back. This pose stimulates the heart and abdominal organs, increases balance and focus and improves joint range of motion.

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VIII. Dhanurasana – Bow Pose

Benefits of Sethu Bandha Sarvangasana – Bridge Pose other than Weight Loss

1. Stretches the abdominal muscles and improves the digestion process.
2. Improves the strength in your ankles, thighs, chest, neck and shoulders.
3. Helps tone your abdominal region.
4. Tones your back and improves spinal flexibility.
5. Helps open up your chest region and facilitates better breathing.

IX. Surya Namaskara – Sun Salutation Pose

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Benefits of Surya Namaskara – Sun Salutation Pose other than Weight Loss

1. Become centered and grounded.
2. Create focus for your day.
3. Gain muscle and flexibility.
4. Leave your ego behind.
5. Boost the immune system and overall health.
6. De-stress and find inner peace.

Sun Salutation Pose is a whole package of good health and the best way to lose weight.

2. DIETS (what to eat and what to avoid) AND WORKOUTS

Here are 25 easy steps to Weight Loss Naturally

1. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel fuller and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet. Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.

                  

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2. Eat Whole, Single-Ingredient Foods

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat and processed food. Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Weight loss often follows as a natural side effect of eating whole foods.

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3. Avoid Processed Foods. 

Processed food are usually high in added sugars, added fats and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.

4. Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthy. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include yogurt, whole, fruits, nuts, carrots, and hard-boiled eggs.
                                       

                                        

5. Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

6. Drink Water

There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.

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7. Drink (Unsweetened) Coffee

Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%. Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.

8. Avoid Liquid Calories

Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage. It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.

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9. Limit Your Intake of Refined Carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed. The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease. The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.

10. Fast Intermittently

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method. Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.

                                            

 

11. Drink (Unsweetened) Green Tea

Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.

12. Eat More Fruits and Vegetables

Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.

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13. Use Smaller Plates

Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes. People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones. Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more.

14. Try a Low-Carb Diet

Many studies have shown that low-carb diets are very effective for weight loss. Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories. This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet. A low-carb diet can also improve many risk factors for disease.

15. Eat More Slowly

If you eat too fast, you may eat way too many calories before your body even realizes that you are full. Faster eaters are much more likely to develop obesity, compared to those who eat more slowly. Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.

16. Add Eggs to Your Diet

Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients. High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein. Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.17. Spice Up Your Meals
Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat. Capsaicin may also reduce appetite and calorie intake.

18. Get Enough Sleep

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to develop obesity, compared to those who get enough sleep. This number is even higher for children. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.

19. Eat More Fiber

Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones. Ultimately, this makes us eat less naturally, without having to think about it. Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity. Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.

20. Brush Your Teeth After Meals

Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals. This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad. Therefore, if you brush or use mouthwash after eating, you may be less tempted to grab an unnecessary snack.

21. Combat Your Food Addiction

Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods. This is a major cause of overeating for many people and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction. Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both.

22. Do Some Sort of Cardio

Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health. Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight. Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease.

23. Add Resistance Exercises

Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before. By lifting weights regularly, you’ll be able to prevent this loss in muscle mass. As an added benefit, you’ll also look and feel much better.

24. Practice Mindful Eating

Mindful eating is a method used to increase awareness while eating. It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues. Mindful eating has been shown to have significant effects on weight, eating behavior and stress in individuals with obesity. It is especially helpful against binge eating and emotional eating. By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.

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25. Focus on Changing Your Lifestyle

Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time. Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.

Eat to become a healthier, happier, fitter person — not just to lose weight naturally.

 

3. 21 DAYS DIET PLAN

Everyone dreams to have a perfectly toned body but with the kind of lifestyle we live, it seems like a far-fetched dream. So, if you ever dreamt of having a flat belly, this is your time as you can easily follow a strict diet plan with no one to distract or tempt you. How to start and what to eat and what to avoid? Well, here’s everything you need to know about your 21 days diet plan!

