How to lose weight fast: Don’t just count calories, burn them

Health benefits of cycling, walking and gardening: When movement doesn’t feel like a chore, you tend to do it more. Always pick something you enjoy to keep moving more (Image: Pexels)

While your diet can decide your weight gain, losing weight isn’t about eating less. It's about moving more. Experts believe that while your diet can help you drop the extra kilos, staying active can help to keep them off. Even small actions like walking the dog, climbing stairs, mopping the floor, help to burn calories and boost your health.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate exercise a week (think brisk walks) and two days of strength training (like lifting light weights or using resistance bands). If all this sounds like a lot, try to break it up. Just 30 minutes a day, five days a week should work fine. Plus, even short bursts of movement add up.

And the benefits go beyond weight. Regular activity helps you sleep better, improves your mood, strengthens bones, and lowers the risk of heart disease, diabetes, and even some cancers.

Also read | Weight loss tips for beginners: Walk daily, stay hydrated, eat whole foods to stay fit

10 simple ways to add more movement into your day:

• Walk, cycle, or garden: When movement doesn’t feel like a chore, you tend to do it more. Always pick something you enjoy to keep moving more.

• Divide and rule: Break activities into parts to. Two 15-minute walk or three 10-minute breaks count just as much as a single workout.

• Build strength: Add light weights or stretch bands twice a week. Muscles burn calories even when you’re resting.

• Let small acts add up: Even a little movement makes a lot of difference to your weight. Park farther, take stairs, dance while cleaning, it all matters.

• Change the pace: Switch between slow and fast walks, or try a short bike ride for extra burn.

• Track your steps: Aim for 7,000–8,000 a day to start, then work upwards.

• Make it fun: Join a yoga class, play with kids, or walk with a friend so it doesn’t feel like exercise.

• Move while sitting: Don’t sit for long hours. Stand during calls, stretch during TV, or walk at lunch. Keep your body from staying still too long.

• Match your mood: You can add activity to suit your mood. When in stress take a slow walk. If you need energy try quick aerobic moves.

• Be consistent: Being consistent is important, but what is more important is building a habit gradually. Start slow, keep it steady, and get better over time.