Exercising once a week can also help you lose weight; Here's how to achieve it

Weekend warriors rejoice! People who exercise just once or twice a week can still lose weight, according to a study that was published in the journal Obesity. The relationship between patterns of physical activity and objectively measured adipose tissue mass is the subject of the study's initial investigation, according to its authors.

The World Health Organization advises adults to engage in at least 150 minutes per week of moderate physical activity, as the authors note. This can alternatively be interpreted as 75 minutes of intense exercise or a comparable range of high and low intensities.

Due to their hectic schedules, many people find it difficult to find adequate time to follow the guideline. According to the researchers, persons who exercise one or two days a week—referred to as "weekend warriors"—can also lose weight in a manner akin to those who exercise more frequently. These longer weekend workouts are beneficial for professionals who spend a lot of time sitting down throughout the workday, such as office personnel and bus drivers. Here are ways to lose weight despite working out only once a week:

If you want to lose weight, you can maintain a calorie deficit. This involves consuming fewer calories than the body expends. This deficit forces the body to utilize stored fat for energy, leading to weight loss over time. Generally, a deficit of 500 to 1000 calories per day can result in a safe and sustainable weight loss of about 1 to 2 pounds per week

When exercising, focus primarily on strength training. You will burn more calories when you engage in any exercise that increases lean muscle mass. Compared to fat, muscle requires more energy to maintain.

Workplace exercise can be divided up into little bursts during breaks. Alternatively, stand at your desk and go for a short walk around the workplace. Put a timer on for standing up for 15 minutes every 30 minutes. Practice stretching exercises and chair workouts in the middle of your work shift.

High intensity interval training is perfect to lose weight when you’re running short on time. This particular workout form includes dancing, running, burpees, running, climbing, hiking, and cycling. Following these strenuous workouts even for a short duration will result in greater fat reduction.

A smart place to start is by cutting out processed meals and sugar. Make sure the main component of your weight loss regimen is your diet. Exercise more frequently allows you to build up a small buffer—if you will—for instances when your diet isn't perfect. Make sure your diet is in check if you're not going to work out more frequently.

People can still achieve benefits by fitting in lower intensity workouts over the week. When moderate exercise is done for longer periods of time, such as brisk walking and mild cycling, improvements can still be seen in your weight and fat deposits. Activities like parking the car further away from the door, taking a 15 to 30-minute break, and opting to use the stairs rather than the elevator during the workday add up and can assist us in meeting the suggested 150 minutes of activity each day.

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