Week 1

Day 1

Breakfast: ½ cup oatmeal with seasonal fruits and almonds

Lunch: For your lunch you can have a bowl of dalia, khichdi and curd. You can also have salad.

Evening Snacks: 1 cup seasonal fruits

Dinner: 1 bowl of dal or soup, loaded with vegetables.

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Day 2

Breakfast: Sambar with 2 brown rice idlis

Lunch: Whole grain roti with mixed vegetable curry with curd

Evening Snacks: dry fruits with amla

Dinner: tofu/ chicken curry with mixed vegetables

Day 3

Breakfast: paneer sandwich with mint chutney

Lunch: whole grain chapatti with dal and curd

Evening Snacks: 1 cup seasonal fruits

Dinner: a bowl soup, or lauki sabzi

Day 4

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk

Lunch: chole curry with brown rice

Evening Snacks: An apple

Dinner: Khichdi or dalia with side salad

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Day 5

Breakfast: 2 bananas, an apple and a glass of milk

Lunch: whole grain roti with vegetable sabzi

Evening Snacks: granola bar

Dinner: Rice and steamed veggies

Day 6

Breakfast: green smoothie/ coffee with egg whites

Lunch: quinoa with mixed green salad

Evening Snacks: 1 cup moong bean sprouts

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

Day 7

Breakfast: smoothie, frozen berries & dry fruits

Lunch: veg fried rice

Evening Snacks: granola bar

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

How You Will Feel By The End Of Week 1

You will lose water weight and a healthy eating habit will prevent overeating and bloating. You will drop some kilos and feel happy. But, don’t give up, you have to lose more weight!

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Week 2

Day 1

Breakfast: ½ cup oatmeal with seasonal fruits and melon seeds

Lunch: whole grain roti with boiled vegetable curry/ brown rice with chickpea curry

Evening Snacks: an apple to maintain your sugar levels

Dinner: boiled chicken breast/ egg whites

Day 2

Breakfast: fruits salad- pineapple, oranges, kiwi or avocado with a glass of pineapple juice

Lunch: a bowl of poha

Evening Snacks: an apple

Dinner: tofu/ chicken curry with side salad

Day 3

Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruits

Lunch: roti with vegetable curry and curd

Evening Snacks: a cup of black coffee

Dinner: You can have a bowl of soup or a vegetable sandwich

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Day 4

Breakfast: ½ cup of masala oats

Lunch: idli sambhar

Evening Snacks: a bowl of seasonal fruits

Dinner: a bowl of dal with side salad

Day 5

Breakfast: chana dal pancakes with a cup of black coffee

Lunch: rava dosa with sambar

Evening Snacks: dry fruits with amla

Dinner: boiled eggs without yolk

Day 6

Breakfast: brown bread toast with a glass of pineapple juice

Lunch: Large salad with rajma curry and quinoa

Evening Snacks: 1 cup moong bean sprouts

Dinner: Lentil pancakes with tofu curry

Day 7

Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast

Lunch: Brown rice with dal

Evening Snacks: A piping hot cup of green tea

Dinner: sandwich loaded with vegetables

How You Will Feel By The End Of Week 2

Of course, you will start to burn fat and weigh less. If you have any digestion, gastritis and immunity problem, it will slowly start to vanish and you will feel healthy!

Week 3

Day 1

Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruits

Lunch: whole grain roti with a bowl of vegetable curry and curd

Evening Snacks: 1 glass of coconut water

Dinner: Dal, veggies with brown rice or roti and vegetable soup

Day 2

Breakfast: 2 tbsp of peanut butter with one piece of toast and a glass of pineapple juice.

