The 7 Best Exercises for Weight Loss
Many types of physical activity can help you lose weight by increasing the amount of calories you burn. The amount of weight you can expect to lose can vary depending on your age, diet and starting weight.
Estimates say that about half of all American adults try to lose weight each year
Aside from dieting, exercise is one of the most common strategies for trying to shed extra pounds. It burns calories and plays an important role in weight loss.
In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and reduced risk of many chronic diseases.
Here are the 7 best exercises for weight loss.
1. Walking
Walking is a fantastic exercise choice for those looking to lose weight. This low-impact activity is especially convenient for beginners, as it requires no special equipment and can be done almost anywhere. Because it's gentle on joints, it's also a great option for individuals with joint pain or other mobility concerns.
Research has shown that walking can burn a significant number of calories. A 155-pound person can burn around 175 calories by walking for just 30 minutes at a moderate pace of 4 mph (6.4 km/h), according to Harvard Health. In fact, a 12-week study of 20 women with obesity found that walking for 50-70 minutes, three times per week, reduced both body fat and waist circumference.
Incorporating walking into your daily routine is simple and easy. You can easily add more steps to your day by taking the stairs at work, walking your dog, or taking a stroll during your lunch break. To get started, aim to walk for 30 minutes, three to four times a week, and gradually increase the duration and frequency of your walks as your fitness level improves. With consistent effort, walking can be an effective tool for achieving your weight loss goals.
Weight loss without any exercise >>>>
2. Jogging and Running
Jogging and running are effective exercises for weight loss. Although they may appear similar, jogging is typically done at a slower pace of 4-6 mph (6.4-9.7 km/h), while running is performed at a faster pace exceeding 6 mph (9.7 km/h).
According to Harvard Health, a 155-pound (70-kg) individual can burn roughly 288 calories by jogging for 30 minutes at a pace of 5 mph (8 km/h) or 360 calories by running at a speed of 6 mph (9.7 km/h) for the same duration.
Studies have also shown that jogging and running can help burn visceral fat, which wraps around internal organs and is linked to chronic diseases like heart disease and diabetes.
Both jogging and running can be done virtually anywhere and are easy to incorporate into a weekly exercise routine. To begin, aim to jog for 20-30 minutes, 3-4 times a week. If joint pain is a concern, try running on softer surfaces like grass, and consider using a treadmill with built-in cushioning. With consistency and effort, jogging and running can be valuable tools for weight loss and improving overall health.
3. Cycling
Cycling is a highly effective exercise for improving fitness and aiding in weight loss.
While traditionally done outdoors, stationary bikes available at gyms and fitness centers offer the option to cycle indoors.
According to Harvard Health, a 155-pound (70 kg) individual can burn approximately 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 288 calories per 30 minutes of cycling on a bicycle at a moderate pace of 12-13.9 mph (19-22.4 km/h).
In addition to weight loss benefits, cycling has been found to increase overall fitness, improve insulin sensitivity, and lower the risk of heart disease, cancer, and mortality.
Cycling is a low-impact, non-weight-bearing exercise that can be tailored to any fitness level, making it an excellent option for everyone from beginners to seasoned athletes.
The secret way to lose weight >>>>
4. Weight training
Weight training is a popular and effective way to lose weight while building strength and promoting muscle growth. Although a 155-pound (70-kg) person burns approximately 108 calories per 30 minutes of weight training, the benefits of weight training go beyond just calorie burning.
Weight training can raise your resting metabolic rate (RMR), or the number of calories your body burns at rest. One study showed that just 11 minutes of strength-based exercises three times per week resulted in a 7.4% increase in metabolic rate, which is equivalent to burning an additional 125 calories per day. Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, burning approximately 140 more calories per day, and nearly 4% or 50 more calories per day among women.
What's more, weight training can continue to burn calories for several hours after your workout, compared with aerobic exercise. So, whether you are a beginner or an experienced gym-goer, weight training is a great way to support your weight loss and fitness goals.
5. Interval Training
High intensity interval training (HIIT) is a type of workout that alternates short bursts of intense exercise with recovery periods.
HIIT workouts are typically short, lasting between 10-30 minutes, and can burn a significant amount of calories. In fact, one study found that HIIT burned 25-30% more calories per minute than weight training, cycling, and running on a treadmill.
This means that HIIT can help you achieve your fitness goals in less time than traditional exercises. In addition, research has shown that HIIT is especially effective at burning visceral fat, which is associated with many chronic diseases.
Incorporating HIIT into your exercise routine is simple. You can choose any exercise, such as running, jumping, or biking, and alternate between intense exercise and recovery periods. For example, you could pedal as hard as you can on a bike for 30 seconds, followed by a slower pace for 1-2 minutes, repeating this pattern for 10-30 minutes.
<<<<Easy way to lose weight without any trouble >>>>
6. Swimming
Swimming is an enjoyable way to stay fit and shed some pounds.
According to Harvard Health, a person weighing 155 pounds (70 kg) can burn around 216 calories in just half an hour of swimming.
Your swimming style can affect your calorie-burning potential. A study on competitive swimmers found that the breaststroke burns the most calories, followed by butterfly, backstroke, and freestyle.
In a 12-week study of 24 middle-aged women, swimming for 60 minutes three times per week resulted in significant reductions in body fat, improved flexibility, and lowered heart disease risk factors such as total cholesterol and blood triglycerides.
Swimming is also low-impact, making it an ideal option for those with joint pain or injuries.
7. Yoga
Yoga is an increasingly popular way to exercise that can provide both physical and mental health benefits.
Although it is not typically viewed as a weight loss exercise, yoga can burn a moderate amount of calories, with an estimated 144 calories burned per 30 minutes by a 155-pound (70-kg) person.
A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference compared to those in the control group.
In addition to its potential for weight loss, yoga can also improve mental and physical well-being by teaching mindfulness and reducing stress levels.
Many gyms offer yoga classes, but it can also be practiced from the comfort of your own home using online tutorials.
How much weight can you realistically expect to lose?
The amount of weight you can lose from exercise is influenced by various factors, such as your starting weight, age, gender, diet, sleep, medical conditions, and genetics. Individuals with a higher starting weight tend to have a higher basal metabolic rate (BMR), meaning they burn more calories during activity and rest. However, older people and women may have a lower BMR due to carrying more fat mass and less muscle mass, respectively. Your diet plays a crucial role in weight loss, as a calorie deficit is necessary to shed pounds. Sleep also affects weight loss, with studies suggesting that a lack of sleep may slow down the rate of weight loss and increase cravings for high-calorie foods. Certain medical conditions, such as depression and hypothyroidism, may slow down weight loss. Additionally, genetics can influence weight loss, especially for those with obesity.
<<<<The best way to lose weight>>>>>
While many strive to lose weight rapidly, experts advise aiming for a weekly weight loss of 1-2 pounds or approximately 1% of your body weight. Losing weight too fast can result in negative health consequences, including muscle loss, dehydration, fatigue, malnutrition, and other issues. Moreover, people who lose weight too quickly may be more prone to regaining it. It's important to keep in mind that weight loss is not a linear process, and initial weight loss may happen more quickly than later on.
Tag:
The 7 Best Exercises for Weight Loss,Exercises, Exercises for Weight Loss,Weight Loss,weight loss diet,weight loss Exercises,usa, uk,canada, rtlook,weight loss exercises at home, weight loss yoga, tips,weight loss tips,
