8 Best Exercises for Weight Loss
It is estimated that approximately half of American adults attempt to lose weight each year.
Along with dieting, exercise is one of the most common strategies used by those trying to lose extra pounds. It blaze calories, which plays a key role in weight loss.
In addition to helping you lose weight, exercise has many other benefits, including improving your mood, strengthening your bones, and reducing your risk of many chronic diseases.
Here are 8 of the best exercises for weight loss.
- To walk
Walking is one of the best exercises for weight loss — and for good reason.
For beginners, it’s a convenient way to start exercising without feeling overwhelmed or needing to buy equipment. Plus, it’s a low-impact exercise, meaning it won’t stress your joints.
A 155-pound (70-kilogram) person will burn about 175 calories walking at a moderate pace of 4 mph (6.4 km/h) for 30 minutes, according to Harvard Health.
A 12-week study in 20 obese women found that walking 3 times a week for 50-70 minutes reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.
It’s easy to walk into your everyday life. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for more walks.
To start, aim to walk 3-4 times a week for 30 minutes. As you get healthier, you can gradually increase the duration or frequency of your walks.
- Jogging or running
Jogging and running are great exercises that can help you lose weight.
Although they look similar, the main difference is that jogging speeds are usually between 4-6 mph (6.4-9.7 km/h), while running speeds are usually above 6 mph (9.7 km/h).
Harvard Health estimates that a 155-pound (70 kg) person burns about 288 calories per 30 minutes of jogging at 5 mph (8 km/h), or 6 mph (9.7 km) per Burn about 360 calories/h) in 30 minutes.
Plus, studies have found that jogging and running can help burn visceral fat, commonly known as belly fat. This type of fat coats your internal organs and has been linked to various chronic conditions, including heart disease and diabetes.
- Cycling
Cycling is a popular exercise that can improve your health and help you lose weight.
While cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle indoors.
Harvard Health estimates that a 155-pound (70-kg) person burns about 252 calories every 30 minutes riding a stationary bike at a moderate pace, or 12–13.9 mph (19–22.4 km/h).
Not only is cycling good for weight loss, but studies have found that regular cyclists have better overall health, greater insulin sensitivity, and a lower risk of heart disease, cancer, and death than infrequent cyclists .
Cycling is suitable for all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t put as much stress on your joints.
- Weight training
Weight training is a popular option for people serch to lose weight.
A 155-pound person burns approximately 108 calories per 30 minutes of weight training.
Plus, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR), or the amount of calories your body burns while resting.
A 6-month study showed that 11-minute strength training sessions 3 times a week increased metabolic rate by an average of 7.4%. In this study, this increase equated to burning an additional 125 calories per day.
Another study found that 24 weeks of weight training increased men’s metabolic rate by 9 percent, equivalent to burning about 140 extra calories per day. In women, metabolic rate increased by nearly 4%, or 50 calories per day.
Plus, research shows that your body continues to burn calories for hours after weight training compared to aerobic exercise.
- Interval Training
Interval training, often called high-intensity interval training (HIIT), is a broad term for short bursts of high-intensity exercise alternated with recovery periods.
Typically, HIIT workouts last 10-30 minutes and can blaze a lot of calories.
A study of 9 active men found that HIIT burned 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill.
This means HIIT can help you blaze more calories while spending less time exercising.
Additionally, number of studies have shown that HIIT is particularly effective at burning belly fat, which is associated with many chronic diseases.
HIIT is easy to incorporate into your workout routine. All you need to do is choose a type of exercise, such as running, jumping, or cycling, along with your exercise and rest periods.
For example, pedal as hard as you can on the bike for 30 seconds, then pedal slowly for 1-2 minutes. Repeat this pattern for 10-30 minutes.
- Swimming
Swimming is a another way to lose weight and get in shape.
Harvard Health estimates that a 155-pound (70-kilogram) person burns about 216 calories every half-hour swimming.
The way you swim seems to affect how many calories you burn. A study of competitive swimmers found that breaststroke burned the most calories, followed by butterfly, backstroke and freestyle.
A 12-week study in 24 middle-aged women found that swimming three times a week for 60 minutes significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides.
Another advantage of swimming is that it’s low-impact, which means it’s easier on your joints. This makes it an excellent choice for those with injuries or joint pain.
- Yoga
Yoga is a other way to exercise and relieve stress.
While it’s not generally considered a weight loss exercise, it burns quite a few calories and offers many additional health benefits that can promote weight loss.
Harvard Health estimates that a 155-pound (70-kilogram) person burns about 144 calories every 30 minutes of yoga.
A 12-week study in 60 obese women found that those who took part in two 90-minute yoga classes per week lost more waist circumference than women in a control group—an average reduction of 1.5 inches (3.8 centimeters).
In addition, the physical and mental health of the yoga group improved.
In addition to burning calories, research shows yoga can teach mindfulness and reduce stress levels.
Most gyms sugested yoga classes, but you can practice yoga anywhere. This includes doing it in the comfort of your own home, as there are plenty of how-to tutorials online.
- Pilates
Pilates is a very great exercise for beginners that can help you lose weight.
According to a study sponsored by the American Council on Exercise, people who weigh about 140 pounds (64 kilograms) burn 108 calories in a 30-minute beginner Pilates class and 168 calories in an advanced class of the same duration.
While Pilates may not burn as many calories as an aerobic exercise like running, many people find it fun and easier to stick with over time.
An 8-week study in 37 middle-aged women found that a 90-minute Pilates workout three times a week significantly reduced waist, abdomen, and hip circumference compared to a control group that did not exercise over the same period around.
In addition to weight loss, Pilates can reduce lower back pain and improve your strength, balance, flexibility, endurance and overall fitness.
If you’re thinking of giving Pilates a try, try incorporating it into your weekly routine. You can do Pilates at home or at one of the any gyms that offer Pilates classes.