Every year, half of all adults in the United States try to lose weight. Exercise, in addition to dieting, is one of the most common weight-loss methods. It helps you lose weight because it burns calories. Exercise has been related to many other benefits. Including better mood, healthier muscles, and a lower risk of many chronic diseases, in addition to helping you lose weight.
Here are the top eight weight-loss exercises:
Walking is widely regard as one of the most effective activities for weight loss. It’s a simple and comfortable way for beginners to begin exercising without feeling exhausted or having to invest in expensive equipment. It’s also a low-impact workout, which means it won’t put too much strain on your joints.
According to Harvard Health, walking at a moderate speed of 4 mph (6.4 km/h) for 30 minutes burns about 167 calories for a 155-pound (70-kg) male. Walking for 50–70 minutes three days a week decreased body fat and waist circumference by 1.5 percent and 1.1 inch (2.8 cm), respectively, in a 12-week study of 20 obese people.
Walking is simple to incorporate into your everyday routine. Try exercising during your lunch break, taking the stairs at work, or taking your dog on extra walks to get more steps in your day. Begin by walking for 30 minutes three to four days a week to get started. When you get in better shape, you will progressively increase the length and frequency of your walks.
Walking is a perfect beginner’s workout because it can be performed anywhere. Requires no equipment, and is low-impact on your joints. Increase the number of walks you take in your daily routine.
Running and jogging are excellent weight-loss activities. A jogging speed is usually about 4–6 mph (6.4–9.7 km/h). While a running pace is faster than 6 mph (9.7 km/h).
A 155-pound (70-kg) person burns about 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace. Or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace, according to Harvard Health.
Furthermore, research has shown that jogging and running can aid in the burning of unhealthy visceral fat, also known as belly fat. This form of fat wraps around the internal organs and has been related to heart disease and diabetes, among other chronic diseases.
Running and jogging are both excellent workouts that can be performed almost anywhere and are simple to integrate into your weekly routine. Begin by jogging for 20–30 minutes three to four days a week to get started.
If jogging or running outside is too strenuous for your knees, consider running on softer surfaces like grass. Many treadmills even come with built-in cushioning, which could be more comfortable for your joints. Running and jogging are excellent weight-loss workouts that are simple to fit into your weekly schedule. They can also aid in the burning of abdominal fat, which has been related to a number of chronic diseases.
Cycling is a common workout and weight-loss exercise. While cycling is usually done outside, many gyms and fitness centers have stationary bikes that allow you to ride indoors. According to Harvard Health, a 155-pound (70-kg) person burns about 260 calories per 30 minutes of moderate cycling on a stationary bike, or 298 calories per 30 minutes of moderate cycling on a bicycle at 12–13.9 mph (19–22.4 km/h).
Cycling not only helps you lose weight, but it also improves your general health, increases insulin sensitivity, and lowers your risk of heart disease, cancer, and death as compared to people who don’t ride regularly.
Cycling is beneficial to people of all fitness levels, from novices to elite athletes. It’s also a non-weight-bearing, low-impact workout, so the joints won’t be overworked. It also have an advantage to all fitness levels and can be performed on a bicycle or a stationary bike outside or inside. It’s been linked to a variety of health benefits, including improved insulin sensitivity and a lower risk of developing some chronic diseases.
4. Weight training
For those trying to lose weight, weight lifting is a common option. A 155-pound (70-kg) individual burns approximately 112 calories per 30 minutes of weight training, according to Harvard Health. Weight training will also help you gain strength and stimulate muscle development, which can help you increase your resting metabolic rate (RMR), or the number of calories your body burns when at rest.
A 6-month study found that performing 11 minutes of strength-based exercises three days per week resulted in an average increase of 7.4% in metabolic rate. This rise was equal to burning an extra 125 calories a day in this analysis.
Another research showed that 24 weeks of weight training resulted in a 9% rise in metabolic rate in men, equating to an extra 140 calories burned per day. The increase in metabolic rate among women was approximately 4%, or 50 more calories per day.
Furthermore, as opposed to aerobic exercise, various studies have shown that the body tends to burn calories for several hours after a weight-training workout.
Weight lifting will aid weight loss by burning calories both during and after your workout. It can also aid in the development of muscle mass, which increases your resting metabolic rate (the amount of calories your body burns when at rest).
5. Interval training
High-intensity interval training (HIIT), also known as interval training, is a general term that refers to brief bursts of intense exercise follow by recovery periods. A HIIT workout typically lasts 10–30 minutes and burns a lot of calories.
HIIT burned 25–30% more calories per minute than other forms of exercise, such as weight lifting, swimming, and treadmill running, according to a study of 9 active men. As a result, HIIT will help you consume more calories when exercising in less time. Furthermore, HIIT has been shown in various studies to be particularly effective at burning belly fat, which has been related to a variety of chronic diseases.
