The 8 Best Exercises for Weight Loss

1. WALKING

One of the finest activities for losing weight is walking, and for good reason.

It's a practical and simple approach for new exercisers to get started without feeling overwhelmed or having to buy equipment. Additionally, because it is a lower-impact workout, your joints are not overworked.

A 155-pound (70-kg) individual walks at a modest 4 mph (6.4 km/h) for 30 minutes to burn around 175 calories, according to Harvard Health.

Walking for 50 to 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, in a 12-week trial of 20 obese women.

You may easily incorporate walking into your regular schedule. Try walking during your lunch break, using the stairs at work, or taking extra walks with your dog to increase the number of steps you take each day.

Aim to go for a 30-minute walk three to four times a week to begin started. As you get fitter, you may gradually increase the length or frequency of your walks.

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2. JOGGING OR RUNNING

Running and jogging are excellent activities for weight loss.

A jogging speed is often between 4-6 mph (6.4-9.7 km/h), but a running pace is quicker than 6 mph (9.7 km/h), despite the similarities in appearance.

A 155-pound (70-kg) individual is thought to burn about 288 calories every 30 minutes of jogging at a rate of 5 mph (8 km/h) or 360 calories per 30 minutes of running at a pace of 6 mph (9.7 km/h) according to Harvard Health.

Additionally, research has shown that running and jogging can aid in the burning of visceral fat, also referred to as belly fat. Your internal organs are encircled by this sort of fat, which has been linked to several chronic illnesses including diabetes and heart disease.

Running and jogging are both excellent activities that you can perform anywhere and that you can easily include in your weekly regimen. Aim to jog for 20 to 30 minutes, three to four times a week, to start.

Try running on softer terrain like grass if you feel that jogging or running outside is difficult on your joints. Additionally, a lot of treadmills come with built-in padding, which could be less stressful on your joints.

3. CYCLING

Cycling is a well-liked workout that boosts fitness and can aid in weight loss.

Cycling is typically an outdoor exercise, although stationary bikes are common at gyms and fitness facilities, allowing you to pedal indoors.

A 155-pound (70 kg) individual is thought to burn around 252 calories per 30 minutes of moderately paced riding on a stationary bike or 288 calories per 30 minutes of 12–13.9 mph (19–22.4 km/h) cycling, according to Harvard Health.

Cycling is fantastic for losing weight, but studies have also shown that regular cyclists are more physically fit overall, have higher insulin sensitivity, and have a decreased chance of developing heart disease, cancer, and mortality.

All fitness levels, from novices to athletes, can benefit from cycling. Additionally, as it doesn't involve any weight-bearing and has a mild impact, your joints won't be put under a lot of strain.

4. WEIGHT TRAINING

People who want to lose weight frequently choose to lift weights.

A 155-pound (70-kg) individual exercises for 30 minutes while burning about 108 calories.

Additionally, weight training can increase your resting metabolic rate (RMR), or how many calories your body burns at rest, by fostering muscle growth and strength gains.

One 6-month study found that performing strength-based workouts for just 11 minutes, three times per week, led to an average 7.4% improvement in metabolic rate. According to this study, such an increase amounted to an extra 125 calories burned per day.

Another study discovered that men's metabolic rates increased by 9% after 24 weeks of weight training or an additional 140 calories per day. Women's metabolic rates rose by about 4% or 50 extra calories per day.

Additionally, studies have shown that, in contrast to aerobic exercise, your body continues to burn calories for many hours after a weight-training session.

5. INTERVAL TRAINING

High-intensity interval training (HIIT), sometimes referred to as interval training, is a general term for brief bursts of intensive exercise that are followed by rest periods.

A HIIT workout typically lasts 10 to 30 minutes and may burn a lot of calories.

HIIT burns 25–30% more calories per minute than other forms of exercise, such as weight training, cycling, and treadmill jogging, according to research involving 9 active males.

This implies that HIIT can enable you to exercise less and burn more calories.

Additionally, multiple studies have demonstrated that HIIT is particularly efficient in burning belly fat, which is connected to a number of chronic conditions.

Adding HIIT to your fitness program is simple. Simply decide on an activity, such as bicycling, jogging, or jumping, as well as your workout and rest periods.

