Yoga & Fitness

How To Lose Weight: The Perfect Exercise Routine

Lose Weight: I tell you everything you have to do to lose fat and lose weight in a healthy fast way. Ready? We often gain a few extra pounds due to the repetition of bad daily habits and small actions that we do even without realizing it.

The small step’s power should not be underestimated because, as I always say, small changes bring us closer to outstanding achievements. The first and most important thing is to know that you will be able to achieve it.

But you not only have to feel capable and think that you can achieve it, but you will have to take responsibility for those extra pounds and your current body. It is not recommended for health to lose more than 1 kilo per week, so forget about looking for shortcuts, miracle diets, and super unique or magical exercises.

Yes, or yes, you will have to invest some time in your purpose, depending on a little on the fat you need to lose. The critical point is that we do not lose sight of our approach because the goal is to lower the percentage of fat and perhaps lose volume, but it should not be to lose weight.

Obsessing over lowering the number on our scale probably won’t help us. We are not interested in losing weight in liquid or muscle, but in total fat from the whole body.

1. Common Mistakes When We Want to Lose Weight

To lose weight, it is necessary to have a caloric deficit. That is, we have to spend more calories than we take. The problem is that if we only do it with a rigorous diet, the body adapts to that period of lack, and it is increasingly difficult to lose weight.

And the worst thing is that, later, by increasing the caloric consumption a little, the value is regained quickly and easily. If you lose weight only with a strict diet, what will happen is that your body will keep the fat and lose all the muscle—the result: a flaccid body.

The smartest way is to combine healthy eating and sports. And it is not enough to do cardio to burn calories. Still, you have to change the intensities and durations: cardiovascular exercise + strength exercises (with load or with your weight).

A toned body helps us continue losing weight since the metabolism is more active and, therefore, we burn more, both during exercise and in the hours afterwards, already at rest. You can create a plan to follow and commit yourself fully to it, but don’t set yourself more than necessary.

Start small and make it easy for you so you don’t fail—your daily routine. Besides taking care of your diet, you must do sports regularly (and realistically) and always adapt to your physical condition and possibilities. I propose a perfect 5 exercise routine to achieve weight loss without suffering.

  • Run in place for 15 seconds, moving your arms in time and raising your knees as high as you can—straight but relaxed back.
  • More intensity: when you finish the first round, repeat it but running 20 seconds. In the third round, go for 30 seconds!
  • Repetitions: do the exercise 3 times and increase its duration.

2. Jumping Jacks

Jump, gap your legs, at the same time that you accompany your arms up until the hands touch on the head. Close your legs while lowering your arms to the sides of your body.

Do the Egyptian variant, which consists of placing the arms at a 90º angle, with the forearm facing upwards.
Reps: do it hard without stopping 30 seconds and then rest 15-20 seconds.

Jumping Squats

Jump and fall into a squat, pick up momentum with your arms, and perform a new jump to return to squat. Repeat for 30 seconds and rest 15-20.


To do this exercise, you have to take steps forward, first with one leg and then with the other, bending your knees at a 90º angle, with your back straight and your abdomen contracted.


Stand on a plank, with your arms straight, your back straight, and your abdomen contracted and bring your knees to your chest as fast as you can, inserting them.

3. What is Mindful Eating?

It stops thinking about what we eat, how we eat it, when, and how much. That is, eat knowing what we eat and being responsible for it. Eat attentively and savour each bite; we tend to eat distracted (watching TV, for example), making us eat more.

Avoid snacking while cooking because it will add extra calories and cook just the right amount for that day. You don’t have to finish everything; you can always save it for the next day.

And something that I like a lot is eating slowly, give your body time to feel full. If you eat fast, you can have heavy digestion!

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