Month: February 2024

A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.

It can also cause weight gain and increase disease risk in both adults and children.

In contrast, good sleep can help you eat less, exercise better, and be healthier.

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep.

If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.

Key Takeaways:

• Increase exposure to bright light during the day to regulate your circadian rhythm and improve daytime energy and nighttime sleep quality.
• Reduce blue light exposure in the evening to promote melatonin production and prepare your body for sleep.
• Avoid consuming caffeine late in the day to prevent interference with your natural sleep-wake cycle.
• Limit irregular or long daytime naps to avoid disrupting nighttime sleep patterns.

1. Increase bright light exposure during the day

Your body has a natural time-keeping clock known as your circadian rhythm.

It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep.

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%.

While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

2. Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

Wear glasses that block blue light.

Download an app such as f.lux to block blue light on your laptop or computer.

Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.

Stop watching TV and turn off any bright lights 2 hours before heading to bed.

3. Don’t consume caffeine late in the day

Caffeine has numerous benefits and is consumed by 90% of the U.S. population.

A single dose can enhance focus, energy, and sports performance.

However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality.

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

4. Reduce irregular or long daytime naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality.

However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual.

5. Try to sleep and wake at consistent times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid long-term sleep quality.

One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep.

Other studieshave highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

6. Take a melatonin supplement

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed.

Melatonin supplements are an extremely popular sleep aid.

Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster.

In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.

In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality.

Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal.

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.

Start with a low dose to assess your tolerance and then increase it slowly as needed. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use.

7. Consider these other supplements

Several supplements can induce relaxation and help you sleep, including:

Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.

Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality.

Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.

Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.

L-theanine: An amino acid, L-theanine can improve relaxation and sleep. Take 100–200 mg before bed.

Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool.

Make sure to only try these supplements one at a time. While they’re not a magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

8. Don’t drink alcohol

Having a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.

It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm.

Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.

9. Optimize your bedroom environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

These factors include temperature, noise, external lights, and furniture arrangement.

Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues.

In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.

To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

10. Set your bedroom temperature

Body and bedroom temperature can also profoundly affect sleep quality.

As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.

One study found that bedroom temperature affected sleep quality more than external noise.

Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.

Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

11. Don’t eat late in the evening

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin.

That said, the quality and type of your late-night snack may play a role as well.

In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster.

Interestingly, one study discovered that a low carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re used to a low carb diet.

12. Relax and clear your mind in the evening

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.

In one study, a relaxing massage improved sleep quality in people who were ill.

Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.

Try out different methods and find what works best for you.

13. Take a relaxing bath or shower

A relaxing bath or shower is another popular way to sleep better.

Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster.

In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep.

Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.

14. Rule out a sleep disorder

An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping.

This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.

Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers.

If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.

15. Get a comfortable bed, mattress, and pillow

Some people wonder why they always sleep better in a hotel.

Apart from the relaxing environment, bed quality can also affect sleep.

One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60%.

Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain.

The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference.

It’s recommended that you upgrade your bedding at least every 5–8 years.

If you haven’t replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix.

16. Exercise regularly — but not before bed

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55% total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%.

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studiesshow no negative effects, so it clearly depends on the individual.

17. Don’t drink any liquids before bed

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.

Try to not drink any fluids 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

The bottom line

Improving sleep quality and duration is essential for overall health and well-being. By implementing these evidence-based strategies, you can optimize your sleep naturally and wake up feeling refreshed and rejuvenated each day.

Losing weight is easier said than done, and there isn’t a magic pill to take off pounds. Instead, you have to burn more calories than you take in. This involves a healthy diet, as well as a combination of cardio and strength training.

Key Takeaways:

• Cardio, short for cardiovascular exercise, involves activities that increase heart rate and use large muscle groups.
• Combining cardio with strength training can enhance weight loss by creating a calorie deficit.
• Factors such as age, body composition, and workout intensity affect calorie burn during cardio.
• Opt for cardio exercises that engage large muscle groups for maximum calorie burn in less time.
• To create a successful workout routine, include a mix of cardio, strength training, flexibility exercises, and rest days.

What is cardio?

When you hear the word cardio, do you think of sweat dripping off your forehead while running on the treadmill or taking a brisk walk on your lunch break? It’s both. Cardiovascular exercise, also known as aerobic exercise, means that you’re doing an activity “with oxygen.”

This type of exercise:

• uses large muscle groups, such as your legs or upper body
• requires respiration or controlled breathing
• increases your heart rate and keeps it in an aerobic zone for a set amount of time

Common forms of cardio include walking, jogging, swimming, cycling, and fitness classes. Cardio machines may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill.

While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight.

Cardio for weight loss

To lose weight, you need to create a calorie deficit. The number of calories you consume needs to be less than the amount of calories you burn. How much weight you lose depends on the amount of exercise you’re willing to perform over the course of a week.

