Were you thinking about making a life change?
Or does it feel like a little lightening up after a Christmas treat?
One important part of both is basic healthy, flexible and regular eating.
With a few changes in eating habits - such as adding vegetables - it is possible to reduce hundreds of kilocalories a day.
Read more: 6 really easy ways to reduce hundreds of calories a day - a single change in habits can drop 10 pounds permanently
Exercise is the second pillar of weight management.
It supports health, refreshes and stimulates the metabolism.
Read more: The most effective is a simple movement that you can do at home - this way you can speed up your metabolism
It is good to remember that energy consumption is always affected by weight and exercise intensity, among other things.
- For example, it is difficult to say exactly the calorie consumption of snowmaking, because it can be done calmly or quickly, and the composition of the snow also has an effect, said exercise planner Katriina Ojala from the FAQ Institute in our story.
Examples of different species
To burn fat, you don’t have to get a heart rate monitor and slavishly monitor it.
All movement, even sitting, consumes energy and burns fat.
A person who weighs roughly 70 pounds burns energy in half an hour:
Skiing (hard): 440 kcal
Skiing (quiet): 220 kcal
Ice skating: 260 kcal
Downhill skiing: 220 kcal
Snow creation: 222 kcal
Jump rope jumping: 370 kcal
Football (leisure): 296 kcal
Running (10 km per hour): 333 kcal
Running (16 km per hour): 601 kcal
Walking (3 km per hour): 97 kcal
Walking (5 km per hour): 148 kcal
Canoeing: 185 kcal
Yard games (boules and croquet): 128 kcal
Cycling (15-20 km per hour): 148 kcal
Cycling (20-25 km per hour): 222 kcal
Cycling (+25 km per hour): 370 kcal
Inline skating: 259 kcal
Nordic walking: 222 kcal
Badminton: 333 kcal
Rowing (brisk pace): 259 kcal
Tennis: 259 kcal
Swimming (calm): 148 kcal
Swimming (brisk): 222 kcal
Hiking: 222 kcal
Here's how to estimate your own consumption: A 10 pound change in weight increases your consumption by about 80 kilocalories.
Similarly, a downward change in weight of 10 pounds reduces consumption by about 80 kilocalories.
- It must also be remembered that in addition to weight, calorie consumption is affected by the age of the exerciser, the intensity of exercise and the conditions, Ojala of the FAQ Institute said.
Read more: This is how much winter species burn calories
You should look for a sport that you really enjoy - be it skiing, Nordic walking, yoga or even stair running.Image: Colourbox
Gradually increase the amount
The amount of exercise can be increased gradually.
By doing everyday chores, walking up the stairs instead of the elevator, or walking to nearby places, useful exercise is realized as if by itself.
If you want to increase your exercise, you can exercise in the sport of your choice.
Health exercise is an exercise during which you begin to breathe but are still able to speak in the usual way.
Exercise is often recommended for half an hour a day, but that too may seem like too much exercise.
You should listen to yourself and your body so that the movement does not start to feel like drilling.
Read more: Exercise is the right panacea for fatigue - such small amounts are enough, and you shouldn't even start by exercising
Sleep and rest in place
In addition to diet and exercise, the smart also remembers rest.
- Recovery is the A and O of everything. On top of it all other well-being is built.
According to the study, 70 percent of weight loss in those who sleep less than six hours a night is done by muscles, physics coach Joni Urhola said in our story.
Muscle loss is not a good thing because muscles consume more energy than adipose tissue.
It helps in weight management.
Read more: Avoid typical mistakes - these 6 tips will make your fat truly burn