Top 8 Exercises for Weight Loss 2021

It is estimated that half of all American adults try to lose weight each year.

Apart from diet, exercise is the most common strategy, trying to lose extra pounds. Burns calories and plays an important role in weight loss.

In addition to helping you lose weight, exercise has been linked to many other benefits, including better mood, stronger bones, and lower risk of many chronic diseases.

Here are the 8 best exercises to lose weight.

1. Walking

Walking is the best exercise for weight loss, and for good reason.

It is a convenient and easy way for beginners and beginners to start exercising. Plus, it's a low-impact exercise, which means it doesn't put stress on your joints.

According to Harvard Health, an estimated 155-pound (70 kg) person burns 167 calories within 30 minutes of running at a moderate speed of 4 mph (6.4 km / h).

A 12-week study of 20 obese women found that walking for 50 to 70 minutes per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.

It is easy to follow your routine. To add more steps to your day, try walking during your lunch break, climbing stairs at work, or taking your dog for an extra walk.

To start, try running for 30 minutes 3 to 4 times a week. As you get fitter, you can gradually increase the duration or frequency of your walk.

The short walk is great

Exercise for beginners as it can be performed anywhere, no equipment required,

And it puts the least stress on your joints. Try to include more walking in you

Day-to-day activities.

2. Jogging or running

Jogging and running are great exercises to help you lose weight.

Although they look similar, the key difference is that the jogging speed is typically between 4 and 6 mph (6.4 to 9.7 km / h), while the jogging speed is 6 mph (9.7 km). / Time).

Harvard Health estimates that a 155-pound (70-kg) person burns about 298 calories in 30 minutes per minute of jogging at a speed of 5 mph (8 km / h) or 6 mph. Running at 372 calories for 30 minutes (9.7 km / h) of speed (5).

Additionally, studies have found that walking and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat revolves around your internal organs and is associated with various chronic diseases such as heart disease and diabetes.

Jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To start, try jogging for 20 to 30 minutes 3 to 4 times a week.

If jogging on your joints or running outdoors is difficult for you, try running on soft surfaces like grass. Also, many treadmills have built-in cushioning, which can be helpful for your joints.

Abstract jogging and running

There are great weight loss exercises that are easy to incorporate into your

Weekly routine. They can also help burn belly fat, which is linked to many

Chronic illness.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight.

Although cycling is traditionally outdoors, many gyms and fitness centers have stationary bikes that allow you to ride your bike while staying indoors.

Harvard Health estimates that a 155-pound (70-kg) person cycling 30 minutes per minute on a stationary bike at a moderate speed burns about 260 calories, or a bike at a moderate speed at 12 to 12.9 mph. At 298 calories for 30 minutes (1922.4 km / h).

Not only is cycling great for weight loss, studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, heart disease, cancer, and death.There is a lower risk of, in comparison. with those who do not ride a bike regularly.

Cycling is ideal for people of all fitness levels, from beginners to athletes. Plus, it's a low-impact, non-weight-bearing exercise, so it hasn't put much pressure on your joints.

Summary Cycling is great

For people of all fitness levels and can be done by bike or outdoors

Inside on an exercise bike. It has been linked to several health benefits,

Including increased sensitivity to insulin and a reduced risk of some


4. Weight training

Weight training is a popular option for those looking to lose weight.

According to Harvard Health, a 155-pound (70-kg) person was estimated to burn approximately 112 calories per 30 minutes of weight training.

Additionally, weight 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 can burn at rest.

A 6-month study showed that doing 11 minutes of resistance exercise 3 times a week increased the average metabolic rate by 7.4%. In this study, this increase was equivalent to burning an additional 125 calories per day.

Another study found that 24 weeks of weight training increased the metabolic rate in men by 9%, which is equivalent to burning about 140 more calories per day. In women, the increase in metabolic rate was about 4%, or 50 more calories per day.

Additionally, many studies have shown that your body continues to burn calories for several hours after weight training, compared to aerobic exercise.

Summary you can do weight training

Helps you lose weight by burning calories during and after your workout. it is probably

It also helps you build muscle, which increases your resting metabolic rate:

Your body burns calories comfortably.

5. Interval training

Interval training, commonly known as high intensity interval training (HIIT), is a broad term that refers to short bursts of intense exercise that alternate with periods of recovery.

HIIT workouts typically last 10-30 minutes and can burn a lot of calories.

A study in 9 active men found that HIIT burned 25% to 30% more calories per minute than other types of exercise, including weight training, cycling, and running on the treadmill.

This means that HIIT can help you burn more calories while spending less time.

Additionally, several studies have shown that HIIT is particularly effective at burning belly fat, which is associated with many chronic diseases.

It's easy to incorporate HIIT into your exercise routine. All you need to do is choose one type of exercise, such as running, jumping, or cycling, and during your periods of exercise and rest.

For example, it can be as difficult as rowing a bike for 30 seconds, followed by a slow rowing for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.

Summary interval training

It is an effective weight loss strategy that can be applied to many types

Includes running, jumping, biking, and more. Contain gaps

Training in your routine can help you burn more calories in less time.

