How to Lose Weight Fast by Exercise
Lose belly fat by doing this one simple trick.
Thanksgiving is a few days away, and this could be the first Thanksgiving dinner we would be having with our families, some we haven't seen for years.
And we all know what happens next — the extra 20, 30 pounds, all from eating some turkey and pie.
And what if you are already trying to lose 20 pounds? I know the feeling because I have been trying to lose weight fast.
Life happens.
Like everyone else who is getting fat by the day, my journey continues that I want to own, and I want to share with you.
How to lose weight fast by exercise by doing this one simple trick
You can choose to listen to this article as a podcast on Spotify here.
Obesity is one of the leading health issues in America and not without consequence. Someone can experience heart disease, diabetes, high blood pressure, sleep apnea, difficulty breathing, and more as they grapple with this dangerous and often life-threatening situation.
Despite studies and research indicating that obesity is a matter of genetics and lifestyle choices, the solution to this problem is often as simple as changing one's diet and getting more exercise.
But saying that it is simple can stop people who have tried everything but still can’t losing the pounds they want to lose, and weight loss is more nuanced than changing diet and exercise.
There are several myths out there about weight loss, but the truth is that almost anything that has been deemed a "miracle diet" is not going to work for you.
There is only one tried and true method that can guide you in your journey: to learn to accept your body and work with your body to lose the excess fats, which is not only bothering you but could be a potential health risk.
I did a quick search on YouTube and found this video:
How to lose weight fast by exercise on YouTube
What I learned from watching this video:
The more dangerous fat isn't subcutaneous fat but visceral fat.
It puts us at risk of heart disease it puts us at risk of type 2 diabetes and in women it’s even being found to put you at higher risk of breast cancer
The six exercises from the study done in Oxford
When starting an exercise regimen, it is best to see you doctor first especially if you jumping into it after months or years of inactivity and if you are obese, please take precaution. Again, this blog post shouldn’t be read as a medical advice.
Start slow and stop when you are out of breath. While they say to do this four times a week, start one day at a time.
The study says if you do them right, you can start noticing results in just six weeks, a reduction of two centimeters on your waistline, and all these even without any diet restrictions.
Those are the six exercises according to the YouTube video seen over 10 million times. Still, you can check other YouTube videos to know what you feel comfortable doing and similar to these basic exercises.
When you exercise, it is one step in rebooting your body. You would start feeling good with the bit of gains, like a few centimeters off your waistline. It will take time to notice the belly fat being shed through exercise.
The benefits of interval training
Some exercise scientists think that interval training could be as effective as long, slow cardio. There are a lot of benefits to this type of training that can help you lose/ weight and improve your overall health.
What is interval training?
It’s not as complicated as you might think. Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity. You can add these type of workouts for losing weight and toning.
Here are five things to think about when deciding if this is right for you.
For men, interval training can help you:
- Lose the weight
- Increase your strength and power
- Decrease body fat
- Have better cardiovascular fitness
- Have stronger bones and joints
For women, it can:
- Lose the weight
- Increase your strength and power
- Decrease body fat
- Have better cardiovascular fitness
- Have stronger bones and joints (and fewer hormones and androgens will be circulating in your body)
Interval training is also good because you can do it on an almost daily basis. For example, if you find you enjoy lifting weights, doing yoga, or doing brisk walking, you might be able to keep doing those types of exercises for at least 50 minutes per week.
Jump Rope
I use a jump rope almost every day. Jumping rope is a great way to burn calories and raise your heart rate. I use the jumping rope as a warm-up for working out as well as a cool-down. In addition, jump rope is one of the exercises to lose weight fast at home without equipment.
Strength Training
Strength training is a great way to improve your overall physical appearance, increase muscle mass, and decrease body fat.
What are the benefits of strength training?
Research has shown that strength training can benefit your health and fitness in many different ways. According to the Mayo Clinic, strength training may help:
build lean muscle mass
reduce body fat
burn calories more efficiently, even after you’ve exercised
boost metabolism and make weight loss easier
increase bone density and improve bone health
boost flexibility and improve range of motion
improve brain health and cognitive functions
reduce the symptoms of many chronic conditions, including back pain, diabetes, arthritis, and heart disease
improve posture, balance, and stability
raise energy levels
improve mood and overall sense of well-being
I do the following strength training routine every day. I typically do this routine once or twice a week. This is a very simple strength training routine that takes just a few minutes a day to complete.
Final Thoughts
The best exercise to lose weight at home will all depend on you. There are no shortcuts. If you are looking for an exercise for weight loss in 7 days, there is none that I can share with you, because there is no miracle diet or exercise it will take a lot of hard work on your part to achieve what you have always been dreaming of, a healthy body.
One piece of advice is you can mix and match the best exercises for weight loss, as I have outlined above, for you to create your 4-week workout plan for weight loss.
Our journey to good health starts with our decision to commit, and one must never forget there is no failure but a temporary setback when we miss our targets and goals, silence our inner critic, and love ourselves.
About the Creator
Napoleon
Working to be a better storyteller everyday.
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For decades, talking to yourself in public was often seen as a sign of eccentricity or even instability. Whispering into empty rooms, muttering plans aloud, or narrating your own thoughts quietly while alone has long carried a social stigma. Yet modern psychology suggests that this behavior is far from a bad habit. In fact, self-talk can reveal powerful mental traits, bolster cognitive abilities, and even enhance emotional resilience. Why Humans Talk to Themselves At its core, self-talk is a natural cognitive process. Psychologists describe it as “private speech,” a phenomenon first studied extensively in children. Young children frequently talk out loud while playing or solving problems. This behavior helps them organize thoughts, plan actions, and regulate behavior. While most people grow out of speaking aloud to themselves as they age, the practice persists in many adults, especially during moments of concentration or stress. 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Many highly accomplished individuals—from writers to entrepreneurs—credit verbalizing ideas as a key step in their creative or analytical processes. Talking through a plan, a story, or a concept aloud allows them to hear gaps, anticipate challenges, and refine their ideas more effectively than thinking silently alone. Studies have even suggested a link between self-talk and metacognition—the ability to think about one’s own thinking. Individuals who engage in self-directed speech are often more introspective and capable of evaluating their own mental strategies. This self-awareness is a hallmark of exceptional mental traits, from leadership and innovation to problem-solving in complex environments. Overcoming the Stigma Despite the growing evidence of its benefits, social stigma still discourages many from openly acknowledging their self-talk. 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