| - | The study looked at a group of people who had recently lost weight and [https://reduslim.health/ reduslim] followed the same food and exercise routines. These people had lost an average of 30 pounds over about a year. The control group, in which the people followed no structured schedule of exercise, gained an average of 1.8 pounds. The people who exercised regularly at a designated time each day (about 20 minutes of moderate exercise) only gained an average of 1.1 pounds, according to the study.<br><br>This may seem like a small difference, but it is particularly important for people who are trying to maintain weight loss, since these small fluctuations can actually lead to weight gain.<br><br>So if you’re not used to exercising regularly at a certain time each day, you should try it and see how it goes, says Denise Wilkens, a professor of medicine in the department of public health sciences at the Icahn School of Medicine at Mount Sinai in New York. (Hint: Search the Web for studies that investigated the scheduled-exercise approach.)<br><br>"People can easily get caught up in the morning-exercise mentality [of] doing all this exercise before work," Wilkens says. "It’s fine if you're doing some type of structured activity, but [a scheduling approach is] a good way to make sure you're trying to do it regularly."<br><br>On that note, Wilkens does suggest a few reasons that a schedule approach may work better than not setting one. If you’re consistently exercising at the same time of day, it may help you automatically stick to that schedule and thereby make it easier to maintain the habit, she says. The timing may also encourage you to exercise a little bit more, because you’re more likely to have more time to work out. (You also might have less time to do other stuff, which could be a benefit, since exercise is usually seen as something you want to prioritize.)<br><br>Of course, a scheduled workout may also feel more like punishment, since you’ll be exercising when you usually don’t, and you may not want to exercise at all or miss an unplanned opportunity. So if you’re exercising only because you have a scheduled appointment, take a break from the workout you’re attending.<br><br>Both your workout routine and your general eating habits have a big impact on your health, but if you want to lose weight, exercising regularly is the main thing.<br><br>According to a
| + | Perhaps the best part about this tactic is that it’s simple — do something every day to keep your metabolism revved, and you’re more likely to stick with it.<br><br>"Pick a time when you’ll exercise consistently, and do it," says Emily Kille, R.D., an Atlanta-based personal trainer who specializes in helping women lose weight.<br><br>"You can do it at a specific time each day — say, 30 minutes in the morning or evening — to set an expectation for the day. You may feel more motivated if you think you’re doing it, so you’re more likely to stick to it."<br><br>RELATED: How to lose 10 pounds in just 7 days<br><br><br>Another tip that might be a bit counterintuitive: "Eat less often," says Steve Bratman, Ph.D., director of the Program for Eating and Weight Disorders at Massachusetts General Hospital in Boston.<br><br>But the concept behind the advice is sound: Because you may be more likely to eat more calories when you’re ravenous, eating more often helps you maintain a healthy weight.<br><br>Of course, the key is to pick healthy foods to eat when you do eat.<br><br>RELATED: Don’t worry, you’re not the only one who gets hungry mid-dinner<br><br>The Mayo Clinic offers some other smart, easy ways to lose weight:<br><br>RELATED: How you hold yourself during the day may double your belly fat<br><br><br>1. Eat less, exercise more.<br><br><br>This tactic, also known as the "calories in, calories out" approach, has been endorsed by the National Institutes of Health and the American Heart Association.<br><br>The idea is to eat less calories than you need (about 1,200 per day for an average woman), and to exercise as much as possible to offset any calories you do eat.<br><br>"Eat fewer calories than you need, and eat balanced, nutritious meals and snacks. This will help you make smarter choices and eat healthier," says Lissa Rankin, M.S., R.D., [https://reduslim.health/ reduslim acheter] a nutritionist in the Dallas-Fort Worth area.<br><br>RELATED: 7 foods every woman should eat to get more health benefits<br><br>2. Do strength training.<br><br>Fitting in strength training is a smart way to shed pounds, but some researchers are also examining how it impacts your metabolism. |
