In this day and age people don’t always have the time the would like to have. When we work eight hours a day, have families to take care of and responsibilities that needs our undivided attention, it’s not always that very easy to find time to exercise.

It is with this in mind that it may be a wise choice to choose workouts that are as efficient as possible.

Ball sports

When playing ball sports we practically use most muscles i our body. This makes ball sports a more diverse way to exercise than running or walking. By playing sports we also tend to get caught up in the competition and thereby forget time and exhaustion for a moment.

This is how many calories ball sports burn in average:

• Squash: 600 kcal/hour
• Soccer: 560 kcal/hour
• Basketball and tennis: 400 kcal/hour

Walking, running and cycling

If you want to lose weight, run. If you want to lose fat, walk fast. By running we get more exercise and gain more endurance, but may lose muscle mass (and thereby weight) in the process. If you want to lose a lot of weight without losing muscle, then concider interval running.

This is how many calories walking, running and cycling burn in average:

• Cycling: 400 kcal/hour
• Power-walking: 500 kcal/hour
• Running (10 km/hour): 750 kcal/hour

The gym

You can find a vast amount of different ways to work out at a gym. The different ways doesn’t differ that very much when it comes to burning fat, so the important thing is to find something you really enjoy, to ensure that you stick with it.

This is how much aerobics, body pump, spinning and step up burns in average:

• Aerobics: 300 kcal/hour
• Body Pump: 400/hour
• Spinning: 350 kcal/hour
• Step up: 425 kcal/hour

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One should eat to live, not live to eat.  – Cicero

Being healthy and fit has a huge impact on your immune system, your energy levels, your mood and your confidence. By getting in shape you can change not only your looks, but your wellbeing as a whole.

1. Skip that juice. Juice is more or less fruit without all the fibres. What’s left is mainly sugar and water. Many kinds of juice even contain added sugar. Eat real fruits instead.
2. Change your diet slowly. What foods or drinks could you add to your diet? What foods or drinks could you cut out? Start slow and don’t rush it. Changing your whole diet at once is hard, making you more likely to go back to bad habits. Replacing one food per week or even month is easy.
3. Eat more often, but less. Eating five or six small meals instead of three big ones makes you feel fuller and keep your energy levels on top. People who eat more often also automatically consume less calories.
4. Avoid red, orange and yellow. These colours encourages eating. (Think of a certain hamburger chain. Sneaky, eh?) Therefore, avoid decorating you dining area with these colours. Instead, use as much blue as possible.
5. Drink ordinary coffee. Coffee drinks often contain lots of milk, cream or sugar. Cut that out and you’ll cut down on calories.
6. Eat slowly. It takes about 20 minutes for your body to feel full. Eat more slowly and you’ll automatically eat less.
7. Take the stairs. Instead of using the elevator, use the stairs. If you walk up and down stairs for 10 minutes a day, you may shed up to 10 pounds a year.
8. Drink tea. Drinking warm drinks makes you less hungry, resulting in that you’ll automatically consume less food.
9. Drink water. Drinking enough water may reduce feelings of hunger and make your body metabolize fat more efficiently.
10. Use smaller plates. Using smaller plates makes you get the impression of eating more than you actually do. It may also make you eat slower.

Got other tips for easy weight loss? Share your wisdom below.

Photo: alancleaver_2000

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1. How to Never Get Hungry While Being On a Diet