If you’re not sure how to create a deficit or you need help meeting your goals, consider using a calorie counting app. These trackers allow you to input your daily food intake and physical activity throughout the day, which enables you to check your current calories in/calories out equation.

You should perform strength-training activities that involve all major muscle groups at least two days each week.

Factors that affect how quickly you burn calories

Before you embark on a weight loss journey using cardio exercise, it’s important to understand that there are certain factors that affect how quickly you burn calories, and consequently, how fast you lose weight.

• Age. The older you are, the fewer calories you can expect to burn.
• Body composition. If you have a greater amount of muscle mass, you’ll burn more calories during exercise than someone who has a higher percentage of fat.
• Intensity of workout. The more vigorous the workout, the more calories you’ll burn in one session.
• Gender. Men burn calories faster than women.
• Overall daily activity. The more sedentary you are during the day, the fewer overall calories you’ll burn.
• Weight. The greater your weight, the more calories you’ll burn.

Which cardio exercises burn the most calories?

To maximize your time spent exercising, consider choosing physical activities that burn the most amount of calories in the least amount of time. This typically involves using the large muscles of your lower body at a moderate or vigorous intensity.

Here are some different methods of cardio and the number of calories you can burn in 30 minutes:

• hiking: 185 calories
• dancing: 165 calories
• walking (3.5 mph): 140 calories
• running (5 mph): 295 calories
• bicycling (>10 mph): 295 calories
• swimming: 255 calories

Creating an initial workout routine

To lose one pound, you need to burn 3,500 calories more than what your body needs. If your goal is to lose one to two pounds a week, you need a deficit of 1,000 calories per day.

Let’s say your daily caloric requirement is 2,200 calories. You’ll need to reduce the number of calories you consume per day by 500 and burn 500 calories through exercise.

With that in mind, you’ll want to create a workout plan that includes cardiovascular exercise most days of the week and strength training at least two days a week.

• Cardiovascular exercise. Perform cardio exercise three to five days a week for 30 to 60 minutes each session.
• Strength training. Perform two to three days a week of strength training exercises that involve all major muscle groups.
• Flexibility and stretching. Include daily stretching and flexibility exercises.
• Rest. Include at least one to two days of rest each week. You can participate in active recovery exercises such as yoga or light stretching on your rest days.

How to stagger your workouts

Performing the same workout every day leads to a plateau, a point at which the exercise loses effectiveness. Alternatively, hitting it too hard can lead to burnout. That’s why it’s important to stagger your workouts. To do this, make sure to include both moderate-intensity and high-intensity cardiovascular exercise in your overall fitness routine.

For example, perform 30 to 45 minutes of moderate-intensity cardio exercise, such as walking or swimming, three days a week. Up the intensity for the other two days — five days total — and perform vigorous workouts such as running or cycling.

Why you need a variety of ways to lose weight

Your body uses different muscle groups for each type of workout. It makes sense to include a variety of exercises in your overall fitness routine. Combining cardiovascular exercise and weight training makes the most sense for maximum weight loss.

To do this, consider performing cardio exercise most days of the week and strength training exercise at least two days each week. For your cardio, include at least two to three different methods of aerobic exercise. For example, run one day, swim another day, cycle the next day, and choose two different fitness classes to do for the other two days.

For extra benefits, consider taking a fitness class that also includes strength training, which will increase the number of calories you burn during the activity and after your workout.

The bottom line

Cardiovascular exercise is an essential component of any weight loss plan, but its effectiveness depends on factors like workout intensity and variety. By understanding these factors and incorporating a well-rounded fitness routine, you can achieve your weight loss goals more effectively.

Being a better lover often has less to do with your bedroom skills. What often matters more is how you communicate and listen to your partner. It also helps to be confident and comfortable with sex.

Key Takeaways:

• Listen to your partner’s verbal and non-verbal cues to understand their desires and preferences.

• Communicate openly about likes, dislikes, and fantasies to enhance mutual pleasure.

• Build confidence by practicing self-love, curating positive digital spaces, and seeking therapy if needed.

• Show enthusiasm during sex by complimenting, affirming, and expressing appreciation for your partner.

Listen to your partner’s verbal and non-verbal cues

“If you’re completely ignoring your partner’s attempts to communicate with you, and steamrolling them into doing whatever you want, you’re a bad lover,” she says. To be honest, at this point, you’re not having sex with your partner — you’re violating them.

Your move: Tune into what your partner is saying with their words, mouths, hands, and body.

“Are they shifting their hips away from you, or toward you?”

These body cues can give you insight into what they like and don’t like.

Communicate

“Your partner isn’t a mind-reader,” Stubbs says. “For them to know what you do and don’t like, you have to tell them.”

