Half of all American adults, by some estimates, make weight-loss resolutions every year.
People who are wanting to lose weight often combine a healthy diet with regular exercise. Calories burned are an important factor in weight management.
In addition to aiding in weight loss, exercise has many other positive effects, such as elevating mood, bolstering bone health, and decreasing the likelihood of developing numerous chronic conditions.
Here are the 8 best exercises for weight loss.
It is a convenient and simple method for beginners to begin exercising without feeling overwhelmed or purchasing equipment. Additionally, it is a low-impact exercise, which means it does not burden the joints.
A person weighing 155 pounds (70 kilograms) consumes approximately 175 calories per 30 minutes of walking at a moderate pace of 4 miles per hour (6.4 kilometers per hour.
In a 12-week study of 20 obese women, walking for 50–70 minutes three times per week decreased body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.
It is simple to incorporate walking into one’s daily regimen. Try walking during your lunch break, climbing the stairs at work, or giving your dog extra walks to increase your daily step count.
Start by walking for 30 minutes three to four times per week. As you become more physically fit, you can progressively increase the duration or frequency of your walks.
2. Jogging or running
Despite their apparent similarity, a jogging pace is typically between 4 and 6 mph (6.4 and 9.7 km/h), whereas a running pace is higher than 6 mph (9.7 km/h).
A 155-pound (70-kg) person dissipates approximately 288 calories per 30 minutes of jogging at 5 mph (8 km/h) or 360 calories per 30 minutes of running at 6 mph (9.7 km/h.
In addition, research indicates that jogging and running can help eliminate visceral fat, also known as belly fat. This type of fat coils around your internal organs and is linked to chronic diseases such as heart disease and diabetes.
Jogging and running are both excellent exercises that can be performed anywhere and are simple to implement into a weekly routine. Aim to jog for 20–30 minutes three to four times per week to begin.
If you find jogging or running outdoors to be difficult on your joints, consider running on grass. Additionally, many treadmills have integrated cushioning, which may be simpler on your joints.
Cycling is a popular form of exercise that increases fitness and aids in weight loss.
Although cycling is typically an outdoor activity, many fitness centers and gyms have stationary bikes that enable you to cycle indoors.
155-pound (70 kg) individual consumes approximately 252 calories per 30 minutes of moderate stationary cycling or 288 calories per 30 minutes of moderate cycling at 12–13.9 mph (19–22.4 km/h.
Not only is cycling excellent for weight loss, but studies have also shown that regular cyclists have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death than those who do not cycle regularly (10, 11).
Cycling is beneficial for individuals of all fitness levels, from novices to elite athletes. In addition, it is a non-weight-bearing, low-impact activity, so it won’t place a great deal of burden on your joints.
Cycling is suitable for individuals of all fitness levels. Studies link regular cycling to an increase in insulin sensitivity and a decrease in the risk of chronic diseases.
4. Weight training
Weight training is a popular option for individuals seeking to shed pounds. A person of 155 pounds (70 kilograms) consumes approximately 108 calories per 30 minutes of resistance training (5). In addition, resistance training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR), or the number of calories your body consumes while at rest.
A 6-month study revealed that performing 11 minutes of strength-based exercises three times per week led to an average 7.4% increase in metabolic rate. In this study, this increase corresponded to an additional 125 calories burned each day).
Another study found that 24 weeks of weight training increased men’s metabolic rate by 9%, equating to an additional 140 calories burned daily. The increase in metabolic rate among women was nearly 4% or 50 additional calories per day.
Weight training can aid in weight loss by increasing calorie expenditure during and after exercise. It also aids in the development of muscle, which can increase your basal metabolic rate.
5. Interval training
Interval training, also known as high-intensity interval training (HIIT), refers to the practice of alternating brief bursts of intense exercise with recovery periods.
A HIIT exercise typically lasts 10 to 30 minutes and can burn many calories.
HIIT expended 25–30% more calories per minute than other forms of exercise, including weight training, cycling, and treadmill running, according to a study of 9 active men.
Therefore, HIIT can help you expend more calories while exercising for less time.
Moreover, numerous studies have demonstrated that HIIT is particularly effective in eliminating abdominal fat, which has been linked to numerous chronic diseases.
HIIT is simple to incorporate into a workout regimen. You only need to select an exercise type, such as running, leaping, or cycling, as well as your exercise and rest intervals.
For example, pedal as vigorously as you can for 30 seconds while riding a bicycle, and then pedal slowly for 1–2 minutes. Repeat this for 10 to 30 minutes.
Swimming is an enjoyable method to shed pounds and get in shape. How one swims appears to affect the number of calories burned. According to one study of competitive swimmers, the breaststroke burns the most calories, followed by the butterfly, backstroke, and freestyle.
One 12-week study involving 24 middle-aged women found that swimming three times per week for 60 minutes substantially reduced body fat, improved flexibility, and decreased several heart disease risk factors, including high total cholesterol and blood triglycerides.
Swimming is a low-impact activity, which makes it simpler on the joints. This makes it an excellent choice for individuals with injuries or joint discomfort.
Swimming is an excellent low-impact exercise for individuals seeking to lose weight.
Although it is not commonly thought of as a weight loss exercise, it consumes a significant number of calories and provides numerous additional health benefits that can aid in weight loss.
The yoga group also experienced improvements in mental and physical health.
Yoga not only burns calories but also teaches mindfulness and reduces tension, according to research.
There are yoga classes at most facilities, but you can practice yoga anywhere. This includes the convenience of your own home, as numerous online tutorials are available.
Yoga is an excellent weight loss exercise that can be performed virtually anywhere.
Pilates is an excellent, beginner-friendly exercise that may aid in weight loss.
Pilates may not be as effective at fat loss as cardiovascular activities like jogging, but many individuals find it fun, making it more likely they will continue doing it.
Compared to a non-exercising control group, 37 middle-aged women saw a substantial decrease in waist, stomach, and hip circumference after 8 weeks of Pilates exercise.
In addition to helping you shed pounds, Pilates can ease back discomfort, boost your strength, balance, flexibility, and endurance, and generally up your fitness game.
If you’re interested in giving Pilates a shot, you can start by making it a regular part of your schedule. Pilates can be done at home or at any of the many fitness centers that now offer Pilates classes.
Pilates is effective for weight loss on its own, but it can be much more effective when combined with a healthy diet and other forms of exercise, such as weight training or cardio.
In conclusion, Pilates is an excellent exercise that is suitable for beginners and can aid in weight loss and general physical conditioning.