Lose weight with sport – the most important tips for beginners

You want to lose weight with sport and are wondering what you have to consider. In this article, you will learn the most important do's and don'ts.

Losing weight with sport works according to a simple principle. You need to burn more calories than you take in from food each day. Then you have a calorie deficit. When you get into this calorie deficit, your body has to draw on its own energy reserves. This includes the fat that you want to get rid of. That means you pick up.

But the protein from which the muscles are built is also one of the energy reserves that are used. Of course, you want to  keep your muscles or maybe build them up a bit. If you don't get enough energy from what you eat, your body takes the protein from your muscles. That means it breaks down muscles. It is therefore important that you eat enough protein despite your calorie deficit, go into a moderate calorie deficit of 300 to a maximum of 500 calories and train properly.

Which sport is suitable for losing weight?

It doesn't matter if you run, swim, bike, or do weight training. More exercise increases your calorie consumption. If you don't suddenly eat more than before, you'll lose weight. Makes sense right?

Exercising also puts strain on your muscles. This sends your body the signal that your muscles are needed and that it must not break them down. According to the principle: Use it or lose it!

Lose weight with sport: Weight training - ideal in the gym

Targeted muscle building will help you burn fat. Strong muscles burn more calories than weak and untrained muscles. And that even if you don't exercise.

Strength training even has a great side effect. Muscles give your body more shape. You can train specific muscles in your body to look the way you want them to look. The simplest example is the bottom, which gets a nicer shape with the right training.

Lose weight with sport: HIIT workouts - perfect for at home

For training at home, bodyweight HIIT workouts like Tabata and circuit training are ideal for weight loss. They usually only last between 15 and 30 minutes and allow you to grow beyond your limits in a very short time.

How does it work? Due to the rapid alternation of stress and recovery phases, your body's circulation is challenged far more than with moderate strength or endurance training. Your pulse shoots up in no time and takes much longer to normalize after the workout.

How often you should exercise so that weight loss with exercise works

It all depends on what sport you do, how long the activity lasts and how intense the training is. It is best to train in a targeted manner with a plan so that losing weight with sport works.

Lose weight quickly with exercise and nutrition – do's and don'ts

We explained above that you need a calorie deficit to lose weight successfully. You can achieve this through exercise, but also through a calorie-reduced diet. Losing weight with exercise is particularly effective if you eat healthy foods and avoid unhealthy ones.

DOS	Don'ts
These fats are good for you:	You should avoid this fat:
monounsaturated fatty acids from avocado, peanuts, and peanut butter, canola oil, olives & olive oil	saturated fat from cheese, baked goods, pork and sausage, butter & margarine, and dairy products
Polyunsaturated fatty acids such as omega-3 and omega-6 from chia seeds, walnuts, sea fish and linseed oil	Trans fats can promote diseases such as cancer. These include chips, fried fries, and burgers
Saturated fatty acids only in small amounts. Coconut oil is particularly heat resistant and oxidizes to trans fats less quickly than other fats
You should eat these carbohydrates:	You should avoid these carbohydrates:
Long-chain carbohydrates from rice, potatoes, and sweet potatoes, as well as from whole grains, oatmeal, legumes, and nuts	You should avoid short-chain carbohydrates from sweets, juices and soft drinks because they only provide you with energy for a short time. The blood sugar level rises and the hormone insulin is released. After a short time, the sugar level drops again and it can lead to a drop in performance and cravings.
Short-chain carbohydrates from fruit are the exception due to the vitamins they contain	Refined sugar and white flour products are to be avoided
Protein from high-quality protein sources:	Low-quality protein sources:
Animal protein sources such as fish and poultry, cottage cheese, low-fat quark, and eggs	This primarily includes everything that was fried (fast food products)
Vegetable sources such as quinoa and amaranth, legumes such as beans, peas, lentils, seeds, nuts, grains, and sprouts
Vegetables can help you lose weight because they tend to be low in calories. In addition.

The importance of protein

If you eat a balanced diet, you usually get enough protein with your normal diet to cover your daily needs. If you start strength training, your daily protein requirement increases from around 0.8 to 1.2 grams to around 1.4 grams. If you want to lose fat and strengthen your muscles at the same time, you need enough protein in your diet in addition to a calorie deficit. Proteins contribute to maintaining and building muscle mass. With the help of our delicious whey protein , you can replace unhealthy, high-calorie snacks and increase your protein intake at the same time.

Gaining weight through exercise - When the weight goes in the wrong direction

It can happen that you also gain weight through sport, although you actually want to lose weight. The first reason is as follows: if you eat a very low-protein diet, for example, you may lose muscle instead of fat . The result is that your calorie requirement is also reduced due to the lost muscles and you no longer reach your calorie deficit.

If you then stop exercising in frustration , your calorie consumption decreases again and you gain weight again. 

The second reason you gain weight because of exercise is this: once you start strength training and provide your muscles with enough protein , they begin to adapt to the load .

You won't become a muscle man overnight, but you will build a little muscle, that's normal. However, muscles are heavier than fat . So don't panic. You're not crazy if you look in the mirror and think you've already lost fat , even though you're not seeing results on the scale.

Conclusion

• Consume fewer calories than you expend daily.
• Exercise increases your calorie consumption.
• Strength and endurance sports are particularly good for losing weight.
• Weight training offers the advantage of training specific parts of the body in a targeted manner.
• A diet rich in protein and fiber will help you lose weight with exercise.
• For beginners, weight training causes rapid muscle growth at the beginning.
• This can initially lead to temporary weight gain.
• The strengthened muscles then increase the calorie consumption even more.
• You are really serious? Then our Shape Guide is the right choice for you. Here you get a complete training and nutrition plan together with lots of delicious recipes to imitate.