For the record, she says, communicating can be as simple as saying:

“That feels good! How does it feel for you?”

“Yes! That!”

“A little more pressure, please!”

“Is your tongue getting tired?”

“Can you do that thing you were doing earlier instead?”

Give gifts, not challenges

Forget the earrings, necklaces, and ties. A romantic gift for a person with MS should be something that doesn’t require great dexterity.

Broadly speaking, it usually comes down to three main things

Confidence

Confidence is a work in progress for everybody — but it’s work worth doing especially, if you want to be a better lover,

Confidence is key to asking for what you want in bed, graciously receiving feedback from your partner, and more.

To build up confidence :

1. repeating a self-love mantra to yourself every morning
2. curating your digital spaces and unfollowing people who make you question your worth
3. writing a list of things you like about yourself every week
4. leaving a partner who puts you down
5. trying therapy

Communication

Sensing a common theme?

Communication should be happening before, during, and after bad.

Enthusiasm

Enthusiasm is a strong excitement of feeling.

In other words, it’s the antithesis of apathy.

And who the heck wants to get it on with someone who’s acting about having sex with them? Specific kinks aside, very few pleasure seekers do.

Some ways to express enthusiasm during sex:

• Tell them you like how they look, smell, taste, or feel.
• Compliment them.
• Verbally and nonverbally affirm what feels good.

Live in the now

Shy away from making long-range plans, but if you do, stay flexible. MS is unpredictable and can change within minutes.

If you’ve been seeing each other for a few months, try this

There are ways to be a better lover to your new partner.

Begin talking about sex more

Specifically: When you’re fully clothed.

“Talking about sex outside the bedroom automatically makes it a lower stakes conversation,” Carly says. “Because of that, it can become easier for people to talk about their fantasies, desires, likes, dislikes, and more.”

You might do this by:

asking your partner if they find a sex scene on the screen hot

inviting your partner to help you pick out underwear

watching a sexy music video together

telling your partner when you feel randomly aroused

sharing your sex dreams with your partner

Make a yes/no/maybe list together

Whether you and your partner see yourselves as being sexually adventurous, or not, Stubbs recommends spending an evening filling out a yes/no/maybe list

“Doing so will give you both an opportunity to talk about your desires openly,” she says, “which is something good lovers give their partner’s space to do.”

If you’re long term, try this

Want to be here for a long time and a good time (in bed)? Try these:

Start a book club with your partner

“Reading a book about sex with your partner can help give you language for things in your sex life you want to talk about, but didn’t previously have the language for,” Stubbs says. “It’s also fun and can give you some new ideas.”

Some books you might read together:

1. “She Comes First: The Thinking Man’s Guide to Pleasuring a Woman” by Ian Kerner
2. “Come As You Are: The Surprising New Science That Will Transform Your Sex Life” by Emily Nagoski
3. “A Quick & Easy Guide to Sex & Disability” by A. Andrews
4. “Girl Sex 101: A Queer Pleasure Guide For Women and Their Lovers” by Allison Moon and illustrated by KD Diamond
5. “The Game of Desire: 5 Surprising Secrets to Dating with Dominance — and Getting What You Want” by Shan Boodram

The bottom line

That one caveat withstanding, being bad in bed may not be possible.

But it doesn’t mean that improving your communication skills, learning to express your enthusiasm, working on your self-confidence and ego, and adding new “sextivities” to your repertoire can’t make you a better lover — they all can.

If you’ve decided to lose weight, you may have asked yourself a tricky question: Should you do cardio or weights?

Cardio and resistance training (including weightlifting) are popular workouts, but knowing which may help you accomplish your goals more efficiently can be hard.

Key Takeaways:

• Cardio burns more calories per session compared to weight training, making it effective for weight loss.
• Weight training changes body composition by building lean muscle, which boosts metabolism and burns calories even at rest.
• High Intensity Interval Training (HIIT) offers similar benefits to cardio and weight training in less time, burning calories efficiently.
• Combining different types of exercise in your routine can maximize weight loss, fat burning, and muscle building.

Cardio burns more calories per session

You’ll generally burn more calories per cardio session than weight training for about the same effort.

However, to lose weight, you also need to burn more calories than you consume.

According to the Centers for Disease Control and Prevention (CDC), if you weigh 154 pounds (lb), you will burn about 145 calories per 30 minutes of bicycling at a moderate pace.

If you were to bicycle at a more intense pace of 10 miles per hour or more, you could burn around 295 calories in 30 minutes. In other words, the intensity of your workout affects how many calories you burn in total during one cardio session.

On the other hand, if you lifted weights for the same 30 minutes, you might burn around 110 calories.

Also, the more you weigh, the more calories you will burn. When you begin losing weight, you may notice that you burn fewer calories per session doing the same effort.