HIIT is a simple exercise to integrate into your routine. All you have to do is decide on a workout, such as running, jumping, or biking, as well as your exercise and rest periods. For example, on a bike, pedal as hard as you can for 30 seconds before slowing down for 1–2 minutes. For 10–30 minutes, repeat this sequence.
Interval training is a weight-loss technique that can be use for a variety of movements such as running, jumping, biking, and more. Interval training will help you consume more calories in less time by incorporating it into your workout routine.
It is a relaxing and effective way to lose weight and improve fitness. Swimming for half an hour burns approximately 233 calories for a 155-pound (70-kg) male, according to Harvard Health.
The amount of calories you burn tends to be influenced by how you swim. A 155-pound (70-kg) person burns 298 calories per 30 minutes while swimming backstroke, 372 calories while breaststroke, 409 calories while butterfly, and 372 calories while treading water.
Swimming for 60 minutes three days a week decreased body fat, increased endurance, and reduced many heart disease risk factors. Including elevated total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged people.
Swimming also has the benefit of being low-impact, which makes it easier on your joints. This makes it an excellent option for people suffering from trauma or joint pain. Swimming is a perfect low-impact workout for weight loss. It can also aid in the improvement of flexibility and the reduction of disease risk factors.
Yoga is a common form of exercise and stress relief. Although it isn’t widely thought of as a weight-loss workout. It does consume a lot of calories and has a lot of other health benefits that can help you lose weight.
According to Harvard Health, a 155-pound (70-kg) individual burns about 149 calories in 30 minutes of yoga practice. In a 12-week study of 60 obese women, those who engaged in two 90-minute yoga sessions per week saw their waist circumference shrink by 1.5 inches (3.8 cm) on average, compared to those in the control group. In addition, the yoga community saw changes in their mental and physical health.
Yoga can teach mindfulness, which can help you avoid unhealthy foods, control overeating, and better understand your body’s appetite signals, in addition to burning calories. Yoga courses are available at most gyms, but you can practice yoga anywhere. This can be done from the convenience of your own home, as there are numerous guided tutorials available online.
Yoga is an excellent fat-burning workout that can be practiced almost anywhere. It not only helps you lose calories, but it also teaches you mindfulness, which will help you avoid food cravings.
Pilates is an excellent beginner-friendly exercise that can aid weight loss. An individual weighing about 140 pounds (64 kg) will burn 108 calories in a 30-minute beginner’s Pilates class, or 168 calories in a 30-minute advanced class. According to a study funded by the American Council on Exercise.
While Pilates does not burn as many calories as aerobic activities such as running. It is more relaxing for many people, making it easier to stick to over time. In an 8-week study of 37 middle-aged women, it was discovered that doing Pilates exercises for 90 minutes three times a week decreased waist, stomach, and hip circumference substantially more than a control group that did no exercise over the same time span.
Pilates has been shown to boost the strength, balance, flexibility, endurance, and overall fitness level in addition to weight loss. Try integrating Pilates into your weekly routine if you want to give it a try. Pilates can be done at home or in one of the many gyms that provide the class.
Combine Pilates with a balanced diet or other types of exercise. Such as weight training or cardio, to improve weight loss even further. Pilates is an excellent beginner-friendly workout that will help you lose weight. While also enhancing your stamina, balance, flexibility, and endurance.
How much weight do you hope to lose in a reasonable amount of time?
Many factors influence how much weight you can expect to lose by exercise. These includes:
- Weight to begin with. People who are heavier appear to lose more weight than people who are lighter. Despite this, the amount of body weight lost is comparable.
- Age. The RMR, or the number of calories your body burns at rest, decreases as you get older. Because you have more fat mass and less muscle mass. Losing weight can be more challenging with a lower RMR.
- Gender . Women have a higher fat-to-muscle ratio than men, which can impact RMR. As a result, even though they eat the same amount of calories, men lose weight faster than women.
- Diet . When you burn more calories than you take in, you lose weight. As a result, losing weight needs a calorie deficit.
- Sleep. Sleep deprivation has been linked to slowed weight loss and increased cravings for unhealthy foods, according to studies.
- Medical issues. People who suffer from medical conditions such as depression or hypothyroidism can lose weight more slowly.
- Genetics. Weight loss has a genetic aspect, according to studies, which may affect some obese people.
Despite the fact that most people choose to lose weight quickly. Experts suggest losing 1–3 pounds (0.5–1.36 kg) every week, or around 1% of your body weight. Losing weight too quickly can be harmful to one’s health. It can cause muscle weakness and raise the risk of gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods, for example.
Furthermore, people who lose weight too quickly are more likely to gain it back. It’s important to remember that weight loss isn’t a linear process. It’s normal to lose weight more quickly when you first start out.
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