Lunch: black bean, cheese burrito and an apple

Evening Snacks: 1 granola bar

Dinner: 1 cup mushroom clear soup and a glass of warm milk before bed

Day 3

Breakfast: egg whites with a glass of orange juice

Lunch: quick lemon chicken with rice and 2 cups of broccoli

Evening Snacks: an apple

Dinner: 1 cup vegetable millet or quinoa with a cup of warm skim milk with a pinch of turmeric before bed

Day 4

Breakfast: 2 wheat and millet pancakes with 1 tbsp honey and a cup black coffee

Lunch: whole grain chapatti with a bowl of green veggies and side salad and curd

Evening Snacks: ½ plate of watermelon

Dinner: Lentil pancakes with tofu curry

Day 5

Breakfast: 2 moong daal crêpes with a cup of green tea and dry fruits

Lunch: rava dosa with sambar

Evening Snacks: an apple

Dinner: tofu/ chicken curry with side salad

Day 6

Breakfast: 2 Tbsp of peanut butter with 1 piece of whole-grain toast and 1 large grapefruit

Lunch: upma with a bowl of curd and side salad

Evening Snacks: granola bar

Dinner: Lentil pancakes with tofu curry

Day 7

Breakfast: scrambled eggs and 1 large grapefruit

Lunch: rava idli with sambar and a bowl of curd

Evening Snacks: a bowl of seasonal fruits

Dinner: tofu/ chicken curry with side salad

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How You Will Feel By The End Of Week 3

Good job! You adhered to the plan and can clearly see the difference yourself. You look much slimmer, weigh much lesser and you are more active than ever before!

Do's and Don'ts

1. It is always advised to do some basic exercises, this makes the diet even more effective.
                                 
2. Apart from that, junk food is a strict no no as it can ruin your efforts.
3. Do not skip meals as the gap leads to overeating or bloating which results in weight gain.
4. Reduce sugar intake as much as you can. But if you are unable to control your cravings, have gur or honey.

Well, we hope you follow this diet plan and remain in shape.

4. 7 DAYS GM(General Motors) DIET PLAN

7 Days Weight Loss Challenge(GM DIET PLAN) was developed by General Motors in 1985, with the help of the Food and Drug Administration and the United States Department of Agriculture. This DIET PLAN was developed for the employees of General Motors. The idea was to make these employees healthier, and in the process, improve workforce productivity. The initial results were impressive and the workers underwent significant weight loss in just a week which showed improved efficiency, energy and confidence.

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While the GM Diet Plan for weight loss was deemed a success and is considered easy to follow, most nutritionists do not recommend that you follow it. Although it results in immediate weight loss, the diet also has several side effects that we will be discussing later in the article.

This 7 Days Weight Loss Challenge claims to help you...

- 7 kilos in a 7 Days

- Get Rid of Toxins and Impurities in your body

- Improve your Digestion

- Enhance your body’s Ability to burn fat

The foods included in the diet are negative calorie foods, which means they provide you with fewer calories than they take to digest. Many foods recommended in the diet are high in water. Proponents of the diet say that you can repeat the diet multiple times to achieve your weight loss goals but there should be a gap of 5-7 days between two cycles.

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Day 1 to Day 7: What to eat?

There is a different rule for each day. The diet recommends you to drink 8-12 glasses of water every day. Exercising along with the diet for weight loss is optional, however, it’s not required. The diet advises against exercising for the first three days.

Day 1

- Eat only fruits – except bananas

- There is no maximum or minimum amount specified

- Melon is the most recommended fruit to eat for weight loss

Day 2

- Eat only vegetables in raw or cooked form.

- There is no maximum amount specified

- Potatoes are limited to breakfast only

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Day 3

- Eat only fruits and vegetables apart from bananas and potatoes

- There is no specified maximum amount

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Day 4

- Only milk and banana is to be consumed

- You can eat up to 6 large or 8 small bananas

- You can have up to 3 glasses of skimmed milk

Day 5

- Eat two portions of 284 grams each of beef, chicken or fish

- You can also have 6 whole tomatoes

- If you are a vegetarian, replace meat with cottage cheese or brown rice

- Increase the water intake by 2 glasses to flush out the extra uric acid.

Day 6

- Eat two portions of 284 grams each of beef, chicken or fish.

- You can include an unlimited amount of veggies except bananas.

- Vegetarians can replace the meat with brown rice or cottage cheese.

- Have more and more water to flush out toxins.

