How To Lose Weight To Reduce Heart Attack And Diabetes?

  • Save

Obesity can cause various genuine medical conditions, including heart attack, diabetes, stroke, and loss of immunity which can make you more prone to infections.  Losing weight is very important in the modern context when we are following a more sedentary lifestyle. This post will discuss how to lose weight.

There are 3500 calories in a pound of fat and to lose 1 pound, you should burn 3500 calories more than you are eating. 

If you need to shed 70 pounds, you need to make a calorie deficit of 245,000 calories.  

The only healthy way a person loses weight is a consistent deficit in the number of calories taken in through their diet or exercise.

Smart dieting and exercise 

The way to effective weight reduction is by creating a healthy eating routine and exercise habits. Dieting generally means practicing clean eating habits like eating lower-calorie foods and more vegetables and a plant-based diet.

Usually, people rightly focus more on the diet when they’re attempting to shed pounds, being physically active additionally is a fundamental part of a get-healthy plan. When you’re physically more active, your body utilizes more energy to move, assisting with burning more calories than you take in with the food you eat. 

How to lose weight
  • Save
Lose weight

Improve Physical activity

Household work like cleaning, making the bed, shopping, cooking, and gardening are large types of actual work that help you burn calories. 

Whatever action you pick, do it consistently. Everyday work can be an excellent source of required exercise and make you fit.

Exercise or Diet 

Diet simply implies practicing good eating habits, and lower-calorie suppers. Despite the fact that weight loss is suitably centered around diet, being physically active additionally is a fundamental part of a health improvement plan. 

Joining exercise with a solid eating regimen is a more viable approach to getting in shape than relying upon calorie restriction alone. 

Exercise can prevent or even reverse the impacts of specific diseases like diabetes. Exercise reduces blood pressure and cholesterol, which helps prevent a heart attack.

Exercise to lose weight
  • Save
Exercise to lose weight

Exercise is likewise known to help add to a sense of confidence and well-being, subsequently reducing tension and depression symptoms. 

Exercise Needed for Weight Loss 

To receive rewards for exercise, it is suggested that you do some type of high-aerobic exercise at any rate five times each week for at least 20 minutes. 

If you are amateur walking is the best exercise for weight reduction. It’s helpful and simple to walk without the need to buy equipment. Likewise, it’s a lower-stress workout, which means it is good for your joints. 

To accomplish huge weight reduction, the American College of Sports Medicine suggests more than 250 minutes of exercise each week, or a little more than 35 minutes of the day. 

Let’s check out some exercises for weight reduction: 

Higher Intensity Exercises 

HIIT for weight loss
  • Save
HIIT for weight loss

High-intensity interval training (HIIT) is a type of interval training, a cardiovascular exercise technique alternating brief times of serious anaerobic exercise with less extreme recovery periods until too depleted to even consider continuing. 

It consumes a ton of calories rapidly, while increasing endurance, cardiovascular conditioning, and strength. 


Aerobic for weight loss
  • Save
Aerobic for weight loss

Aerobic exercise is any kind of cardiovascular conditioning. It includes exercises like swimming, running, walking, or cycling. 

Aerobic activities get your heart rate up and your blood pumping. 

Strength Training 

Strength training uses weights like machines or body weights for training. Weight training gives pressure on the muscles that make them adjust and get more muscular, like the manner in which aerobic strengthens your heart. 

Strength training is effective for building lean muscles, which can lead to weight loss and overall improved looks. Losing weight can be important if you are overweight or obese, but it is just as important to focus on the type of weight you lose. 

Strength training also helps you function well as you age by preserving muscle tissue, improving bone density, and preventing injuries ― if done correctly.

It is worth emphasizing that exercise has mental and physical benefits that can profoundly affect health and overall quality of life in addition to serving a crucial strategic role in weight loss


Competitive sports are an excellent way to lose weight while giving you a good exercise. Apart from losing weight and toning your body sports like tennis, and badminton also improves hand-eye coordination, improves bone density, and increases flexibility.

Remember any sports you enjoyed when you were a kid, I bet you still like playing it and will make you lose tons of weight.


Yoga may not be as intense as exercise or HIIT, yet it can assist you with getting in shape. It includes meditation, stretching, and breathing exercises to promote mental and physical health. 

Yoga is known for its ability to release stress and promote relaxation. Many people practice yoga as a way to cope with anxiety and depression.

