There are many great reasons to follow a regular fitness routine. After all, cardio and resistance training offer a host of health-related benefits, from lowering血压andbad cholesterol，，，，to增强心情and减轻焦虑。
然后，练习可以在帮助您减轻和保持体重方面发挥作用。请参阅，您通过体育活动（也称为活动的热效应（TEA））燃烧的卡路里数量是您每日热量燃烧的重要组成部分。实际上，根据回顾体育与运动中的医学与科学领域，体育活动占每日热量支出的15-30％。
因此，如果您想减少几磅，您可能会从每天的日常工作中添加一些好的老式锻炼中受益。
如果您想知道要减肥需要做多少运动，我们要求两名专家提供指导：
如何锻炼减肥万博彩票下载安卓狗万体育买球
这听起来很简单，但是一个开始减肥之旅的好地方是体育活动指南，由疾病预防和健康促进办公室于2008年发布（计划在2018年底之前发布新准则）。“有了我看到的客户数量，令人惊讶的是，有多少人甚至没有做这些基本建议，”says Jonathan Valdez, RDN, ACE-certified personal trainer, owner ofGenki营养以及媒体代表New York State Academy of Nutrition and Dietetics。
Adults should be getting roughly 150 minutes (that’s 2 1/2 hours) of moderate-intensity physical activity like brisk walking or 75 minutes (that’s 1 hour and 15 minutes) of vigorous-intensity exercise like jogging or an equivalent combination of the two every week, according to the official Physical Activity Guidelines. Add at least two days of resistance exercise per week, making sure to work all the major muscle groups.
但是，保持一致的关键是选择您喜欢的活动。“Do what you enjoy so you don’t start to associate exercise with dread or misery,”says阿里克斯·特罗夫（Alix Turoff），，，，RDN, NASM-certified personal trainer and owner of Alix Turoff Nutrition in New York City。
如果您是数字人物，则可以采取更可衡量的方法。例如，如果您每天试图减少经常推荐的500卡路里的热量，则可以选择通过饮食削减250卡路里的热量，并通过锻炼燃烧250卡路里。从那里，您必须决定如何以及何时燃烧这250卡路里。Turoff建议佩戴心率监测器，以了解您在不同形式的运动中燃烧了多少卡路里。
你也可以检查一下this resource来自哈佛医学院。根据该资源，一个155磅重的人可以期望在30分钟的步伐每英里（每小时3.5英里）步行30分钟后燃烧149卡路里，游泳30分钟后的卡路里223卡路里和298卡路里的热量每英里12分钟（5 mph）的速度。
DON’T FORGET ABOUT FOOD
It’s incredibly difficult — though not impossible — to lose weight through exercise alone. You can manage it if you burn more calories than you consume. “You’d really have to be over-exercising, probably to a point where it becomes unhealthy,” Turoff says. For most people, the best approach to weight loss will be a combination of exercise and modest calorie restriction.
跟踪您的日常食物摄入量，以了解您吃了多少卡路里以及应该吃多少卡路里以减轻体重（尝试一下万博彩票下载安卓狗万体育买球MyFitnessPal卡路里柜台）。请记住，当您减肥时，您的日常卡路里需要更改。Turoff建议每次减轻10-15磅时调整您的每日卡路里估算。
It’s worth noting exercise can affect hunger and appetite. For example, intense workouts like high-intensity interval training or long cardio sessions may cause levels of ghrelin (aka the “hunger hormone”) to dip for about an 1 1/2 hours after you’ve finished, according to小型试点研究published in the Journal of Endocrinology. Meanwhile, some people report that exercise increases their appetite, making them more likely to overeat later, “and then it might defeat the purpose of burning calories,” Turoff says. So pay attention to how your activities of choice affect your appetite. You might find it helpful to eat a small carb- and protein-rich snack (i.e., a banana and a serving of yogurt) immediately after your workout to replenish muscle glycogen (the storage form of carbohydrates), kickstart muscle repair and prevent binge-eating later.
Also, it’s important to ensure that you’re fueling with quality foods. “Exercise is the car that’s running, and nutrition is the gas that can make it run. Any type of gas can make it run, but taking the time to use the best gas will keep your car running the longest,” Valdez explains.
After all,macronutrients（碳水化合物，蛋白质，脂肪）和微量营养素（维生素和矿物质）在加油方面起着至关重要的作用。例如，如果您浏览蛋白质，，，，you may have trouble repairing and building the muscles that were broken down during a workout, Valdez says. Or, if you cut carbs too low, your energy levels dip, leading you to fatigue early in your workout.
为了保持营养，瓦尔迪兹建议遵循2015 - 2020年美国人饮食指南。而且，如果您很难过，请跟进注册营养师。
