If you are a beginner, practice exercises gradually. Do not give it a heavy start of practicing for long hours, your body cannot take it. You can start with walking for about ten to fifteen minutes regularly. Then slowly increase the time and the speed. Brisk walking for about 30 min without any other exercises can burn around 150 calories. If you feel bored to walk alone you can take the help of your family members or if you have a doggy you can take it along with you. It not only serves your purpose but is also a good exercise for the dog.

Next to walking, cycling and swimming are the best exercises. They are not only simple but also serve as a good means to spend time. They are whole body workouts and help in burning calories to a great extent. You can slowly start practicing cardio exercises like jumping ropes, sit-ups that burn calories to a great extent.

If you have enough time for your exercises and love going to a gym you can practice a great number of other exercises. But to most of them, the busy routine will not give a chance to go for gym regularly. In such cases, you can make exercises as part of your daily routine. Wondering how to do it? It’s very simple.  Park your car at the far end of the parking lot and walk. If your office is upstairs prefer to go by steps rather than elevator. If you have kids, spend time with them in the weekends or even after office hours. Play outdoor games with them. Move as much as you can.

People who regularly practice exercises give it a break during the vacation time and just put on weight. Be careful, never to do it. You can make exercise as a part of your vacation by selecting a vacation spot where you can indulge in physical activities like trekking. If it’s a family vacation, you can go for a beach spot which is a fun not only for children but also a good place to play beach volleyball, a highly energy demanding game.

Given the importance of exercise, list of some simple exercises for beginners and ideas on how to include exercises as a part of vacation never skip to practice workouts. Never force yourself, just do what you can. In addition to regular practice of physical exercises it is essential to have control over the food habits to maintain a healthy body with ideal weight.

There are two main categories of bariatric surgeries. They differ in the procedure of the surgery and the extent of associated risks. Here are the two types of bariatric surgeries.

Restriction Weight Loss Surgery

As indicated by the term these surgeries restrict the amount of food intake as well as the absorption. There are three different varieties of these surgeries.

Gastric Banding: This is also termed as lap band surgery, where a band is placed on the upper section of the stomach. This reduces the extent of stomach pouch and narrows the path to stomach. Narrow path slows the passage of food into the stomach, and due to the reduced stomach volume one cannot consume more amount of food. Even if your food cravings force you to have more food you will vomit it due to lack of space to fit in the stomach. This procedure can be said as a zero risk procedure as it does not involve any altering of intestine lengths. However, the patient has to maintain healthy eating habits and practice of regular workouts to have good results.

Vertical Banded Gastroplasty: Another type of restrictive surgery which involves both banding and stapling of the stomach. Risks associated with restrictive weight loss surgeries include vomiting, staple line disruption and risk of wearing away of the band.

Another category of bariatric surgeries are Gastric By-pass weight loss surgeries

Roux-en-y Gastric Bypass: As in case of restrictive surgeries, a small stomach pouch is created. To reduce the extent of surface area of absorption food is bypassed directly in to the small intestine eliminating duodenum and jejunum. Though sounding very good, reversing the surgical procedure after attaining ideal weight is associated with severe risks. If you are ready to live with this restriction for the rest of your life, go with this, else consider other safe procedures.

Extensive Gastric Bypass: This involves the removal of a great portion of the stomach area posing health risks due to nutritional deficiency.

Duodenal Switch: In this procedure duodenum is not bypassed totally. Around 2 inches of duodenum is retained. This is associated with severe risks of nutritionally deficiencies but one can lose two third of their weight within a period of two years.

To build body it is essential to lose fat and provide room for the muscles to build. Another important requisite to build muscles is by having a well balanced diet rich in all nutrients especially carbohydrates, proteins and fats. Building muscles increases the extent of lean muscle tissue that burn more number of calories making it easy for you to maintain weight.

The first step towards body building is body tuning which can be done through regular practice of exercises. Before going for rigorous exercises start with some simple exercises like jogging, and once the body is on move, start doing little cardio exercises like jumping rope and low jump twists for about ten minutes. This serves as a good exercise for your shoulders, chest and back. It even strengthens the abdominal region. As can be seen these two are whole body workouts involving the entire body.  These will help you to lose fat very easily. But do not go for these if you are highly obese as your knees cannot take up your weight while doing the jumping rope and you may only hurt yourself. Instead, you can go for simple cardio exercise like brisk walking. Cardio exercises are good at burning calories if you practice workouts until the target heart rate is reached.

Once you are done with your cardio exercises cool down yourself to bring down your heart rate. Do not do this all of a sudden do it gradually by reducing your movements. These cardio exercises are enough for your weight loss regime. And now let’s see how to build your muscles. These exercises add up to your weight loss workouts.

To build abdominal muscles you can practice abdominal crunches. Abdominal crunches serve as a whole body workouts enabling fat burning.

