The 8 Best Exercises for Weight Loss
- Dietitian.Lauren Hmede
- Aug 21, 2019
- 3 min read
Introduction:
It’s estimated that half of all American adults attempt to lose weight every year
Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.
In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases
Here are the 8 best exercises for weight loss.
1. Walking
Walking is a great exercise for beginners, as it can be done anywhere, doesn’t require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities.
2. Jogging or running
Jogging and running are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases.
3. Cycling
Cycling is great for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.
4. Weight training
Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest.
5. Interval training
Interval training is an effective weight loss strategy that can be applied to many types of exercises, including running, jumping, biking, and more. Incorporating interval training into your routine can help you burn more calories in less time.
6. Swimming
Swimming is a great low-impact exercise for people looking to lose weight. Moreover, it may help improve your flexibility and reduce risk factors for various diseases.
7. Yoga
Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings.
8. Pilates
Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance.
How much weight can you realistically expect to lose?
How much weight you can expect to lose from exercise depends on many factors.
These include:
Starting weight. People who weigh more tend to shed more pounds than those who weigh less. Still, the percentage of body weight lost is similar.
Age. Older people tend to carry more fat mass and less muscle mass, which reduces your RMR, or how many calories your body burns at rest. A lower RMR can make it more difficult to lose weight.
Gender. Women tend to have a greater fat to muscle ratio than men, which can affect their RMR. As a result, men tend to lose weight quicker than women, even if they consume a similar number of calories.
Diet. Weight loss occurs when you burn more calories than you consume. Thus,a calorie deficit is essential to losing weight.
Sleep. Studies have found that a lack of sleep may slow the rate at which you lose weight and even increase your cravings for unhealthy food.
Medical conditions. People with medical conditions like depression and hypothyroidism may lose weight at a slower rate.
Genetics. Studies have shown that weight loss has a genetic component, which may affect certain people with obesity.
Although most people want to lose weight quickly, experts often recommend losing 1–3 pounds (0.5–1.36 kg), or approximately 1% of your body weight, per week.
Losing weight too fast can have negative health consequences. For example, it can result in muscle loss and increase your risk of conditions like gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods.
What’s more, people who lose weight too fast are more prone to regaining it.
It’s important to keep in mind that weight loss is not a linear process, and it's common to find yourself losing weight more quickly when you first get started.
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