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To those children’s boots who insist on persevering sports every day, but they can’t lose weight.
It's common for people to feel frustrated when they work out every day but don't see the desired weight loss results. This is often referred to as the "daily exercise doesn't lead to weight loss" dilemma. However, the key to successful weight loss lies not just in working hard, but also in having the right strategy. Without a proper plan, you might find yourself going in circles instead of moving closer to your goals.
Today, I'm going to share some essential tips on how to lose weight through sports and fitness. By learning these 12 daily workout secrets, you'll be able to reach your ideal weight much faster. I believe in you, and I'm excited to help you take the first step toward a healthier lifestyle!
[Image: A person exercising at a gym]
**Tip 1: Exercise 5-6 days a week before you start losing weight**
Aerobic exercises are great for burning fat, while strength training helps build muscle, improve body shape, and boost metabolism. Both types of workouts complement each other. If you're aiming to lose weight, it's important not to neglect either. In the initial phase, focus more on aerobic exercises to reduce body fat. After 1 or 2 months, gradually increase the time spent on strength training to prevent your basal metabolic rate from slowing down, which can cause weight loss to plateau.
To achieve the best results, aim to exercise 3–5 days a week, alternating between 30–60 minutes of aerobic and strength training. If you can't dedicate that much time in one go, try breaking it into smaller sessions throughout the day. For example, you can do 10 minutes of jogging in the morning and 10 minutes of walking during lunch, totaling 30 minutes. Consistency over 3 months will bring visible changes.
**Tip 2: Morning exercise is the best time to lose weight**
Exercising in the morning is the most efficient way to kickstart your metabolism. Your metabolism is lowest when you wake up, then gradually increases throughout the day. Working out early in the morning helps raise your metabolic rate, allowing your body to burn more calories even after the workout.
For instance, if you walk 4.5 kilometers five times a week, you'll burn around 250–400 calories through the activity itself. Additionally, your body will continue to burn an extra 180–400 calories in the 6–8 hours following your workout. Over a month, this could result in losing about 1.8 kilograms of fat, and in a year, up to 21 kilograms—mostly fat, not water or muscle.
Getting up early for a short morning workout isn’t about sacrificing sleep; it’s about making a choice to invest in your health. You’ll feel more energized, focused, and ready to tackle the day with confidence. Start small, stay consistent, and watch your progress unfold.