Men generally love to have strong biceps, generally considered as a sign for manliness. Regular practice of push-ups serves as a good workout for chest, biceps and shoulders. Practice of bicep curls with weights helps to build biceps.

Women with hip or back problems love to practice workouts involving these parts. All four single leg extension exercises where you rest on your two hands and one leg while stretching the other leg is a good exercise for your hips and back. A regular practice of squats is a good workout for your lower body.

Once your body gets used to these exercises you can try practicing exercises that involve holding weights. You can find various machines in gym that best suit for beginners. If you cannot gain control while holding weights then you can go for machines which are equivalent to the weights in body building.

Do not practice these exercises just to lose fat from that particular body part. It will not work. There are no exercises to lose fat from specific body parts.

In view of busy daily routine we see a very few people allot time for exercises. Most of them are picking weight loss diets or pills to shed those extra pounds. Of course, these are considered as easy ways to lose weight. Here is a three effective weight loss diets.

The Cabbage Soup diet

Most of them do not like to have cabbage because of its smell and taste. But it has the magic to reduce weight. The greater the amount of cabbage you consume the greater are the number of calories you lose. One can lose about ten to fifteen pounds in one week. It is a seven day diet that includes a variety of low calorie foods along with the cabbage soup. On first day, have a good amount of fruits except banana. Next day, have fresh vegetables except for peas, sweet corn and dry beans.  On day three, you can have both fruits and vegetables. If you are craving to have sweets, day four satisfies your food craving by allowing you to have around seven bananas. On day five, you can relish yourself with beef. On sixth day, have beef and vegetables. On the last day, have everything from the above list. Just make sure to avoid alcohol and beverages including the diet coke or sodas.

Chicken soup diet

It is the best diet to lose weight for chicken lovers. Wondering how to lose weight by consuming chicken a calorie rich diet? It is just simple, have one breakfast and be on as much of chicken soup you can on the rest of the day. You can have a cup of ricotta cheese along with figs or zero fat yogurts along with a bowl of fruits or zero fat cereals along with half cup skimmed milk as breakfast.

Zone diet

This is based on the concept of having a balanced diet rich in lean protein, unsaturated fats, and low calorie carbohydrates. Consuming a balanced diet regulates the extent of insulin production that keeps up the pace of metabolism. Body with good basal metabolic rate which determines the extent of calories burnt to meet the metabolic activities of the body will be high. Hence, more number of calories are burnt enabling you to have your weight under control. The ratio of carbohydrates, proteins and fats in a day meal should be 40:30:30. You should have 5 meals of which two are snacks. Make sure that you have small meals and within the limit of the given ratio. Per meal you can have two fists full of low calorie carbohydrate and only one fist of it for high calorie foods. Restrict the amount of fats you consume if you have protein foods rich in fats. Foods with unsaturated fats include nuts and olive oil.

Calculation of Body Mass Index

BMI serves as an index for your obesity. A weight loss measure that best suits your body is decided based on BMI.

Here’s the formula to calculate BMI

BMI= [weight / (height x height)] x703 with weight and height in pounds and inches.

A BMI in the range of 25-30 is considered as overweight.

The BMI of 30-35 is considered as moderately overweight and attention has to be paid to avoid major health risks.

BMI of 35-40 means that you are at high risk and immediate care has to be taken about your body weight. Strict measures have to be implemented to lose weight.

Calculation of Target Heart Rate

Target heart rate determines the extent of calories burnt while doing exercises. Make sure that your heart rate reaches the target heart rate while exercising to lose weight effectively. Target heart rate is generally 60-70 percent higher than normal heart rate. It is suggested to carry out the workouts early in the morning with empty stomach to force reserve calories to burn.

Calculating target heart rate involves multitude of steps. These steps are made simple and presented here for you.

First, calculate your heart rate early in the morning when you get up. Do this for three successive days and the average of this will be your resting heart rate.

Next, calculate your maximum heart rate by subtracting your age from 220. Then calculate your heart rate reserve by subtracting resting heart rate from maximum heart rate.

Now calculate the upper limit and lower limit of your target heart rate (THR) using the below formulas.
Lower limit of THR= (heart rate reserve*0.6) + resting heart rate.
Upper limit of THR= (heart rate reserve*0.8) + resting heart rate.
Now your target heart rate is the average of upper limit and lower limits.

Note of caution is to stop your workouts if you are exhausted. Do not try to attain the target heart rate.

Calculation of calorie requirement

Before you plan for a weight loss regime it is essential to know the calorie requirement of your body.  Various factors like age, sex, height, and weight and activity level are to be considered while calculating the calorie requirement. Individuals with low activity level burn less number of calories compared to others with higher activity level and same age, sex, height and weight.

One easy and simple way to calculate calorie requirement that takes into account all the above factors is by multiplying the BMR with an activity factor that depends on the daily activity.