6. Swimming

Swimming is a fun way to lose weight and get fit.
Harvard Health estimates that a person who weighs 155 pounds (70 kg) burns approximately 233 calories in half an hour of swimming.
The way you swim affects the amount of calories you burn. Every 30 minutes, a 155-pound (70-kg) person burns 298 calories while the backstroke, the breaststroke 372 calories, the butterfly 409 calories, and the stretch 372 calories from water.
A 12-week study of 24 middle-aged women found that swimming 3 times for 60 minutes per week reduced body fat, improved flexibility, and many, including high cholesterol and blood triglycerides. Risk factors for heart disease decrease.
Another benefit of swimming is its low-impact nature, which means that it is gentle on the joints. This is a great option for those with joint pain or injuries.

Abstract swimming is great

Low-impact exercise for people who lose weight. Also, it can help

Improve your flexibility and reduce risk factors for various diseases.

7. Yoga

Yoga is a popular way to exercise and relieve stress.

Although not generally considered a weight loss exercise, it burns a good amount of calories and provides many additional health benefits that can promote weight loss.

Harvard Health estimates that a person who weighs 155 pounds (70 kg) burns approximately 149 calories in the 30 minutes after practicing yoga.

A 12-week study of 60 obese women found that those who attended two 90-minute yoga sessions per week had a waist circumference 1.5 inches (3.8 cm) taller than the control group. It experienced a shortage.

Additionally, the yoga group experienced an improvement in physical and mental well-being.

In addition to burning calories, studies have shown that yoga can teach temperament, which can help you resist unhealthy foods, control cravings, and better understand your body's hunger signals.

Most gyms offer yoga classes, but you can practice it anywhere. This includes the comforts of your own home, as there are many guided tutorials online.

Summary Yoga is a great

Exercise to lose weight that can be done practically anywhere. Not only burn

Calories, but it also teaches you the will to help you resist food.


8. Pilates

Pilates is a great beginner exercise that can help you lose weight.

According to a study sponsored by the American Council on Exercise, a person weighing about 140 pounds (64 kg) would burn 108 calories in the initial 30-minute Pilates class, or 168 calories in the advanced class of the same class.

Although Pilates may not generate as many calories as aerobics, many people enjoy it, which makes it easier to stick to time.

An 8-week study in 37 middle-aged women found that Pilates exercise for 90 minutes 3 times per week compared to a control group significantly reduced waist, abdominal, and hip circumference, increasing a No exercise in the same period.

In addition to weight loss, Pilates has been shown to reduce low back pain and improve your strength, balance, flexibility, endurance, and overall fitness level.

If you want to do Pilates, try to include it in your weekly routine. You can do Pilates at home or at one of the many gyms that offer Pilates classes.

To further promote weight loss with Pilates, combine it with a healthy diet or other forms of exercise, such as weight training or cardio.

Summary Pilates is a great

Beginner-friendly exercise that can help you lose weight while making other improvements

Areas of your fitness, such as strength, balance, flexibility, and


How much weight can you realistically expect to lose?

The amount of weight you can expect to lose with exercise depends on many factors.


  • Initial weight. Overweight people tend to lose more pounds than overweight people. at least. However, the percentage of body weight lost is the same.
  • Centuries. Older people have more fat mass and less muscle,Which reduces your RMR or the amount of calories that relaxes your body. A low RMR can make it difficult to lose weight.
  • Gender. Women have a higher fat-to-muscle ratio than men, which It can affect your RMR. As a result, men lose weight faster than men. Women, even if they consume the same amount of calories.
  • Diet. Weight loss occurs when you burn more calories than you consume. Therefore, it is necessary to lose a caloric deficit. Weight.

  • Sleep. The study found that the rate at which sleep loss can slow down You lose weight and even increase your attention to unhealthy foods.
  • medical conditions. People with medical conditions like depression and hypothyroidism can lose weight slow pace.

  • Genetics. Studies have shown that there is a genetic component to weight loss, which Obesity can affect some people.

Although most people want to lose weight quickly, experts often recommend losing 1 to 3 pounds (0.5 to 1.36 kg) per week, or about 1% of your body weight.

Losing weight too quickly can have negative health consequences. For example, it can lead to loss of muscle mass and increase the risk of diseases such as gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods.

Also, people who lose weight very quickly are more likely to regain it.

It is important to note that losing weight is not a linear process, and it is normal to lose weight yourself more quickly when you start.

Summary Many factors affect

How much weight can you realistically expect to lose with exercise? most of

Experts recommend losing 1 to 3 pounds (0.5 to 1.36 kg) or about 1% per week.

Your body weight

The bottom line

Many exercises can help you lose weight.

Some of the best options for burning calories include walking, walking, running, cycling, swimming, weight training, interval training, yoga, and Pilates.

With that said, many other exercises can also help you jump-start your weight loss efforts.

The most important thing is to choose an exercise that you like to do, you are more likely to stick with it for a long time and see results.

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