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Weight loss in the twenty-first century is a major challenge. Obesity (fatness) has increased since World War II.

According to WHO In 2020, 39 million children under the age of five were overweight or obese. WHO has stated, Obesity kills more people than underweight.

According to Wikipedia

wikipedia status


Weight loss in the twenty-first century is a major challenge. 

The question is,

how do you achieve your fitness goal?

That is exactly what you are learning in this post. You will be physically fit and healthy.

When you start an activity, your pulse rate will immediately raise, your body will heat up, and you will feel tired.

When you do sets regularly, your body will become habituated to this exercise and you will succeed.

Your pulse rate will gradually increase, and your muscles will become firm.

You usually use the frequent excuse that I don’t have time/don’t have enough time.

I don’t have any workout equipment or resources.

 Does this sound familiar.

Start with “ why” to lose weight

WHY do you want to work out and lose weight? The “why” is your motivation and focus. Dig deeper to its roots.

The common desire of persons are given below

To seem good.

A smart man on bench

I want to enjoy back to sports.


To Increase stamina.

A man increasing stamina

To get Fitness after childbirth (after delivery)

A lady with baby

 Physically I feel like shit all the time and have no energy.

A man depressed

Want to lose weight to reduce the chances of heart disease and diabetes.

Heart disease

Want to walk, run, ski, bike, hike, and/or skate like a healthy man.


Reduce knee pain by losing 1 kg.

Knee pain

I want to be able to easily get up and down.

When you’re overweight, every time you get up and down, you’re lifting all of your weight. This has a cost.

Fat man

  When you are quite heavy and lie down, the weight of your body might make breathing difficult.

Bulky man

Want to save money on food, clothing, and medicine.

friends sitting on table

For physical conditioning before marriage.

Fat girl

Just for bet

 Make a habit 

Don’t forget that you’re fighting against habits that you’ve developed throughout your life. It’s you get off track, make mistakes, and wander off course. Simply get back up and try once more.

Go for evening walks and have breakfast in the morning. When you’re overweight, even the little change can result in major weight reduction.

Weight loss plate

Always set a small goal, let’s say five or ten pounds. Then smash to set another one.

 After you’ve lost a few pounds then you realize that you are capable of weight loss, and it’s realistic. 

You have to calculate your daily calorie consumption, which you may do with the help of many applications.

There are different strategies for producing a caloric deficit, but to lose weight, you must burn more calories than you eat.

Make a schedule and add things to your phone’s calendar so you can be reminded when it’s time to go to the gym or you can use different exercise apps also.

 Stop buying your favorite cheat foods and go out of the home more to make it more difficult to just get up and snack.

Find new healthy hobbies that you like Swim or going hiking, climbing, or martial art. Play basketball or try out a different sport.

Can you find a gym or a place where you can be a part of a community? You’ll see the same people if you go at the same time every week, and it helps you to have friends there.

Morning walk

Start exercising three times a week, then gradually increase to more. 

As you gain strength, gradually increase the time or intensity of your exercises.

Make simple dietary changes to increase your vegetable and protein intake.

To lose weight, you must burn more calories than you eat.

You want to have a positive relationship with both exercise and eating.

The goal is to make consistent changes you can keep going with that you are happy.

Mental health and fitness:

Mental Health picture

Physical activities act as medicine and change mental and physical states.

Mental health problems become more common in these aged 18 to 25.

According to a survey, anxiety, and depression are rising day by day. social media sites are playing major roles such as Instagram, Facebook, tweeter, and other social platforms that compare between individuals.

It shows like everyone having a great time, yet here you are, Miserable and rotting in this painful life.

Social icons on mobile

Take rest from your social media accounts which I think is the main culprit for spreading negativity in people’s life. Go for outdoor activities and enjoy yourself with your friends. Exercise, yoga, running, walking, or whatever you enjoy most have a significant impact on your health because it relieves stress, anxiety, and depression.

National Center for Biotechnology Information confirms that there is evidence of the advantage of regular physical activity in the prevention of diseases and premature death from heart disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis.

Exercise releases endorphins which help to change your mood and sharpen your memory. It also helps you to make a healthy lifestyle and prevent obesity.

7 best exercises for weight loss


 You know that walking is an ideal form of exercise although it can be done at any time of day, evening, or night which will encourage you to walk.

morning walk

 It’s a safe and inexpensive method to stay active and healthy.

 By walking you will feel lighter and fit. 1 pound is equivalent to 0.45 kg of body weight.1 pound equals 3472 calories.

You simply need to decrease 500 calories from your daily routine for a week to lose one pound.

A one-hour walk daily helps you to burn 500 calories. It is the best strategy however, you may gradually cut your calorie consumption. 

