Three Simple Exercises to Lose Weight Fast

Exercise is a must because muscle burns fat. In order to keep muscle at its fat burning peak, you must exercise mildly at least a half hour each day, five times per week. This prevents muscle breakdown, which in return prevents weight gain. Active muscle burns fat and sugar, lowers insulin levels and helps reverse insulin resistance. Many Type 2 Diabetics can control their sugar levels by keeping active and losing excess weight.

Walking

Walking for 30 minutes a day will help you maintain a healthy weight level. If possible, walk at least one mile everyday. This not only helps you maintain your weight but keeps your cardiovascular system in optimum health. Walking is the exercise that heart surgeons highly recommend for heart patients after open heart surgery. It also helps to prevent stroke. Walking is the best exercise that your body can get, so be sure to schedule at least a half hour into your weekly agenda. If you live in an area that has a lot of inclement weather, consider investing in a treadmill.

Bicycling

Physical activity is important in order for you to maintain optimum health. Weight loss occurs when you burn more calories in 24 hours than you consume.

Bicycling will increase calorie output. It requires energy to move your body and your bicycle through air and gravity. Bicycling will not increase your appetite. In fact, the reverse is true. Bicycling can actually suppress appetite for several hours. It's best if you can bicycle for a half hour prior to the largest meal of the day. Doing so will prevent you from overeating while increasing your metabolism.

Bicycling for just 30 minutes each day burns 330 calories and will promote weight loss over your entire body by building muscle. If you seem to be gaining weight, do not discontinue your bicycle exercise regime. Remember, muscle weighs more than fat and bicycling builds muscle.

If you live in an area that has a lot of inclement weather or ice and snow during the winter months, consider purchasing a stationary bike. The rewards will be well worth the investment.

Running

Running is a very effective way to lose and maintain excess weight. However, it will take time. Patience is a virtue. Don’t expect to lose weight overnight. In fact, as body fat turns to muscle you may even gain a pound or two. Stick to your regime. Pounds will melt slowly away. You don't have to run fast; a slow, steady gait is preferred. The rule is run long and steady at a reasonable pace.

Start out running just five minutes a day. Do this two or three times a day to begin with so as not to overtax your body. As your ability to run longer distances increases, cut back to once a day and increase your running time slowly to 90 minute intervals three times a week. This will promote your to the fat burning zone and your body will use stored fat as a source of energy. It may take several months to increase your running time to this pace. Once you reach your goal, you'll never look back. Then, you can mix running and walking to lose and maintain weight.

If you follow the tips in this article and are determined to lose weight, you will be successful. Weight loss is really just a change in lifestyle. If you aren't prepared to give up fats and sugars and participate in a regular exercise regime, you will not be successful. Only you can determine if you are ready to loss those extra pounds.