The 8 Best Exercises for Weight Loss

Aside from dieting, exercising is one of the most prevalent methods used by people who want to lose weight. It burns calories, which is important for weight loss.

Exercise has been linked to numerous other benefits, including improved mood, stronger bones, and a lower chance of numerous chronic illnesses, in addition to helping you lose weight.

Here are the 8 best exercises for weight loss.

Number 1, Walking

Walking is one of the most effective weight-loss workouts, and with good reason.

It's a simple and practical approach for beginners to begin exercising without feeling stressed or having to invest in expensive equipment. It's also a low-impact exercise, which means it won't put too much strain on your joints. According to Harvard Health, a 70kg person walks for 30 minutes and burns approximately 167 calories.

Walking is simple to incorporate into your everyday schedule. Try walking during your lunch break, climbing the stairs at work, or taking your dog for extra walks to get more steps in your day. To begin, strive to walk for 30 minutes three to four times each week. As you get fit, you can gradually increase the length or frequency of your walks.

Number 2, Jogging

Running and jogging are excellent weight-loss exercises. Although they appear to be similar, the primary difference is that a jogging pace is usually faster. According to Harvard Health, jogging for 30 minutes burns roughly 298 calories for a 70-kg person.

Furthermore, research has shown that jogging and running can aid in the burning of dangerous visceral fat, also known as belly fat. This form of fat wraps around your internal organs and has been related to heart disease and diabetes, among other chronic disorders.

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.

Running and jogging are both excellent activities that can be done anywhere and easily included into your weekly routine. To begin, strive to jog for 20 to 30 minutes three to four times each week. If jogging or running outdoors is just too hard for your joints, try running on softer surfaces like grass. Many treadmills also come with built-in padding, which may be more comfortable for your joints.

Number 3, Cycling

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

Although cycling is generally done outside, many gyms and fitness facilities have stationary bikes that allow you to pedal indoors.

According to Harvard Health, a 70kg person burns roughly 260 calories per 30 minutes of moderate cycling on a stationary bike or 298 calories per 30 minutes of moderate cycling on a bicycle.

Cycling not only helps you lose weight, but it also improves your general fitness, increases insulin sensitivity, and lowers your risk of heart disease, cancer, and death when compared to persons who don't ride consistently.

Number 4, Weight training

For those seeking to lose weight, weight training is a popular option. A 70kg person burns approximately 112 calories per 30 minutes of weight training, according to Harvard Health.

Weight training can also help you gain strength and encourage muscular growth, which can increase the number of calories your body burns even when you're not exercising. According to research, conducting 11 minutes of strength-based workouts three times a week resulted in an average rise of 7.4 percent in metabolic rate. This increase was comparable to burning an extra 125 calories per day in this study.

In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise.

Number 5, Interval training

Interval training, more commonly known as?high-intensity interval training,?is a typically interval training workout lasts 10–30 minutes and can burn a lot of calories. Studies have shown that Interval training burned 25–30% more calories per minute than other types of exercises, including weight training, cycling, and running on a treadmill. Also it is effective at burning?belly fat, which is linked to many chronic diseases.

Interval training is easy to incorporate into your exercise routine. All you need to do is choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.

Number 6, Swimming

Swimming is a fun way to lose weight and get in shape. Harvard Health estimates that a 70kg person burns approximately 233 calories per half hour of swimming. How you swim appears to affect how many calories you burn. Per 30 minutes, a 70kg person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 calories doing butterfly, and 372 calories treading water.

Also swimming helps middle-aged women to reduce body fat, improved flexibility, and reduced several heart disease risk factors, including high?total cholesterol?and?blood by doing swimming for 60 minutes 3 times per week.

Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

Number 7, Yoga

Yoga is a popular form of exercise and stress relief. While it isn't typically viewed of as a weight-loss activity, it does burn a lot of calories and has a lot of other health benefits that can help you lose weight. According to Harvard Health, 30 minutes of yoga burns roughly 149 calories for a 70kg person.

In addition Yoga can teach mindfulness, which can help you avoid bad meals, regulate overeating, and better understand your body's hunger signals, in addition to burning calories.

Finally Number 8, Pilates

Pilates is a great beginner-friendly exercise that may help you lose weight.

An individual weighing 64 kg would burn 108 calories in a 30-minute beginner's Pilates session and 168 calories in a 30-minute intermediate session, according to a study funded by the American Council on Exercise.

Although Pilates does not burn as many calories as cardiovascular workouts such as running, it is more pleasurable for many individuals, making it easier to keep to over time.

In a 8-week study of 37 middle-aged women, it was discovered that doing Pilates movements for 90 minutes three times a week lowered waist, stomach, and hip circumference much more than a control group that did no exercise over the same time period.

Pilates has been demonstrated to relieve lower back discomfort and increase strength, balance, flexibility, endurance, and general fitness level, in addition to weight loss.

Try incorporating Pilates into your weekly regimen if you want to give it a try. Pilates can be done at home or in one of the many gyms that provide the program.

Eswar Ragavan