5 Best Exercises For Weight Loss

 

Always remember that we must give good health to our bodies; otherwise, we will not enjoy life in a better way. Nowadays, obesity is a very common issue. Obese people are more prone to different diseases like heart disease, diabetes, gastrointestinal disorders, respiratory problems, and many more. 1 Therefore there is a need for weight loss. 

When we talk about weight loss exercise cannot be neglected. Selecting the right one is difficult. But there is no need to worry; to resolve this issue, we have compiled data about the 5 best exercises that help with weight loss.

Before getting into the details, let’s talk about what exercise is and the importance of exercise in weight loss. According to the Cambridge Dictionary, exercise is defined as the “physical exercise you do to maintain a healthy, strong body 2  So it is clear, according to the above statement, that exercise isn’t just for weight loss; it has other great benefits, including stronger bones and a reduced risk of many chronic diseases. 3 

For weight loss and maintenance, at least 30 minutes of moderate-intensity aerobic exercise per day is recommended, but if you want to lose more weight, the quantity of exercise could be exceeded. 4

Calories Used in Different Activities

Here is information regarding caloric intake during different activities. The purpose of this calorie chart is to present the data in an optimised way so that you may have an idea about calorie intake from routine activities. The data presented in the image is taken from the Centres for Disease Control and Prevention site. 9

The Best Exercises for Weight Loss

Exercise is the best thing for weight loss. A study presented at the University of New Mexico suggests that high-intensity interval training (HIIT) can be particularly effective for weight loss.10 Here are the best exercises for weight loss that you can follow to maintain good health and lose weight.

According to the National Weight Control Registry, the majority of people who are most effective at physical activity can experience greater weight loss. Here are the top 10 exercises for weight loss. 11

Walking

Sitting idle and doing nothing with no physical activity can lead to weight gain, which is a very serious problem. It is often said that something is better than nothing, so if you don’t want to do any hard physical activity, then you should do walking for weight loss.

Walking can expend energy; therefore, it has the potential to help people lose weight. Moreover, waking can improve a variety of biological processes, such as insulin and glucose dynamics and the metabolism of high-density lipoproteins.12

A study published in the Journal of Exercise Nutrition and Biochemistry showed that walking could help obese women burn abdominal fat and waist fat. Walking for about 70 minutes three times a week reduced body fat and waist circumference by 2.8 cm. 13

According to Harvard Health, if a person weighing 70 kg walks moderately at a speed of 6.4 km per hour, he burns about 175 calories in 30 minutes. 14 

By considering all the above points, including walking into your everyday routine, Therefore, walking for 30 minutes should be a part of your life.

Jumping Rope

Jumping rope is one of the most popular forms of exercise since it is affordable and can be done in almost any place. Jump rope training (JRT) is safe, and indeed, it can help burn calories fast. 15 

Besides weight loss, it has many other benefits, such as enhanced cardiovascular fitness, motor control, and improved bone health. 16

When jumping rope, you should learn to coordinate your arms and legs. Jumping rope can burn between 15 and 20 calories per minute. So we can say that a 15-minute jump rope workout could burn 200 to 300 calories for the average person. 17 

Jumping rope is a good exercise for calorie burn, but if you consume too many calories, it may not be beneficial for you. Therefore, you should focus on eating a healthy diet to gain maximum benefit from the jumping rope.

Running

Running is included as one of the best exercises for weight loss. The quantity of calories you burn during running depends on your body size, pace, and length of run. Studies have shown that running can help to burn belly fat. 18

Data presented by the American Council on Exercise showed that a runner whose weight is 180 pounds burns 170 calories when running at a steady speed for 10 minutes. If the same person runs for 30 minutes, he or she can burn more than 500 calories. 19

Running is one of the two best exercises you should make a regular part of your life. If you make running a part of your life, this exercise will keep you fit.

Swimming

Swimming is considered a beneficial exercise that helps in losing weight because it is included in one of the few activities that provide both cardiovascular and strength training. In swimming, effort is needed to overcome the water resistance, which can help strengthen the muscles. During swimming, calories are burned at around 500 per hour; therefore, it can help improve cardiopulmonary capacity. 20

Swimming also plays an important role in preparing your muscles. The pull-ups can help strengthen the back and make your shoulder muscles strong. Research on swimming shows that the most calories are burned when you increase muscle strength . 21

According to Harvard Health, if a 70-kg person swims for half an hour, he burns about 215 calories inside his body. The more you swim, the more calories you burn. 22

Yoga

Physical activity, such as Yoga or walking, may increase initial weight loss by 20%; thus, it is very helpful for weight maintenance. According to a study published in the National Centre for Complementary and Integrative Health, people who select yoga as a physical activity lose weight significantly. Yoga recommended five days a week; however, most people only did it two to three days. 23

Yoga not only helps with weight loss but also relieves stress and depression. According to a Harvard Health study, a person who weighs 70 kg or 155 pounds, if he practises yoga for 30 minutes a day, will be able to burn 140 calories in his body. 24

By keeping in mind the importance of yoga, you should focus on taking yoga classes. If you are unable to attend physical classes, you can take online yoga classes. You can perform yoga anywhere.

Wrapping Up

In this article we tried our best to tell you about five best exercises for weight loss. Remember, consistency is key, if you do exercise daily then it can help you in significant weight loss. Walking , jumping rope, running, swimming, and yoga are included in one of the best exercises which help in weight loss. Don’t forget to pair your workouts with a balanced diet for optimal results. By making these exercises a regular part of your routine and adopting a healthy lifestyle, you’ll not only achieve your weight loss goals but also maintain your health.

Frequently Asked Questions

What Are the Best Exercises for Weight Loss?

The best exercises for weight loss are those that combine cardiovascular activity with strength training such as walking, running, and cycling.

How Does Diet Play a Role For Weight Loss?

Diet plays a crucial role in weight loss. Combining a nutritious diet with regular exercise can help in weight loss.

Can I lose Weight With just 10-15 Minutes of Exercise a Day?

While any exercise is better than none, achieving significant weight loss may require more than 10-15 minutes a day. 

Which exercises are suitable for beginners who are overweight?

Walking, swimming, and cycling are excellent low-impact exercises for beginners. 

Can I Lose Weight on a Strict Diet Without Exercising?

While weight loss is possible through diet alone, incorporating regular exercise has health benefits and can help in weight loss.