Best tips to start playing sports if you want to lose weight

When the body has a few extra pounds, physical activity must be chosen and planned more carefully.

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“Enough! I’ll stop eating sweets tomorrow and start running.”

How many times have we heard or said these words? And how many times, the program developed by your experienced trainer was trashed, and your physical activity has returned to the finger-sliding through the posts on Instagram?

With more kilos, it is more difficult. Those who are overweight must approach sport responsibly. The main obstacle is excessive effort, which results in almost immediate tiredness and shortness of breath.

“The overweight person is more difficult to instruct than the thin person because they burden all the systems assigned to the movement with the heavier weight,”

explains the medical director at the Center of Endocrinology and Obesity. «The volume of a breast affects mechanical breathing, and the roundnesses in the abdominal area limit the diaphragm, making it expand less. These conditions makes it difficult to reach an intensity useful for the proper exercise».

Moreover, overweight people frequently have an incorrect posture for years, which makes it more difficult to perform technical exercises correctly. Incorrect posture can also cause cellulite, wrinkles, and reflux.

So, here are some expert tips for those who want to get safe and healthy results.

Avoid the “Do-It-Yourself”

The best results are obtained by relying on professionals in the field of nutrition (nutritionist or dietician) and sport (instructor qualified in physical sciences or experts in physical activity). The training plan must be individual and gradual, with increases in load and intensity that make small goals possible, day after day.

Move as much as possible

To stay in shape, you must always be active. The gym hour is not enough if you have spent the rest of your time sitting in front of the computer or in the car. The increase in overweight is directly proportional to the time you spend resting: to get in shape, one must start with good everyday habits, such as avoiding taking the lift and climbing stairs instead, going to work on feet, riding to the supermarket with your best electric mountain bike, leaving the desk from time to time, etc.

Do not rush

Weight loss through movement is a long and complicated process, which, however, must not scare you — it is only a matter of will. During the first training sessions, there may be setbacks or problems with resistance and duration, and an increase in appetite could occur. But after a diligent work, the results will be beneficial: that is not only about the weight loss but developing a better and stronger body structure.

Strengthen your muscles

To lose weight, you must always associate a muscle toning job with an aerobic workout. For overweight people, at the beginning of their training period, it is very important to perform muscle toning exercises with light weights, which strengthens the body and increases the muscular mass.

Don’t forget about combining them with a workout and balance/proprioception exercises, which allow you to improve stability and allow you to increase the degree of safety in movements.