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Losing weight with sports: tips and pitfalls in a handy overview!

  1. Do you want to lose weight or get a little tighter in your skin? For many people, losing weight with sports is a good option. After all, sport helps you burn more calories, and exercise is generally a good option.

  1. But… then you have to get it right. And unfortunately not everyone does that! There are a number of pitfalls lurking, which you should be aware of. In this article, we'll list the most useful tips and fables!

  2. But… then you have to get it right. And unfortunately not everyone does that! There are a number of pitfalls that you should be aware of. In this article, we'll list the most useful tips and fables!

Exercise is healthy!

  1. To start with: losing weight with sports has many advantages. To begin with, there is of course the obvious advantage that exercise burns calories. That makes it easier to create a calorie deficit and thus lose weight.

  1. But in addition, exercising is also healthy in other areas. For example, it reduces the risk of cardiovascular disease, strengthens digestion and keeps your hormone balance healthy. Furthermore, sports make you happier and more energetic. All the more reason to keep moving, so!

  2. But on top of that, exercise is also healthy in other areas. For example, it reduces the risk of cardiovascular disease, strengthens digestion and keeps your hormone balance healthy. Furthermore, sports make you happier and more energetic. All the more reason to keep moving, so!

  1. Yet exercise alone is not enough to achieve the body of your dreams. The following two pitfalls can really work against your results.

  2. However, exercise alone is not enough to achieve the body of your dreams. The following two pitfalls can really work against your results.

  1. One hour of exercise burns about 500 calories. That may sound like a hefty amount, but it's important to put it in perspective. You get just as many calories with two Snickers or a large bagel with cream cheese.

  1. A bad diet can ruin much more than you can solve with three times a week. Exercise to lose weight is therefore only useful if you also keep an eye on your nutrition. Leaving that bag of chips alone does just as much as spending half an hour in the gym.

  1. Did you stick to your training schedule? There is a good chance that you will come home with a big appetite. A good meal after exercise is certainly wise, but don't overdo it. Even when you overeat, the calorie deficit quickly deteriorates.

  2. Did you stick to your training schedule? There is a good chance that you will come home with a big appetite. A good meal after exercise is certainly wise, but don't overdo it. Even if you overeat, the calorie deficit quickly deteriorates.

  1. The best way to fix this is to not let your diet depend on your appetite. Instead, you set up a nutritional schedule in advance in which you determine what you want to eat. This way you can be sure that you are getting about the desired number of calories!

  2. The best way to fix this is not to let your diet depend on your appetite. Instead, you set up a nutritional schedule in advance in which you determine what you want to eat. This way you can be sure that you are getting about the desired number of calories!

  1. So what is the problem of exercising to lose weight? Even if you move your legs out of your body, it is of no use if you do not also pay attention to your diet! It is much easier to eat 500 kcal than to burn 500 kcal.

  1. That does not mean that sports is useless! As you have seen above, it has many advantages. But if you want to lose weight with sports, it is always important to put together a good nutritional schedule.

  1. Not sure how to do that? Our new FitChef platform takes care of all the work for you.

The best sport for weight loss

  1. Well, if that's clear, we can focus on the exercise itself. How do you do that, exercise to lose weight? The first step, of course, is to find the right sport.

  2. Well, once that is clear, we can focus on the exercise itself. How do you do that, exercise to lose weight? The first step, of course, is to find the right sport.

  1. The good news is: in the end it doesn't really matter which sport you choose. Everything is much better than not exercising at all! As inspiration, we list a few sports below with which people often achieve good results:

Tips to stay motivated

  1. Anyone who has ever attempted to lose weight with exercise knows that motivation can be a stumbling block. When the novelty wears off, it quickly becomes difficult to get yourself moving again and again! The following tips will help you stay motivated.

  1. Good, strength training may be effective. But if you hate indoor sports, it just might not be for you! It is better to find a sport that you can keep doing than to force yourself into one that you give up after a month.

