For many people who want to lose weight, there is no question that sport is part of a change in diet. However, as exercise is often seen as too much of a torture, this is often the reason why people don't try to lose weight.

First of all, I would like to say that the influence of exercise on weight loss is clearly overestimated! I think that 80% of success in losing weight comes from diet, not exercise. Eating a healthy diet to lose weight is easier and takes less time. Believe me.more

So my tip is: if your aversion to exercise has prevented you from doing sport so far, then start your dietary change without exercise first. In the beginning, concentrate on planning your meals, shopping for the right things, cooking for yourself, etc. Once you have this under control and have already achieved your first weight loss successes, the desire to exercise will usually come naturally.

Of course, I am not recommending that you shouldn't exercise at all. On the contrary! There are many reasons to exercise (see point 2 of the tips below). Exercise has been proven to help reduce stress, brighten your mood, support your cardiovascular system and burn a few calories.

But how can I motivate myself to exercise more? And which sport is the best way to lose weight? Does it even have to be sport or can I simply move more in my everyday life?

Here are 10 tips to help you get (back) on track and support your weight loss success with sport.

1. make sure you are fit enough to exercise.

If you have been physically inactive for a long time or are very overweight, have a check-up with your doctor and get permission to exercise.

2 Find other reasons to exercise besides losing weight.

If the only motivation for exercise is the hoped-for weight loss, the good intention often fades as soon as you have sinned with food (according to the motto "now I've already eaten unhealthily, I might as well not exercise today"). But sport can give us much more than just increased calorie consumption.

Additional motivation could be: stress reduction, more energy, a feeling of control over my life, increased self-confidence, increased happiness, social contacts thanks to sport, health prevention, etc. It's best to ask yourself 3 times why you want to exercise and write down the answers! This is a great way to get to the bottom of your true motivation.

3. think about which sport you enjoy doing to lose weight.

Of course there are sports that burn more calories or allow you to build more muscle. But instead of thinking about which sport is "most beneficial" for you, ask yourself: what do I actually enjoy? Because if you don't enjoy it, you'll probably give it up pretty quickly!

Are you the type of person who prefers to exercise in a group? If you arrange to meet up with friends to exercise or join a group, this increases the commitment that you can then you show up at the agreed time. If you would like to join a group, then perhaps a course at a fitness center (Body Pump, Pilates, Zumba) would be something for you, but the local gymnastics club, the running or cycling club in the region, martial arts such as Kung Fu or Aquafit in the swimming pool are also suitable. Or how about belly dancing? Bootcamp? CrossFit? Do some research on the internet or contact the sports office in your city/region to find out what is on offer in your area.

Do you prefer to train alone? Sport is a wonderful opportunity to reflect on everyday situations or develop new ideas. Walking, jogging, cycling, swimming, climbing or fitness training are great things you can do on your own. You can also train well at home. Get yourself an exercise bike or stepper, or train with your own body weight or dumbbells.

4 Is it realistic?

Is it possible for you to do the chosen exercise sessions 2-3 times a week? Is the activity realistic in terms of effort? If, for example, you have to travel an hour each time, there is a good chance that you will skip training if time is tight. The activity must also be financially realistic and fit into your budget.

5. let sports help you lose weight.

The fun factor in sport increases many times over if you master the technique. Once you've found a sport you want to try, take a few lessons, whether it's badminton, strength training or even "simple" jogging: let someone show you the correct technique! You'll be amazed at how much you can learn even in a sport you thought you had mastered.

6. don't overdo it with the sport!

Create a sports program that you can do 2-3 times a week and stick to it for 3 weeks to develop a routine. You can always increase it later. Regularity is important for losing weight and improving your fitness. Write down the dates you want to exercise at the beginning of the week in your diary and stick to them. Think of exercise like brushing your teeth: don't think about it, just do it!

7 But challenge yourself anyway.

Sitting on the exercise bike for 60 minutes while reading a magazine will not bring the desired results. Vary your training to avoid habituation of the body. Push yourself to your limits (if your doctor allows it, see point 1).

8. do not take your discipline for granted.

Reward yourself (and above all your subconscious) when you have completed your exercise program regularly. But don't reward yourself with food! It's best to write down a few rewards, e.g. a smart sports outfit after 1 month of training, a massage after 2 months, a concert after 3 months .

9. Exercise regularly in everyday life too.

You should move at a brisk pace for 30 minutes a day. Climb stairs, walk part of the way to work, clean, go for an evening walk, etc. You can divide the 30 minutes into two 15-minute sessions or three 10-minute sessions. However, this does not count towards your 3-4 exercise sessions per week. You can also get a pedometer to help you. The goal is to take 10,000 steps a day.

10 If you do sport, you still have to watch your diet.

One hour of sport does not justify the large slice of Black Forest gateau or the second plate of spaghetti or the glass of beer. If I If I immediately replenish the calories I burn, I will not lose weight despite exercising. As already mentioned in the introduction, diet plays the main role when it comes to losing weight. With an unfavorable diet, you can negate the entire training effort. A diet based on fast carbohydrates, which keeps insulin levels constantly high, makes it impossible to burn fat.

What is your experience with sport? How have you managed to motivate yourself to exercise regularly? Or what do you still struggle with? Do you think your weight loss success will increase with exercise?