If you're aiming to lose weight, you've probably heard the importance of exercise. You may think that it's just a matter of how many calories you eat and how often you work out, but there are actually specific types of workouts that can be more effective than others. In this article, we'll explore four different exercises that have been shown to produce significant effects on weight loss.
Why these 4 exercises are the best in general
It isn’t a secret that the rates of obesity and lifestyle-related diseases are skyrocketing as the years go by. The best solution to counter obesity and lifestyle related diseases involve regular exercise and a proper diet together with other modifications on sleep, stress levels, and hydration. That said, some exercises can be beneficial for your weight loss journey.
Exercise isn’t always about weight loss. In fact, its other benefits include mood boosting, bone strengthening, and a reduced risk of acquiring or worsening lifestyle-related diseases. If you’re ready to improve your health and get started on your weight loss journey with these 4 exercises.
The Exercises
While plenty of workout regimens are great to try to add a bit of variety into your daily routine, these exercises come with studies that show their strength and effectivity in terms of working out. Read below to find out more about the best exercises for weight loss and how you can incorporate them into your day-to-day life.
Walking
One of the best and most convenient exercises for weight loss is walking. It’s easy to do, requires no equipment, and takes absolutely little effort to incorporate it into your routine. Beginners can start their fitness journey by walking, a means to get their activity levels to rise gradually. Lower impact exercises as these are perfect for beginners or those with injuries since they don’t stress the joints out too much.
Studies also prove that walking is highly beneficial for weight loss and overall health maintenance. A Harvard Health study has shown that a 70 kg person burns 167 calories/30 minutes of moderate pace walking (4mph). Another study conducted for 12 weeks involving obese women who would walk for 50-70 minutes thrice a week reduced their body fat and waist circumference by 1.5% and 1.1 inches.
The best way to incorporate walking into your daily routine is by opting for it instead of elevators and escalators. Try walking to your destination if it is at a nearby location that is reachable on foot and if you have a pet, take it for extra walks to squeeze in more steps. Get started by aiming for 30 minutes 3-4 times a week.
Running
Running and jogging are often switched up but the difference is in the speed. Jogging has a 4-6 mph pace while running is at 6mph. The bottomline is hat both of them are great exercises to try if you’re attempting to lose weight and would like to up your fitness levels without the use of equipment.
According to Harvard Health, a 155 pound person can burn 300 calories for every 30 minutes of jogging and 372 calories for the same amount of time. Another study has shown that jogging and running can help torch visceral fat that can harm the organs, also known as belly fat. Belly fat has been linked to non communicable diseases such as diabetes.
If you wish to up your fitness level from walking, jogging and running are great options. They require you to move at a faster pace with some impact but without any equipment, so it’s perfect or those looking for a bit of cardio while still trying to get into the hang of their fitness routines. Aim for 20-30 minutes 3-4 times per week if you’re starting to get into jogging. If you have existing joint issues, try to run on grass or treadmills.
Weight Training
Weight training is a great option for people who are seeking to lose weight. Studies have shown that weight training helps burn roughly 112 calories/30 minutes of weight training, as seen on a 70kg individual. Weight training also helps build strength and promote muscle growth that helps boost your metabolism even at rest.
Weight training is a popular choice for people looking to lose weight.
Yoga and Pilates
Yoga and pilates might not be as hard-hitting or as intense as weight training and running, but these low-impact exercises can be a challenging, new, and effective way to help you lose weight through exercise. Yoga isn’t often associated with fat burning but it also burns calories and has additional health benefits for both the body and the mind. According a Harvard Health study, yoga burns 150 calories/30 minutes session for a 70 kg individual.
A study involving 60 obese women who participated in 90 minutes of yoga saw a 1.5 inch reduction in waist circumference.
Pilates, on the other hand, are exercises that involve core strength and posture enhancement which are usually beginner-friendly. While it doesn’t burn as much as higher intensity workouts, it’s a great addition to your workout plan for a bit of variety or if you don’t feel like going hard that day. According to the American Council on Exercise, a 64 kg person would burn 108 calories at a 30-minute pilates session for beginners and 168 calories for an advance session.
Pilates also offers other benefits apart from aiding you in weight loss such as back pain reduction, strength, balance, flexibility, and endurance.
Quick Hacks for Exercising to Lose Weight
Of course, if this is your first time working out or if you’re new to the fitness scene, it can be quite intimidating coming face to face with your gym equipment or sneakers that you might feel tempted to quit overall. But don’t lose hope! Instead, learn these four quick hacks for exercising to lose weight:
Stay Hydrated- Keeping hydrated during a workout is important since it prevents dehydration and keeps our energy levels high, allowing us to perform at our best.
Start Small- No matter how excited you are to lose weight or how eager you might be to shed those 10 pounds, don’t go all in with your workout, especially if it’s your first time. Doing this leaves you prone to injury and can even further discourage you. Start small and slow with your workouts. Try to watch some videos and look up some techniques on how to do intimidating moves such as burpees to ensure you get the best out of your workout.
Modify. Don’t be ashamed of modifying your workouts to make them easier for you. For example, if you cannot do a push-up on your toes yet, then do it on your knees. If a plank on the floor isn’t doable, do it on the edge of a chair or inclined against the wall. Having certain limitations on the body is fine, but there’s always a way to get your fitness in.
Try to Workout Early in the Morning. While there isn’t a set in stone rule on what the best time to workout is, it is ideal to start early in the morning, roughly around 6:00 am for the ideal temperature, especially if you are going out for a walk or a run. If mornings just aren’t doable for you, know that you can always squeeze it in during your lunch break or after work. Regardless of what works for you, building good exercise habits are one of the first few steps to reaching your fitness goals.
Are you in need of guidance in terms of weight loss and weight gain? Do you think you could benefit from weight loss medication? If your answer is yes, get in touch with a weight loss specialist and a registered nutritionist dietitian for expert guidance in reaching your goals. They can provide customized solutions to your individual goals in a way that is tailor-fit to your personal situation.
Ready to start reaching your weight loss goals? Schedule an appointment right now!