The best 6 exercise for weight loss.
Estimates state that around 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. To lose weight, most people need to reduce the number of calories they consume and increase their physical activity, according to the 2015-2020 Dietary Guidelines for Americans. In general, that means that to lose 1 1/2 pounds (0.7 kilograms) a week, you need to reduce your daily calories by 500 to 750 calories.
Diet or exercise: Does one matter more?
Both are important. Diet has a stronger effect on weight loss than physical activity does; physical activity, including exercise, has a stronger effect in preventing weight regain after weight loss.
Weight loss through diet without physical activity, especially in older people, can increase frailty because of age-related losses in bone density and muscle mass. Adding aerobic and resistance training to a weight-loss program helps counter the loss of bone and muscle.
Here are the 6 best exercise for weight loss.
Jogging and running:
Jogging and running are great exercises to help you lose weight.
Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).
Harvard Health estimates that a 155-pound (70-kg) person burns approximately 288 calories per 30 minutes of jogging at a 5 mph (8 km/h) pace or 360 calories per 30 minutes of running at a 6 mph (9.7-km/h) pace .
What’s more, studies have found that jogging and running can help burn visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes .
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly .
Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints.
3. Weight training:
Weight training is a popular choice for people looking to lose weight.
A 155-pound (70-kg) person burns roughly 108 calories per 30 minutes of weight training .
Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest .
One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day .
4. Jump rope:
If the last time you held a jump rope was in grade school, it’s time to get back into the swing of things. This calorie-busting workout can burn up to 318 calories (for a 140-pound woman) every 30 minutes—and your heart isn’t the only muscle that’s working hard.
Jumping rope is a full-body workout. It fires up your quads and glutes to help you explode from the ground, and engages your core to keep you upright and stable as you land back down. Jumping rope also involves a little arm and shoulder action, as they remain tight while the rope movement comes from the wrists.
Kickboxing is a great way to burn calories, sculpt muscles, and get in some serious stress relief! By driving power from your legs, your arms are able to throw major jabs, crosses, hooks and uppercuts, making it a full-body exercise. It will also test your coordination and endurance—all essential things that make you a better athlete in and out of the ring.
“Kickboxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs,” Ryan says. “But it also helps you work on balance, coordination, and proprioception. It truly is a mind meets muscle exercise if there ever was one.”
Yoga is a popular way to exercise and relieve stress.
While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.
A 12-week study of 60 women with obesity found that those who participated in two 90-minute yoga sessions per week experienced greater reductions in waist circumference than those in the control group — by 1.5 inches (3.8 cm), on average .
Additionally, the yoga group experienced improvements in mental and physical well-being.
Aside from burning calories, studies have shown that yoga can teach mindfulness and reduce stress levels.
Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your own home, as there are plenty of guided tutorials online.