  2. Good, strength training may be effective. But if you hate indoor sports, it just might not be for you! It's better to find a sport that you can keep doing than to force yourself into one that you give up after a month.

  1. The more specifically you plan sports, the greater the chance that it will actually work! So don't tell yourself that you are going to train three times a week, but plan the specific times and put them in your agenda.

  1. Exercising together is more fun for most people than exercising alone. Moreover, it is not so easy to stay away unnoticed if a buddy is waiting for you. Do try to find someone who is about the same level! That is often better for motivation.

  1. Many people expect to see amazing results after just two weeks. If not, they quickly lose motivation. Unfortunately, exercising is not a panacea ... Draw up a realistic schedule with realistic expectations, then you will avoid disappointment.

Myths about losing weight with sports

  1. Finally, there are a number of myths about losing weight with sports that make life unnecessarily difficult for many people. Do you want to make sure that you are not trying to adhere to nonsensical rules? Then these points are useful to read.

  1. Misunderstanding number one: losing weight with exercise is the only way to lose weight. That is not the case. To lose weight, you need a calorie deficit. You can achieve this by burning more calories and thus exercising. But you can also reduce your calorie intake by adjusting your diet.

  1. Losing weight with sports is often the slightly healthier option, because of the general benefits that sport offers. But do you hate exercise? Or are there medical problems in the way? Then you might as well lose fat by focusing on your food.

  1. Hordes of people go out before daybreak in the morning to exercise. This has to do with a persistent idea that you burn more fat on an empty stomach. You will not have a supply of carbohydrates to consume first, so your body will immediately switch to fat.

  1. Sounds nice, but unfortunately it doesn't work that way. In total, you still burn just as many calories as if you had breakfast first. So nothing changes in your total energy balance. And that is ultimately what determines how much fat you burn.

  1. Indeed, for this workout you use a little less glycogen and a little more fat. But then you still have breakfast, so you use those carbohydrates nicely for the next activity of the day. So you burn less fat for that. In total you will end up with exactly the same result.

  1. A similar misunderstanding can be seen in this fable. The idea: workouts shorter than 20 minutes are useless, because you burn glycogen for the first 20 minutes. Only when that supply is exhausted can you start burning fat and thus lose weight.

  1. Again: even with a very short training session you burn calories. Yes, in the short term they may come from carbohydrate stores. But the carbohydrates you used there can no longer be used in other activities. So you have to burn fat there sooner than without that short workout â € “and voilÃ, there is still that fat burning.

  1. Then there is the myth of the â € ˜ fat burning zone â € ™. The idea: if you want to lose weight with sports, you should always exercise moderately intensively during your training sessions. Then your body gets relatively the least calories from carbohydrates, and the most calories from fat. And so you lose weight faster.

  1. It is true that you burn relatively more carbohydrates at high intensity. Still, the fat burning zone is nonsense! The word â € œrelativelyâ € is wrong: burning relatively less fat does not mean that you absolutely burn less fat!

  1. If you exercise at high intensity, you simply burn a lot more calories than at low intensity. If you express it as a percentage, a smaller part of that comes from body fat. But because the total number of calories burned is so much higher, you will still have burned more grams of fat at the end of an intensive workout.

  1. And finally an important myth: if you want to lose weight with sports, you must do cardio. With that you burn more calories during the workout than with strength training. And calories is indeed what it's all about.

  1. This reasoning also sounds logical, but is not entirely correct. Although strength training costs less calories during exercise, you have the so-called afterburn effect here. Because your muscles need to recover, you burn more calories two days after the workout. Muscle tissue itself also uses more energy than fat tissue, even at rest.

  1. In addition, strength training helps you to actually become “tight” slim. This will reduce the effect of loose skin and 'skinny fat'. Cardio is certainly not a bad option - but it is by no means the obvious choice!

  1. Do you have any additional tips for losing weight with the help of sports? Then we would love to hear from you in the comments!



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