Are you tired of trying every weight loss fad out there, only to be left feeling disappointed and discouraged? Well, fear not, because the age-old debate of whether cardio is an effective way to lose weight is finally being put to rest. In this comprehensive guide, we will delve into the world of cardio and explore the science behind this popular weight loss strategy. So, grab a glass of water and get ready to burn some calories as we uncover the truth about cardio and weight loss.
The Importance of Cardio in Weight Loss
Understanding the Science Behind Cardio and Weight Loss
When it comes to weight loss, cardiovascular exercise, or cardio, is often considered an essential component of a successful weight loss program. Cardio involves activities that increase the heart rate and promote aerobic exercise, such as running, cycling, or swimming. The science behind cardio and weight loss is based on several key factors, including energy expenditure, muscle growth, and the impact on hormones.
Energy Expenditure
One of the primary reasons cardio is effective for weight loss is that it increases energy expenditure. When you engage in cardio, your body burns calories to fuel your muscles, which in turn leads to a calorie deficit. The more calories you burn, the more weight you can lose. Cardio also helps to increase your resting metabolic rate, which means that even when you’re not exercising, your body continues to burn more calories than it would otherwise.
Muscle Growth
Cardio is also effective for weight loss because it can help to build muscle mass. While this may seem counterintuitive, building muscle through cardio can actually help to increase your overall calorie expenditure. When you engage in cardio, your muscles grow and become more efficient at burning calories, which means that you’ll burn more calories even at rest. This is known as the afterburn effect, and it can help to accelerate weight loss.
Hormone Impact
Finally, cardio can also impact hormones that are involved in weight loss. For example, cardio has been shown to increase the production of human growth hormone, which is involved in the growth and repair of tissues in the body. This hormone can also help to promote fat loss, making cardio an effective tool for weight loss. Additionally, cardio has been shown to increase the production of feel-good endorphins, which can help to reduce stress and cravings, making it easier to stick to a weight loss program.
Overall, the science behind cardio and weight loss is complex and multifaceted. However, by understanding the key factors involved, it’s possible to create a weight loss program that incorporates cardio effectively and achieves the desired results.
Debunking Common Myths about Cardio and Weight Loss
Cardio is a popular form of exercise for weight loss, but there are many myths surrounding its effectiveness. In this section, we will debunk some of the most common myths about cardio and weight loss.
- Myth: More is better
- While it’s true that increasing the intensity and duration of your cardio workouts can lead to greater calorie burn, there’s a point of diminishing returns. Exceeding this point can actually lead to overtraining, which can hinder weight loss efforts. It’s important to find a balance between working out hard enough to burn calories, but not so hard that you risk injury or burnout.
- Myth: Cardio is the only way to lose weight
- While cardio is an effective way to burn calories and lose weight, it’s not the only way. Weight loss is ultimately about creating a calorie deficit, and there are many ways to do this, including through strength training, high-intensity interval training (HIIT), and even everyday activities like gardening or walking the dog. The key is to find a form of exercise that you enjoy and that fits into your lifestyle.
- Myth: Cardio is unnecessary for weight loss
- While it’s true that weight loss can occur through diet alone, incorporating cardio into your routine can help speed up the process. Cardio helps to burn calories and increase heart rate, which can help to boost metabolism and promote fat loss. Additionally, cardio is a great way to reduce stress and improve overall health and wellbeing.
- Myth: Long, slow cardio is the best way to lose weight
- While long, slow cardio has its benefits, it’s not necessarily the best way to lose weight. In fact, high-intensity interval training (HIIT) has been shown to be more effective for burning fat and promoting weight loss. HIIT involves short bursts of intense exercise followed by periods of rest, and it can be a great way to challenge your body and boost metabolism.
By debunking these common myths about cardio and weight loss, we can gain a better understanding of how cardio fits into a holistic weight loss plan. Whether you prefer long, slow cardio or high-intensity interval training, incorporating cardio into your routine can help you achieve your weight loss goals.
Types of Cardio Exercises for Weight Loss
Aerobic Exercises
Aerobic exercises are a type of cardio that involves low to high intensity physical activity that increases the heart rate and breathing rate. These exercises are beneficial for weight loss as they help burn calories and improve cardiovascular health.