Benefits Of Regular Exercise

Regular exercise weight loss
  • Save
Regular exercise is good for weight loss

Regular exercise has amazing benefits—for physical, mental, and emotional health. Researchers are now saying that a  lifestyle involving little or no physical activity is as bad for your body and long-term health as smoking is.

Doing regular exercise helps you lose weight, but it also helps in numerous ways:

  • Minimizes heart disease and heart attacks; it prevents  heart disease from getting worse
  • Lowers blood pressure people suffering from high blood pressure
  • Prevents  high blood sugar and diabetes
  • Improves cholesterol by improving the HDL and reducing LDL and triglycerides in your blood
  • Makes your heart and lungs healthy
  • Lowers stress and the physical and mental influence of stress
  • Makes you feel happy
  • Increase bone density and lowers your risk of getting osteoporosis
  • Prevent some types of cancer like colon, breast, and endometrial cancer.
  • The effect of exercise is similar to sleeping pills with no side effects.
  • Increase overall energy
  • Enhances your focus and attention

Exercises and the Amount of Calories They Burn 

The estimates are determined based on somebody who weighs 150 pounds. 


Running at even a low speed consumes a ton of calories for 30 minutes. It is at the first spot on the list of exercises that consume the most calories. To up the calorie burn, increase the intensity or add sprint intervals. It burns  200 calories each 30 minutes 


Since you’re not walking on a level path exploring various terrains or slopes challenges more muscles, so you consume more calories. Climbing burns 175 calories each 30 minutes 

Cycling 6 mph 

In case you’re a devoted biker, you may go quicker than 6 mph, however on the off chance that you will in general bicycle at a relaxed speed, you can, in any case, burn  117 calories each 30 minutes.

Rope Jumping 

Let out your inward child and take up hop rope for a surprisingly quick approach to burn calories. Only 10 minutes of jumping rope consumes 115 calories. 


Walking for weight loss
  • Save
Walking for weight loss

Walking is the most basic and available type of activity. It’s not only easy but also effective to follow long term. Walking burns 97 calories each 30 minutes 


Although not the speediest method to burn calories, lifting enhances strength, and muscle tone and increases metabolism. The more bulk you have, the more calories you consume at rest. Weightlifting burns 88 calories each 30 minutes 

Consistent Calorie Deficit Is They Key Weight Loss

Regular exercise may help you gain fitness and become more healthy. But reducing the weight significantly with exercise alone will not give you the desired outcome. 

A daily shortfall of 500 calories should be needed for a 35000 per week shortfall to reduce to reach a goal of 1 pound loss per week. But our body is made to resist it and tries to find ways to avoid it.

So changing strategies to make your body and mind reduce 500 calories consistently should be the goal. 

Dietary Changes

Researchers have found that dietary change is a more effective and time-efficient strategy for promoting substantial weight loss and maintenance over time.

Let’s face it, making time to work out throughout the week is hard. 

It takes a lot of effort to burn an extra 400 to 600 calories during exercise daily if you negate these hard-earned and burned calories by indulging in your next meal.

The effort of hours of planning and exercise can be offset in minutes by making the wrong choice in the kitchen.

Combine aerobics with strength training

The best way to burn fat when exercising is to combine regular aerobic exercise with strength training.

Strength training helps build muscle, and more muscle means needing more calories while at rest. 

Measure your waist to measure your body fat percentage. The composition of your body is a better indicator of the success of your exercise routine than how much you weigh.

Exercising too much is bad

too much exercise is bad
  • Save
Too much exercise is bad

Too much of a good thing can be bad. That is also correct with exercise. There are several risks involved with exercising too much. One of the most important problems with excessive exercise can make people feel starved, which can lead to overeating and eventually lead to weight gain. 

Some Healthy lifestyle habits to follow:

The consistency of doing small things every day matters more than just a once-a-week-long exhausting exercise. That is the reason little changes in your everyday schedule can have a major effect on your waistline. 

Walking or riding your bicycle to work or while getting things done. 

Using the stairs rather than the lift. 

Parking farther away from the destination and walking.

Avoid weight gain to a fixed threshold

Avoid weight gain
  • Save

After losing weight and achieving the goal it’s not the end. You need to keep it off for the long term so that you can continue to enjoy a healthy and fulfilling life.

A healthy lifestyle is a must which includes not binge eating, avoiding processed foods, maintaining good physical activity, and continuously monitoring your own overall health and weight.

An effective strategy is to avoid increasing weight to a certain fixed threshold. If it reaches that point increase the exercise and diet measures.

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

Leave a comment

Share via
Copy link
Powered by Social Snap