People can share their data with friends and make a game of setting daily or weekly goals and competing with one another at work or in other social environments. However, don't put all of your stock in the number the scale shows.
To maximize weight loss, aim for 150–300 minutes of cardio each week, or about 20–40 minutes every day . Another study had similar findings, reporting that six months of cardio exercise alone decreased body weight by 9% in 141 obese older adults . One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer .
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