High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a type of aerobic exercise that involves short bursts of intense exercise followed by brief periods of rest. HIIT is effective for weight loss as it helps increase metabolism and burns more calories compared to traditional cardio exercises. Some examples of HIIT exercises include sprint intervals, burpees, and jump squats.
Moderate-Intensity Cardio
Moderate-intensity cardio exercises are those that require moderate effort and increase the heart rate and breathing rate. Examples of moderate-intensity cardio exercises include jogging, cycling, and swimming. These exercises are effective for weight loss as they help burn calories and improve cardiovascular health.
Low-Intensity Cardio
Low-intensity cardio exercises are those that require minimal effort and increase the heart rate and breathing rate. Examples of low-intensity cardio exercises include walking, yoga, and stretching. These exercises are effective for weight loss as they help burn calories and improve cardiovascular health.
Anaerobic Exercises
Anaerobic exercises are high-intensity workouts that are designed to increase muscle strength and endurance. These exercises are a great way to burn calories and reduce body fat, making them an essential component of any weight loss program. Here are some of the most effective anaerobic exercises for weight loss:
Resistance Training
Resistance training is a type of anaerobic exercise that involves working against a force to build muscle strength and endurance. This can be achieved through weightlifting, bodyweight exercises, or resistance bands. Resistance training is an excellent way to burn calories and build muscle mass, which can help boost your metabolism and promote weight loss.
High-Intensity Circuit Training
High-intensity circuit training is a type of anaerobic exercise that involves performing a series of exercises in a circuit, with minimal rest between each exercise. This type of training is designed to push your body to its limits, increasing your heart rate and burning calories. High-intensity circuit training can be done with bodyweight exercises, resistance bands, or weights, and is an effective way to reduce body fat and improve overall fitness.
Overall, anaerobic exercises are a crucial component of any weight loss program, as they help to increase muscle strength and endurance, burn calories, and reduce body fat. By incorporating resistance training and high-intensity circuit training into your exercise routine, you can enhance your weight loss efforts and achieve your fitness goals.
Maximizing the Benefits of Cardio for Weight Loss
Incorporating Cardio into Your Weight Loss Plan
Cardio exercises are an essential component of any weight loss plan. They help burn calories, increase heart rate, and improve overall cardiovascular health. Incorporating cardio into your weight loss plan can help you achieve your fitness goals faster and more effectively. Here are some tips on how to incorporate cardio into your weight loss plan:
Setting Realistic Goals
Before incorporating cardio into your weight loss plan, it’s essential to set realistic goals. It’s important to understand that cardio exercises are just one aspect of weight loss, and they work best when combined with a healthy diet and regular exercise routine. Setting achievable goals will help you stay motivated and committed to your weight loss plan.
Choosing the Right Type of Cardio
There are many types of cardio exercises, and each has its own benefits. Some popular types of cardio include running, cycling, swimming, and jumping rope. Choose the type of cardio that you enjoy the most and that fits your fitness level. If you’re new to exercising, start with low-impact exercises like walking or cycling and gradually increase the intensity as you become more comfortable.
Incorporating Cardio into Your Schedule
Incorporating cardio into your schedule can be challenging, but it’s essential to make it a priority. Set aside at least 30 minutes a day for cardio exercises, and try to do it at the same time each day. If you find it difficult to fit cardio into your schedule, try incorporating it into your daily routine, such as taking the stairs instead of the elevator or going for a walk during your lunch break.
Mixing It Up
Doing the same type of cardio exercise every day can become monotonous, which can lead to a decrease in motivation. Mixing up your cardio routine can help keep you engaged and prevent boredom. Try alternating between different types of cardio exercises or incorporating high-intensity interval training (HIIT) into your routine. This will not only keep you engaged but also help you see better results.
Tracking Your Progress
Tracking your progress is an essential part of any weight loss plan. Keep a record of your cardio workouts, including the type of exercise, duration, and intensity. This will help you track your progress and see how far you’ve come. Celebrate your successes, no matter how small they may be, to stay motivated and committed to your weight loss plan.
Incorporating cardio into your weight loss plan can help you achieve your fitness goals faster and more effectively. By setting realistic goals, choosing the right type of cardio, incorporating it into your schedule, mixing it up, and tracking your progress, you can maximize the benefits of cardio for weight loss.
