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Choosing the Right Exercise for a Diet Program According to Research

When talking about diet programs, many wonder if exercise alone is effective for weight loss. According to a journal published by the United States National Library of Medicine (NLM), exercise is more effective for weight loss when combined with the restriction of high-calorie foods. Exercise also plays a crucial role in a diet program, especially if done at higher intensities than the minimum recommendation (150 minutes/week).

The Benefits of Exercise in a Diet Program


Several studies have found that higher-intensity exercise can significantly impact weight loss. However, its effects will vary from person to person.

Research also shows that exercise is essential for long-term health, such as improved physical fitness, which cannot be achieved by simply restricting high-calorie foods. Therefore, it is important to look at the benefits of exercise not only from a weight loss perspective but also from an overall health perspective.

Types of Exercise that Can Help with Weight Loss


According to research by Dr. Carla Cox, Ph.D. from the University of Montana, here are some types of exercises effective for weight loss:

1. Aerobic Exercise:

  • Running/Jogging: Activities that burn a lot of calories and can be done at varying intensities.
  • Cycling: Effective in burning calories and improving cardiovascular fitness (heart, blood vessels, etc.).
  • Swimming: Engages many muscles and burns a lot of calories.
  • Aerobic Dance: Fun and can be done in groups or alone with varying intensity levels.
  • Brisk Walking: A good alternative for those who may not be able to do high-intensity exercise.

2. Combination Exercises:

  • Combination of Aerobic and Resistance Training: Combining aerobic exercises with weight training to increase weight loss and overall muscle fitness.

3. Resistance Training:

  • Weight Training: Using weights like dumbbells, kettlebells, or weight machines to increase muscle mass and metabolism.
  • Bodyweight Exercises: Such as push-ups, pull-ups, and squats that do not require special equipment.

4. High-Intensity Interval Training (HIIT):

  • HIIT: Short sessions of high-intensity exercise followed by brief recovery periods, very effective for burning calories in a short time.

5. Light Physical Activities:

  • Daily Activities: Such as taking the stairs, walking during work breaks, or cleaning the house.
  • Reducing Sitting Time: Taking breaks to stand and move every 30-60 minutes.

Consistent aerobic exercise has been proven to be more effective for weight loss compared to resistance training alone, although combining both can provide additional benefits. Additionally, exercising for longer durations and at higher intensities than the basic recommendation (150 minutes/week) is more likely to yield significant weight loss results and maintenance.

Tips to Stay Motivated in Exercise


Effective strategies to encourage physical activity include lifestyle changes, consulting with professional physical trainers, using technology (such as treadmills), and joining communities like running or cycling clubs. With support from professionals and friends in these communities, you will stay motivated to exercise even if weight loss has not been significant yet.

Support with Healthy Eating

Exercise plays an important role in a diet program, especially in combination with restricting high-calorie foods. The right type of exercise can vary for each person, but aerobic exercise, resistance training, and HIIT are some effective choices suitable for many people. Additionally, lifestyle changes contribute to sustainable weight loss.

To achieve the best results, combine your exercise routine with a healthy diet rich in nutrients and avoid ultra-processed foods. Tilapia fish from Regal Springs Indonesia, with convenient fillet packaging, is an ideal choice for your diet. Regal Springs Indonesia’s tilapia fillet can help you enjoy delicious dishes while supporting your diet program.

So, starting now, let’s exercise regularly and consume healthy foods to achieve an ideal weight and optimal health!