Weight training changes body composition and sustains caloric burn

Although a single weight-training session doesn’t typically burn as many calories as a cardio session, you could still burn more calories overall if you go with the first one.

Resistance and weight training are more effective than cardio at building lean muscle, and muscle mass burns more calories at rest than other tissues, including fat.

Building muscle may help increase resting metabolism in some people — that is, how many calories the body burns at rest.

A 2020 systematic review found that resistance exercise is effective at increasing resting metabolic rate compared to aerobic exercise alone or aerobic and resistance exercise combined.

The calorie-burning benefits of resistance training aren’t limited to when you are exercising. You may keep burning calories hours afterward as your body recovers from your session and repairs muscle tissue.

How much energy (calories) you expend during your recovery after a weight-training session depends on the intensity of your session.

You can lose weight and burn fat by lifting weights only. The more muscle you build, the more fat your body will burn. It may take you longer, though, compared to incorporating cardio exercises.

HIIT provides similar benefits to cardio and weights in less time

High intensity interval training (HIIT) involves short bursts of intense exercise alternated with low intensity recovery periods.

You may burn about 485 calories in 45 minutes of HIIT, including a 5-minute warm-up and a 5-minute cool-down.

The overall caloric burn may vary depending on your weight and exercise intensity. You may need to do a 1-hour vigorous cardio session or more than 1 hour of vigorous weightlifting to burn as many calories.

Typically, a HIIT workout may take about 10–30 minutes.

You can use HIIT with various exercises, including walking, running, biking, jumping rope, or other body weight exercises. You can also incorporate weights, like dumbbells, into your HIIT workout.

All you have to do is increase and decrease the intensity of your movement every few seconds. For example, you could alternate sprinting for 20 seconds and walking for 20 seconds, or you could do squats for 30 seconds and then rest for 20.

One in men compared the calories burned during 30 minutes of HIIT, weight training, running, and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.

Research from 2017 following more than 400 adults with overweight and obesity also found that HIIT and traditional cardio sessions reduced body fat and waist circumference to similar extents.

Using more than one type of exercise may be more effective

Many exercises help you burn calories and lose weight, but it also depends on your overall plan. Practicing different types of exercise modalities may help you lose weight, burn fat, and build lean muscle.

How much should you exercise per week?

Adults need at least 150 minutes of moderate physical activity per week and 2 days of strength resistance to maintain weight and promote overall health benefits. You could also do 75 minutes of vigorous physical activity and 2 days of strength training.

Physical activity is anything that gets your body moving and your heart pumping. For example, gardening, chores, dancing, walking, swimming, or any exercise session.

Which types of exercise should you do to lose weight?

All types of exercise and physical activity can help you manage your weight. Alternating exercise methods and physical activity in general will help you achieve your goals.

Your body burns calories just by being alive. Thinking, breathing, and even sleeping require energy. You need to eat enough calories to sustain these body functions. This is called the basal metabolic rate.

In addition to the essential bodily functions, your body also burns calories by moving. This includes brushing your teeth, standing up and getting a glass of water, and physical activity. The more you move, and the more intense the movement is, the more calories you burn.

Weight training can lead to an increase in muscle mass and a decrease in fat mass. If your muscle and fat change by the same amount, the numbers on the scale may stay the same, but your body may look and feel different. You may notice a narrower waist, for example. Strength exercises also help your bones stay healthy.

Cardio training helps improve your heart health, manage blood pressure, and boost your mood. It also helps you burn fat.

Incorporating weights and cardio — including HIIT — may help you lose weight, burn fat, improve your health, and feel better.

For example, to lose belly fat, you may want to practice HIIT. To tone the abdomen muscles, you may want to weight train.

Both diet and exercise are critical for long-term results

Exercise and a balanced diet are essential for good health. Also, all physical activity is more effective at helping you lose weight when accompanied by a dietary plan that involves a caloric deficit and the foods that provide the most nutrients. Consistency is key.

A moderate reduction in calorie intake and a physical activity plan are needed for long-term weight loss and maintenance.

Your body weight depends on the balance between how many calories you eat and how many calories you burn.

If you eat as many calories as you burn in a given week, it’s likely you’ll maintain your current weight. If you burn more calories than you eat, you may lose weight, while eating more calories than you burn may lead to weight gain.

Other factors may influence your weight, though. For example, aging and thyroid health.

What you choose to eat also affects your outcome. Some foods may help you burn fat and other foods may support your overall health and weight loss journey.

To lose weight, you want to move more in general if possible. Burning more calories from movement is encouraged rather than cutting calories and eating less. This can help you maintain your results long term and keep your body working as best as possible.

The bottom line

Incorporating cardio, weight training, and HIIT into your exercise routine can help you burn calories, build muscle, and achieve your weight loss goals more effectively. Combine with a balanced diet for sustainable results.