Tips for Staying Motivated and Consistent with Cardio
Staying motivated and consistent with cardio is crucial to achieving weight loss goals. Here are some tips to help you stay on track:
Set Realistic Goals
Setting realistic goals is essential to staying motivated. Start by setting small, achievable goals that are specific, measurable, attainable, relevant, and time-bound (SMART). For example, instead of setting a goal to lose 50 pounds in a month, aim to lose 5 pounds in two months. This approach will help you stay motivated and avoid feeling overwhelmed.
Find an Accountability Partner
Having an accountability partner can help you stay motivated and consistent with your cardio routine. Find someone who shares your fitness goals and schedule regular workout sessions together. This will keep you accountable and provide a sense of camaraderie and support.
Mix Up Your Workouts
Doing the same workouts every day can get monotonous, which can lead to a decrease in motivation. Mix up your workouts by trying new exercises or joining a group fitness class. This will help keep your workouts interesting and prevent boredom.
Reward Yourself
Celebrating small achievements along the way can help you stay motivated. Treat yourself to a healthy meal or a new workout outfit when you reach a milestone. This will help you stay focused and incentivize you to continue working towards your goals.
Focus on the Benefits
Remembering the benefits of cardio can help you stay motivated during tough workouts. Focus on the positive changes you’re making in your body and how it will improve your overall health and well-being. This will help you stay motivated and committed to your fitness routine.
Integrating Nutrition and Rest for Optimal Weight Loss Results
Proper nutrition and rest are crucial components for achieving optimal weight loss results when incorporating cardio into one’s fitness routine. While cardio can help burn calories and improve cardiovascular health, it is important to also consider the role of nutrition and rest in supporting overall weight loss efforts.
Nutrition
A well-balanced diet that includes a variety of nutrient-dense foods can support weight loss efforts by providing the body with the necessary fuel to function and repair itself. It is important to consume a balanced mix of macronutrients, including protein, carbohydrates, and healthy fats, as well as plenty of fiber-rich fruits and vegetables.
Additionally, staying hydrated by drinking plenty of water can also support weight loss efforts. Water helps regulate body temperature, transport nutrients, and remove waste products, all of which are important for maintaining overall health and well-being.
Rest
Getting adequate rest is also essential for weight loss success. While cardio can be a great way to burn calories and improve cardiovascular health, it is important to also give the body time to rest and recover. Rest allows the body to repair and rebuild muscle tissue, which is important for maintaining metabolic function and supporting weight loss efforts.
In addition to getting enough sleep, it is also important to incorporate rest days into one’s fitness routine. Rest days allow the body to recover and prevent overtraining, which can lead to injury and hinder weight loss progress.
Overall, proper nutrition and rest are essential components of a comprehensive weight loss plan that incorporates cardio. By prioritizing these elements, individuals can maximize the benefits of cardio for weight loss and support their overall health and well-being.
Common Mistakes to Avoid When Using Cardio for Weight Loss
Overtraining and Under-Recovery
Overtraining and under-recovery are two common mistakes that people make when using cardio for weight loss. Overtraining occurs when an individual engages in excessive or high-intensity cardio exercises without allowing sufficient time for recovery. This can lead to muscle fatigue, injury, and reduced overall performance. On the other hand, under-recovery occurs when an individual does not allow enough time for rest and recovery between workouts, which can also hinder progress and lead to injury.
To avoid these mistakes, it is important to listen to your body and adjust your workout routine accordingly. This may mean reducing the intensity or duration of your workouts, or increasing the amount of rest and recovery time between sessions. It is also important to prioritize proper nutrition and hydration to support recovery and overall health.
Ignoring Proper Nutrition and Hydration
One of the most common mistakes people make when using cardio for weight loss is neglecting proper nutrition and hydration. It is important to understand that cardio alone may not be enough to achieve significant weight loss. A well-balanced diet that includes all essential nutrients is necessary to support the body’s metabolic processes and maintain energy levels during exercise.
Inadequate nutrition can lead to a lack of essential vitamins and minerals, which are required for optimal health and weight loss. Moreover, poor hydration can affect the body’s ability to regulate temperature, transport nutrients, and eliminate waste products. Dehydration can also lead to fatigue, dizziness, and headaches, which can negatively impact the intensity and duration of cardio sessions.