On a bike, for instance, cycle as hard as you can for 30 seconds, then slowly for one to two minutes. For ten to thirty minutes, repeat this technique.

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6. SWIMMING

A wonderful approach to shedding pounds and toning up is through swimming.

According to Harvard Health, swimming for 30 minutes can result in a 155-pound (70-kg) individual burning about 216 calories.

It seems that way you swim affects how many calories you burn. According to research done on competitive swimmers, the breaststroke burns the most calories, followed by the butterfly, backstroke, and freestyle.

Swimming for 60 minutes three times a week for a period of 12 weeks dramatically reduced body fat, increased flexibility, and decreased numerous risk factors for heart disease, including high total cholesterol and blood triglycerides, according to a 12-week study of 24 middle-aged women.

Swimming has the added benefit of being low-impact, which is better for your joints. This makes it a fantastic solution for those who have joint discomfort or injuries.

7. YOGA

Yoga is a well-liked form of exercise and stress relief.

Although it's not typically viewed jogging as a weight reduction workout, it can burn a decent number of calories and has many other advantages that can help with weight loss.

According to Harvard Health, 30 minutes of yoga can result in a 155-pound (70-kg) individual burning about 144 calories.

In a 12-week study of 60 obese women, it was shown that those who practiced yoga twice a week for 90 minutes saw higher decreases in waist circumference — by an average of 1.5 inches (3.8 cm) — than those in the control group.

The yoga group also saw changes in their physical and emotional health.

In addition to helping you lose weight, research has shown that yoga may help you learn mindfulness and lower your stress.

Yoga lessons are often offered at gyms, but you may do yoga anywhere. This includes doing it from the convenience of your house because there are many instructional videos online.

8. PILATES

Pilates is a wonderful, user-friendly workout that might aid with weight loss.

In a 30-minute beginner's Pilates session or a 30-minute advanced class, a person weighing about 140 pounds (64 kg) would burn 108 calories, according to research funded by the American Council on Exercise.

Pilates may not burn as many calories as cardiovascular activities like jogging, but because it's often fun, it's simpler to maintain over time.

Performing Pilates movements for 90 minutes three times per week significantly reduced waist, stomach, and hip circumference, according to an 8-week study of 37 middle-aged women, compared to a control group that performed no exercise over the same time period.

Pilates may help you lose weight while also reducing lower back discomfort and enhancing your general fitness level and strength.

If Pilates seems interesting to you, consider adding it to your weekly schedule. Pilates may be practiced either at home or at one of the many gyms that provide the program.

Combine Pilates with a healthy diet or other types of exercise, like weightlifting or cardio, to accelerate weight reduction even further.

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Numerous variables affect how much weight you might anticipate losing with exercise.

These consist of:

• Starting weight: People who weigh more often have greater basal metabolic rates. This represents the number of calories your body expends while carrying out essential life-supporting procedures. You will burn more calories when active and at rest if your BMR is higher.
• Age: Your BMR decreases as you become older since you tend to have less muscle mass and more fat mass. Losing weight may be more challenging if your BMR is lower.
• Gender: Women often have a higher ratio of fat to muscle than males, which may have an impact on their BMR. Men often shed weight more quickly than women do, despite having identical calorie intake.
• Diet: When you burn more calories than you take in, you lose weight. So, to lose weight, you must have a calorie deficit.
• Sleep: According to studies, getting too little sleep might make it harder to lose weight and can even make you crave more high-calorie meals.
• Medical issues: People who suffer from illnesses like depression and hypothyroidism could lose weight more slowly.
• Genetics: According to studies, there is a hereditary component to weight reduction, which may influence certain individuals who are obese.
• Diet: Losing weight happens when you burn more calories than you take in. A calorie deficit is, therefore, necessary for weight loss.
• Sleep: According to studies, getting little shut-eye might hinder weight loss efforts and potentially heighten food cravings for high-calorie items.
• Health issues: Slower weight loss is possible in those who suffer from medical disorders including depression and hypothyroidism.
• Genetics: Studies have indicated that genetics have a role in weight loss, which may have an impact on certain obese individuals. Numerous workouts can aid in weight loss.

Walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates are all excellent options for burning calories.

Nevertheless, several more workouts might support your attempts to lose weight.

The most crucial thing is to pick an activity you like. This increases the likelihood that you'll continue with it over the long run and see results.

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