BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Fitness and Health

Fitness and health go hand in hand, and this section of our health library is devoted to exploring the relationship between these two very important aspects of life.

Exercise to Lose Weight. It Really Works!

Exercise to Lose Weight. It Really Works!

Everyone knows that in order to lose weight fast, you need to exercise. Some programs claim they have the magic formula that will allow you to drop numerous pounds while living a completely sedentary lifestyle, but in order to successfully drop the pounds, you need to exercise to lose weight—plain and simple, no way around it.

Different exercises to lose weight

Exercise is essential if you’re trying to lose weight or just trying to maintain a healthy lifestyle. The quickest and easiest way to lose weight is through exercise. There are many different types of workouts that you can do to lose weight fast.


Cardio, or aerobic exercise is defined by the Medical dictionary as a type of physical activity that increases the heart rate and promotes increased use of oxygen in order to improve the overall body condition. See, it says it all right there!

Aerobic exercises include: swimming, spinning, cycling, running, jogging and jumping rope. These types of workouts are important because you are not only burning calories and losing fat, but you are also improving the overall condition of your body. You should be doing aerobic workouts roughly 3-5 times a week for at least an hour. This kind of workout is the most effective exercise you can do to lose weight.

Resistance Training:

Lifting weights isn't just for men or body builders; it's for everyone because it is a key exercise to help you lose weight. Compared to fat, muscles take up less space in your body and they burn more calories too. If two people, who weight the same, spend the whole day doing nothing, the person with more muscle mass will burn twice as many calories than the person with less muscle mass. Having muscles isn’t about just looking good, they’re also extremely beneficial to your health. Resistance training includes: lifting weights, squats, crunches, kettle bells, and any toning or sculpting exercises.

If you are one of the many people who do not like to exercise, there are still plenty of things you can add to your daily routine to burn calories and keep the weight off.

Bike instead of drive:

Instead of driving to the grocery store, the library or to work—ride your bike! You will be saving tons of money on gas and you’ll be burning those calories off too! It can’t get easier than that.

Take the stairs:

Take the stairs instead of the elevator! It usually doesn’t take long and sometimes, if you feel like challenging yourself, it can be even faster. You'll be getting in aerobic exercise and resistance training in one five minute climb to your office. Each trip up and down the stairs burns about 100 calories, depending on variables such as: how many stairs, your age and your weight. Talk about convenient!

Take the extra steps and walk everywhere!

Instead of sending ‘Jane’, whose office is right down the hall, an email, get up and talk to her in person. Not only will you be improving your work relationship, but you will also be burning calories. Every single step matters and when you consciously make an effort to walk more, don’t worry because you'll see the difference.

In order to lose weight, exercise needs to be a part of your daily regime and there are a few things you can to burn off some extra calories.

In order to lose weight, you must burn calories and in order to burn calories, you must exercise. Exercising doesn't have to be a chore that you dread. It is completely in your power to make it fun. Try making a playlist of your favorite music to listen to at the gym or go with friends or your significant other. You both will see the benefits of exercising to lose weight.

It's also important to pair exercise with healthy eating

You can exercise all you want, but you won't see long term results without adding healthy eating into the mix. But sometimes it can be so hard to get to the grocery store, select recipes for nutrition as well as taste and cook the healthy meal on top of all of that.

If you’re looking for something fast and convenient without the hassle of going to the grocery store, bistroMD offers a diet delivery program that can help you successfully lose weight. We cook with the freshest ingredients and have over 200 recipes and a customizable menu so you should have no problem finding something to satisfy your taste buds.

Every bite you take follows this proven approach for healthy weight loss. Our program provides 1,100-1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates.

The best part is that it only takes a few weeks to start seeing results. You don’t have anything to lose, but the fat!

We have a men and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The seven day option comes with the My Night feature, your one night a week to kick back, relax with friends and eat whatever you want.

The two programs range from $130-$160 and EATS, our essential and tasty snacks are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.


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