To avoid these mistakes, it is important to focus on consuming a balanced diet that includes lean protein, whole grains, fruits, and vegetables. It is also crucial to stay adequately hydrated before, during, and after cardio sessions. Aim to drink at least eight glasses of water per day and consume electrolyte-rich beverages, such as sports drinks, during intense exercise.
In addition, it is important to consult with a healthcare professional or registered dietitian to develop a personalized nutrition and hydration plan that meets individual needs and goals. This will ensure that the body receives the necessary nutrients to support weight loss and overall health.
Focusing Too Much on Cardio and Neglecting Other Aspects of Fitness
When embarking on a weight loss journey, many individuals turn to cardio as their primary form of exercise. While cardio is an excellent way to burn calories and improve cardiovascular health, it is essential to avoid making the mistake of focusing too much on cardio and neglecting other aspects of fitness. Here are some reasons why this approach may not be effective:
- Muscle Imbalances: When focusing solely on cardio, individuals may develop muscle imbalances, which can lead to injuries and discomfort. For instance, if you spend most of your time on the treadmill, your legs may become significantly stronger than your upper body, leading to an imbalance in strength.
- Plateauing: If you only do cardio, your body may eventually adapt to the repetitive motion, and you may plateau in your weight loss efforts. To avoid this, it’s crucial to incorporate other forms of exercise, such as strength training, to keep your body guessing and continuously challenged.
- Inadequate Calorie Burn: While cardio is an excellent way to burn calories, it may not be enough to achieve significant weight loss. Studies have shown that a combination of cardio and strength training is more effective for burning calories and building muscle mass, which can help boost your metabolism and aid in weight loss.
- Missing Out on Functional Fitness: Cardio is excellent for improving cardiovascular health, but it may not be enough to improve functional fitness, which is the ability to perform daily activities without getting tired or injured. Incorporating other forms of exercise, such as yoga or Pilates, can help improve flexibility, balance, and overall functional fitness.
In conclusion, while cardio is an essential component of any weight loss program, it’s crucial to avoid the mistake of focusing too much on cardio and neglecting other aspects of fitness. Incorporating strength training, functional fitness exercises, and other forms of physical activity can help you achieve your weight loss goals more effectively and keep your body balanced and strong.
The Role of Genetics and Lifestyle Factors in Weight Loss
Genetics and lifestyle factors play a crucial role in determining the effectiveness of cardio for weight loss. It is important to understand how these factors impact the body’s ability to burn fat and lose weight.
Genetics
Genetics plays a significant role in determining the body’s metabolism, body composition, and tendency to gain weight. Some people may have a genetic predisposition to store fat in certain areas of the body, making it more difficult to lose weight through cardio alone.
Lifestyle Factors
Lifestyle factors such as diet and exercise habits also play a significant role in weight loss. A sedentary lifestyle and a diet high in processed foods and sugars can lead to weight gain and make it more difficult to lose weight through cardio.
It is important to create a calorie deficit by consuming fewer calories and increasing physical activity to promote weight loss. Cardio alone may not be enough to achieve significant weight loss, and it is important to incorporate a healthy diet and other forms of exercise to achieve long-term weight loss goals.
Additionally, stress, lack of sleep, and hormonal imbalances can also impact weight loss efforts. It is important to address these lifestyle factors to achieve sustainable weight loss.
In conclusion, the role of genetics and lifestyle factors must be considered when using cardio for weight loss. By addressing these factors and creating a calorie deficit, individuals can increase their chances of achieving long-term weight loss success.
Frequently Asked Questions about Cardio and Weight Loss
What is the optimal frequency and duration of cardio for weight loss?
Determining the optimal frequency and duration of cardio for weight loss is crucial for achieving desirable results. The answer to this question varies based on individual factors such as fitness level, age, and overall health. However, there are general guidelines that can be followed to ensure that cardio exercise is both safe and effective for weight loss.
One important factor to consider is the frequency of cardio exercise. The American College of Sports Medicine recommends performing cardio exercise for at least 150 minutes per week, which can be broken down into sessions lasting 30 to 60 minutes each. It is essential to maintain consistency and perform cardio exercise at least three to four times a week to see significant results.