 A regular walk improves heart health, reduces excess body fat, and helps to prevent weight gain.

 “An early-morning walk is a blessing for the whole day.” Henry David Thoreau.


Squats help you lose weight also build muscle. Squats help to strengthen your hips, calves, and hamstrings. The squat works to strengthen multiple muscle groups at once. Squat helps to reduce weight and shape your body.

It works when you do it correctly.


If you do 50 squats, but improperly, no matter how many you do, you will not get benefit from it, and you may suffer other hazards or injuries as a result. 

The perfect posture is

Keep your feet parallel to one another.

Bend your hips.

Keep your weight on your heels. Bend your knees 90 degrees, seem like sitting in a chair.

You should have a straight back and chest.

Stand up again, this time with your heels firmly planted on the ground.

Squat repetitions should be gradually increased.


Lunges function in the same way as squats do.


It can help you improve your balance also.

This increases your metabolism and allows you to lose weight quickly.

Take a huge step forward while maintaining your spine neutral. Bend your front knee to around 90 degrees, focusing on retaining your weight on your back toes and sinking your back leg’s knee toward the floor.

It’s similar to sitting on your back foot.

It helps to strengthen the legs and buttocks.

It works the lower body. Lunges help shape the body by removing excess fat.

Pushups :

Push up

Pushups are the most essential workout for losing weight in certain areas such as the chest, core, and triceps muscles.

 keep your face down, get into a push-up position with the palms of your hands wide apart your shoulders, and your feet touching the ground. keep your body straight, lower your body till your elbows form a 90-degree angle and then push up if you find this too hard do it with your knees on the ground.

Abdominal Crunches:

Abdominal crunches are becoming more popular. It’s efficient and simple to do anyplace in the room or garden you choose. It helps in the strengthening of muscles and the shaping of the body. It also helps in weight loss and skin tightening.

Lie on your back and bend your knees.

Keep your hands behind your neck.

Tighten your abs, curl up, and push forward.

Maintain the contraction and then return to the starting position with a controlled movement.

Interval training :

A study by Martin Kabbalah found that a 1-minute exercise at maximum intensity participants improves their stamina at the same rate as a 15-minute workout at a high intensity this study has changed the face of fitness as we know it.

Hit workout

Interval training is necessary for fast-burning calories. It is also known as high-intensity interval training (HIIT) which means bursts of intensive training activity after rest intervals.

 HIIT is applied in running, jumping, or other exercises.

It will enhance your mood, concentration, motivation, and loss weight.

Jumping Rope:

When you start to exercise, it causes pain in your body because those muscles have been inactive for a long time. Your muscles will be stronger in some days. It is the most effective method for weight loss. If you jump rope for 30 minutes daily, you will burn 300 calories, which equals one pound every week. It’s a simple formula: if you jump rope consistently, you’ll burn 300 calories, thus you’ll cut 400 calories from your diet. It also improves heart rate and provides the greatest aerobic exercise. 

skipping rope

Keep your feet together, your hands on the rope’s ends, and your elbows against your ribs. Swing the rope and hop over with both feet. Do not leap in between rope swings.

Fitness Myths :

People have many misunderstandings about working out, and I will clarify a few of them here.

Ftiness myths

1.No Pain No Gain

The truth is that pain is not a success measurement.

The aim is to stretch your muscles but not to the point of pain.

If you experience discomfort while working out, you are either doing something incorrectly or pushing your body too hard.

2. Lifting weight will make you bulky

Women fear lifting weights because they are terrified and thought they will appear like The Iron Giant.

Women who have a lot of muscle spend a lot of time practicing for it and using hormone imbalance or enchantment pills.

3. Lots of protein and fewer carbs will help to make their lean muscle

Carbohydrates provide energy throughout workouts because you need them to continue going. There is enough protein in a typical diet; there is no need to supplement it.

4. If you have no sweat during a workout you are not doing a good workout.

The simplest method to know if you’re working hard enough is to measure your heart rate while exercising. Sweating is your body’s way of managing its temperature; if you’re not sweating throughout your workout, you may have fewer sweat glands than others.

5. Running on a treadmill will put less stress on your knees.

The spinning belt pushes your feet back as you run, and runners may adjust their steps unintentionally, placing an extra burden on your knees.

It causes muscular imbalance and limits your capacity to run on payment.


These exercises will help you burn those extra fats and once you’ve tried the challenge, I’m confident you’ll notice benefits.

Did I miss anything? Now I,d like to hear from you which exercise you will try first, or maybe I did,t mention one of your favorite exercises.

 Tell me quickly by writing a comment right now.

3 thoughts on “Don’t Just Sit There! Start WEIGHT LOSS”
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