Came across our Health Promotional Boards website and read this really useful information on the basics of losing weight:
!!! Set realistic goals - Aim for weight loss of not more than 0.5 to 1kg per week or 10% over 6 months
For optimum weight loss, 150 minutes to 300 minutes of moderate-intensity aerobic activity per week is needed. Each session of aerobic activity should last at least 10 minutes.
Moderate-intensity activities are those that cause:
Examples:
Brisk walking (walking pace of 1km in 10-15 minutes)
Badminton
Leisurely bike riding on level ground, or with a few hills
Table Tennis
Swimming
Cycling
Do muscle-strengthening activities (e.g. arms, shoulders, chest, back, hips, legs, abdominals) on 2 or more days a week. [muscle-strengthening activities will increase muscle mass, which helps burn calories]
Do 8 to 10 different exercises.
Aim to do 8 to 12 repetitions for each set of exercise.
Give yourself a rest period of at least 2 days between each session
Examples:
Free weights
Weight lifting machines
Resistance bands
Body Weight exercises, e.g., push-ups, sit-ups, squats
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♥ Fact: Women do not have the level of hormones, which are necessary to create big muscles. Women should do strength training to improve strength, bone health, and tone up.
♥ Fact: The goal is to burn 2000 Kcal per week when trying to lose weight, no matter what the intensity level.
♥ Fact: To lose weight, one must do 150-300 minutes of aerobic exercise per week. Spot reduction exercises such as vibrating machines or ab machines, do not cause weight loss.
♥ Fact: To maintain weight loss, individuals should continue to aim to exercise 200-300 minutes per week, of moderate-intensity aerobic activity.