The duration of cardio exercise is also an important consideration. A study published in the Journal of Obesity found that participants who engaged in moderate-intensity cardio exercise for 45 to 60 minutes per session, three to four times a week, experienced significant weight loss compared to those who engaged in shorter or less frequent sessions. However, it is important to note that the optimal duration may vary based on individual fitness levels and overall health.
Another factor to consider is the type of cardio exercise. High-intensity interval training (HIIT) has gained popularity in recent years due to its effectiveness in burning calories and promoting weight loss. HIIT involves short bursts of intense exercise followed by periods of rest, and can be performed in as little as 15 to 30 minutes per session. However, it is important to consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing health conditions or concerns.
In conclusion, the optimal frequency and duration of cardio exercise for weight loss can vary based on individual factors. However, it is generally recommended to perform cardio exercise for at least 150 minutes per week, with sessions lasting 30 to 60 minutes each, and to consult with a healthcare professional before beginning any new exercise program.
Can I do any type of cardio to lose weight?
While most forms of cardio can help with weight loss, some types may be more effective than others. It’s important to consider factors such as intensity, duration, and individual preferences when selecting a cardio activity. High-intensity interval training (HIIT) and moderate-intensity continuous exercise (MOD) have been shown to be particularly effective for weight loss.
However, it’s also crucial to maintain variety in your workout routine to prevent boredom and injury. Incorporating both aerobic and anaerobic exercises, as well as strength training, can lead to a more balanced and effective weight loss plan. Consult with a fitness professional or a doctor before starting a new exercise program to ensure it’s appropriate for your fitness level and goals.
How important is strength training in conjunction with cardio for weight loss?
Strength training plays a crucial role in conjunction with cardio for weight loss. It not only helps in building muscle mass but also boosts the metabolism, making it easier to burn more calories throughout the day. Here are some reasons why strength training is essential for a well-rounded weight loss program:
- Builds Muscle Mass: When you engage in strength training, your muscles become stronger and more defined. This increased muscle mass can help you burn more calories even at rest, making it easier to lose weight.
- Boosts Metabolism: Strength training has been shown to increase resting metabolic rate (RMR), which is the number of calories your body burns at rest. A higher RMR means you burn more calories throughout the day, making it easier to lose weight.
- Prevents Plateaus: Cardio alone may not be enough to prevent weight loss plateaus. Strength training helps to keep your body guessing, making it more difficult for your body to adapt and plateau.
- Improves Body Composition: Strength training can help improve your body composition by reducing body fat and increasing lean muscle mass. This can lead to a more toned and defined physique.
- Enhances Athletic Performance: If you’re an athlete or enjoy participating in sports, strength training can help improve your performance by increasing your power, speed, and endurance.
It’s important to note that strength training should be incorporated into a well-rounded fitness routine that also includes cardio and flexibility exercises. By combining strength training with cardio, you can create a comprehensive weight loss program that will help you achieve your goals in a safe and effective manner.
What should my diet look like while incorporating cardio for weight loss?
A well-balanced diet is essential when incorporating cardio for weight loss. While engaging in regular cardiovascular exercise, it is crucial to fuel your body with nutrient-dense foods that will provide the energy needed to perform physical activities and support overall health. A balanced diet should consist of a variety of food groups, including lean proteins, whole grains, fruits, and vegetables.
Here are some key considerations for creating a balanced diet for weight loss while incorporating cardio:
- Lean Proteins: Incorporate lean protein sources such as chicken, fish, tofu, and legumes. These foods can help build and repair muscles, which is important for those engaging in regular cardio exercise.
- Whole Grains: Opt for whole grains such as brown rice, quinoa, and whole-wheat bread. These foods are high in fiber, which can help control hunger and support digestive health.
- Fruits and Vegetables: Focus on consuming a variety of colorful fruits and vegetables. These foods are high in vitamins, minerals, and antioxidants, which can support overall health and well-being.
- Healthy Fats: Incorporate healthy fats such as avocado, nuts, and seeds. These foods can provide sustained energy and support overall health.
- Hydration: Staying hydrated is essential for those engaging in regular cardio exercise. Aim to drink at least eight glasses of water per day.
By fueling your body with a balanced diet, you can optimize your cardio workouts and support your weight loss goals. It is also important to note that individual nutritional needs may vary based on factors such as age, gender, and activity level, so it is recommended to consult with a healthcare professional or registered dietitian to develop a personalized nutrition plan.
