These are the 6 best exercises for weight loss

Many types of physical activities can aid weight loss by increasing the calories you burn, so what are the most important?

The amount of weight you can expect to lose may vary depending on your age, diet, and starting weight. Exercise is one of the most common strategies used by people who are trying to lose weight.

In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.

Here are the 6 best exercises for weight loss:

1- Walking

For many beginners, walking can be a convenient way to exercise without feeling exhausted or purchasing equipment. According to a report from Healthline, this is a low-impact exercise, meaning it's less likely to put stress on your joints.

A person weighing 65 kg burns about 7.6 calories per minute when walking. A person weighing 81 kg also burns about 9.7 calories per minute.

A 12-week study of 20 obese women found that walking for 50–70 minutes 3 times a week led to an average reduction in body fat and waist circumference of 1.5% and 2.8 cm, respectively.

To start, aim to walk for 30 minutes 3-4 times a week. As you become more fit you can gradually increase the duration or frequency of walking.

Benefits of walking

2- Jogging or walking

Although they look similar, the main difference is that jogging speeds generally range between 6.4–9.7 km/h, while running speeds exceed 9.7 km/h.

A person weighing 65 kg burns approximately 10.8 calories per minute while jogging and 13.2 calories per minute while running.

A person weighing 81 kg burns approximately 13.9 calories per minute while jogging and 17 calories per minute while running.

Researchers found that jogging and running can help burn visceral fat, known as belly fat. This type of fat wraps around your internal organs and is linked to various chronic diseases like heart disease and diabetes.

To start, aim to run for 20-30 minutes 3-4 times a week.

If you find that jogging or running outside takes a toll on your joints, try running on soft surfaces like grass. Many treadmills have padding, which can be easy on your joints.

3- Cycling

Cycling is a non-weight-bearing, low-impact exercise, so it won't put too much stress on your joints.

A 65 kg person burns about 6.4 calories per minute when cycling at a speed of 16 kilometers per hour.

A person weighing 81 kg burns about 8.2 calories per minute while riding a bike at a speed of 16 kilometers per hour.

Studies have also shown that people who bike regularly have better overall fitness.

4- Lifting weights

Lifting weights can help build strength and promote muscle growth, which increases your resting metabolic rate, or the number of calories your body burns while resting.

A 65-pound person burns about 7.6 calories per minute from weight training.

A person weighing 81 kg burns approximately 9.8 calories per minute through weight training.

One study showed that performing weightlifting exercises for 11 minutes 3 times a week increased metabolic rate by 7.4%.

In this study, the increase was equivalent to burning an additional 125 calories per day.

Another study also found that 24 weeks of weight training increased metabolic rate in men by 9%, which is equivalent to burning about 140 extra calories per day.

In women, the increase in metabolic rate was about 4% or 50 additional calories per day.

Additionally, studies have shown that your body continues to burn calories several hours after weight training compared to aerobic exercise (like running and walking).

Infographic: Foods That Cause Belly Fat

5- High Intensity Interval Training

High-intensity interval training (HIIT) is a term that means short periods of intense exercise alternated with periods of rest.

Typically, a high intensity interval training workout lasts 10 to 30 minutes and can burn a lot of calories.

A study conducted on 9 active men found that high-intensity training burned 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill.

This means that high intensity interval training can help you burn more calories while exercising less.

Several studies have shown that high intensity interval training is particularly effective at burning belly fat, which is linked to many chronic diseases.

To get started, choose a type of exercise like running, jumping, or cycling, and choose your workout and rest time.

For example, exercise as hard as you can on a bike for 30 seconds, then exercise slowly for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.

6- Swimming

A person weighing 65 kg burns about 9 calories per minute when swimming at a slow or moderate pace.

A person weighing 81 kg burns about 11.6 calories per minute while swimming at a slow or moderate pace.

It appears that the way you swim affects the number of calories you burn.

A study of competitive swimmers found that the most calories were burned during the breaststroke, followed by butterfly, backstroke, and freestyle.

And swimming is easy on your joints. This makes it a great option for people suffering from injuries or joint pain.

How much weight can you lose with exercise?

It's important to remember that losing weight is not a continuous process, and it's common for your weight to drop rapidly when you first start losing weight.

How much weight you expect to lose through exercise depends on:

1- Initial weight

People with a higher starting weight generally have a higher basal metabolic rate, which is the number of calories your body burns when performing basic functions to maintain life. A higher basal metabolic rate means you'll burn more calories during activity and at rest.

2- age

Older people have more fat and less muscle, which reduces their basal metabolic rate. A low basal metabolic rate may make it more difficult to lose weight.

3- Sex

Women have a higher fat-to-muscle ratio than men, which may affect their basal metabolic rate. As a result, men lose weight faster than women.

4- Diet

Weight loss occurs when you burn more calories than you consume. Therefore, calorie deficit is necessary for weight loss.

5- sleep

Studies have shown that lack of sleep can slow the rate of weight loss and even increase cravings for high-calorie foods.

6- Medical conditions

The rate of weight loss is slower in people with medical conditions such as depression and hypothyroidism.

Risk of rapid weight loss

Although most people want to lose weight quickly, experts often recommend not losing more than 1–2 pounds (0.5–1.36 kg) per week, or about 1% of your body weight.

Losing weight too quickly can have negative health consequences. This can lead to muscle loss and increase the risk of:

  • gallstones
  • Dry
  • tired
  • malnutrition
  • Headache
  • irritability and nervousness
  • constipation
  • hair fall
  • irregular menstrual cycle

People who lose weight too quickly are more likely to gain it back.

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