Day 7

- Eat only brown rice, fruits, vegetables and fruit juice

- There is no maximum amount specified for any of these foods.

Other Guidelines

- Beans are not allowed on the diet as they are high in calories

- Coffee and Green Tea are allowed but only without the addition of sugar in them.

- You can use soya milk instead of regular milk and you can replace the meat with cheese or brown rice.

Side Effects of GM Diet Plan

-The GM Diet is popular all over the world. However, they have several side effects that need to be considered before one chooses to follow the diet. Although the diet may help you lose weight quickly, it is high in fiber but low in protein, carbs, and fats. Because of this, your body may not receive the essential nutrients.

So, After following the diet for a week, it’s recommended to have a high protein, low carb diet to maintain the lost weight.

-The GM Diet can lead to a metabolic slowdown in your body. While your weight loss process may not be affected initially, this would eventually make it difficult to maintain your body weight.

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-The body would use all the fluids in the diet for metabolism. The diet could, therefore, lead you feeling dehydrated.

-The other possible side effects of the GM Diet also include weakness, headaches, and hunger pangs.

5. WORKOUTS

Running is good for weight loss, a great way to get your heart rate up and build cardiovascular endurance. But if you’re looking for some better option, than here are 6 Best Less known Exercise For Weight Loss Over Running and help you to Burn More Calories than Running.

Running burns about 10 calories per minute, so it will help you shed some pounds quickly. However, if you’re looking to increase the calorie burn from running, then other activities will be better choices than running. Here are 6 exercises that will burn more calories than running.

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1. Elliptical workouts

Benefits of ELLIPTICAL WORKOUT

• -Boosts your stamina and cardio capacity.
• -Burns a lot of calories.
• -Puts less stress on your joints.
• -Serves as both an upper and lower body workout.
• -Burns body fat.
• -Targets specific leg muscles.
• -Improves your balance.
• 
  

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2. Jumping Rope

Benefits of ROPE JUMPING

- Improves heart health ,
- Increases concentration,
- Improves coordination,
- Increases stamina and gets rid of fatigue,
- Increases body flexibility,
- Boost mental health,
- Weight Loss,
- Strengthening your bones,
- Glows your skin,
- Improve pulmonary function.

3. High-Intensity Interval Training (HIIT)

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Benefits Of HIIT

• - HIIT can burn a lot of calories in a short amount of time.
• - Your metabolic rate is higher for hours after HIIT exercise.
• - HIIT can help you lose fat.
• - You might gain muscle using HIIT.
• - HIIT can improve oxygen consumption.
• - HIIT can reduce heart rate and blood pressure.
• - HIIT can reduce blood sugar.

4. Walking and hiking

Benefits of WALKING and HIKING

• - Get fit.
• - Exercise on your own terms.
• - Lower your blood pressure and sugar levels.
• - Develop lean legs.
• - Strengthen your core.
• - Protect your bone density.
• - Commune with nature.
• - Boost your brain.

5. Circuit Training

Benefits of CIRCUIT TRAINING

• - Improves muscular endurance.
• - Increases strength and muscle growth.
• - Improves heart health.
• - Offers a full-body workout.
• - Is time efficient.
• - Improves exercise adherence.
• - Promote weight loss.
• - May improve your mood.

6. Stair Streaming

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Benefits of STAIR STREAMING

- It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn.
- It is a relatively intense exercise that quickly increases our heart rate and in doing so can greatly improve our cardiovascular fitness.
- It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy.
- It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise.
- It can easily be mixed with other exercises, like walking, skipping and weight training, to maximize results and stair-climbing workouts are easy to build progression into.
- It can be done by almost anyone, regardless of fitness level.
- Because it is weight bearing, it helps build bone strength.
- It is low impact and safe for the knees.

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Conclusion

Running will burn a lot of calories and very good for weight loss, but it is not the only option for burning calories. All the workouts mentioned in this Article have a high cardiovascular component and will burn more calories than running while maintaining weight and strength. You can use these exercises to increase the calories burned while maintaining your health.