How do I prevent boredom and maintain motivation during my cardio routine for weight loss?
One of the most common challenges when it comes to maintaining a cardio routine for weight loss is boredom. It can be difficult to stay motivated when you’re doing the same workouts day in and day out. However, there are several strategies you can use to prevent boredom and stay motivated during your cardio routine.
Try different types of cardio
One of the best ways to prevent boredom is to try different types of cardio. Instead of sticking to the same treadmill routine every day, try mixing things up by adding in different activities like cycling, swimming, or dancing. This can help keep your workouts feeling fresh and exciting.
Listen to music or podcasts
Listening to music or podcasts while you workout can help keep you motivated and entertained. Consider creating a playlist of your favorite songs or finding a podcast that aligns with your interests. This can help make your workouts more enjoyable and help you stay focused.
Work out with a partner
Working out with a partner can be a great way to stay motivated and accountable. You can encourage each other, challenge each other, and provide support during tough workouts. Finding a workout buddy can help make your cardio routine feel more social and enjoyable.
Set goals and track progress
Setting goals and tracking progress can help you stay motivated and focused on your weight loss journey. Whether it’s a specific weight loss goal or a time-based goal, having something to work towards can help keep you motivated during your cardio routine. Consider using a fitness tracker or app to track your progress and stay accountable.
Mix up your routine
Finally, mixing up your routine can help prevent boredom and keep your workouts feeling fresh and exciting. Consider changing up your workout schedule, trying new classes or activities, or incorporating strength training into your routine. Mixing things up can help keep your body guessing and prevent plateaus.
By using these strategies, you can help prevent boredom and maintain motivation during your cardio routine for weight loss. Remember, consistency is key when it comes to seeing results, so finding ways to stay motivated and engaged in your workouts is essential.
FAQs
1. What is cardio and how does it help in weight loss?
Cardio, short for cardiovascular exercise, refers to any form of exercise that increases your heart rate and helps your body burn calories. When you engage in cardio activities, your body uses energy from stored fat and carbohydrates to fuel your muscles, leading to weight loss over time. The amount of calories burned during cardio varies depending on the intensity and duration of the exercise, but generally, cardio is an effective way to lose weight and improve overall fitness.
2. How much cardio should I do to lose weight?
The amount of cardio you need to do to lose weight depends on various factors such as your weight, fitness level, and overall health goals. As a general guideline, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, which can include activities like brisk walking, cycling, or swimming. However, if you’re looking to lose weight specifically, you may need to increase your cardio sessions to 300 minutes or more per week, divided into shorter, more intense sessions or longer, moderate sessions. It’s important to consult with a healthcare professional or certified personal trainer to determine the best cardio plan for your individual needs.
3. What are some effective cardio exercises for weight loss?
There are many effective cardio exercises that can help you lose weight, including:
* Running or jogging
* High-intensity interval training (HIIT)
* Cycling
* Swimming
* Dancing
* Boxing
* Rowing
* Elliptical training
* Stair climbing
These exercises not only burn calories but also help improve cardiovascular fitness, increase endurance, and boost metabolism. It’s important to choose exercises that you enjoy and that fit your fitness level, so you’re more likely to stick with them in the long run.
4. How long does it take to see results from cardio for weight loss?
The amount of time it takes to see results from cardio for weight loss varies depending on factors such as your starting weight, fitness level, and overall caloric intake. In general, it’s recommended to aim for a calorie deficit of 500-1000 calories per day to lose weight safely and effectively. This means burning more calories through cardio and other physical activities than you consume through food and beverages. With consistent effort and a healthy diet, you may start to see weight loss results within a few weeks to a few months. However, it’s important to remember that sustainable weight loss takes time and effort, and it’s important to focus on a healthy lifestyle rather than just a number on the scale.
5. Can I do cardio every day to lose weight?
While cardio is an effective way to burn calories and lose weight, it’s important to give your body time to rest and recover between workouts. Doing cardio every day may lead to overtraining, injury, and burnout, which can ultimately hinder your weight loss goals. It’s recommended to aim for at least one rest day per week, and to gradually increase the intensity and duration of your cardio sessions over time to avoid injury and plateaus. Listening to your body and allowing for rest and recovery is key to a sustainable and healthy weight loss journey.