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Many types of physical activity can support weight loss by increasing the calories you burn, so what are the most important ones?
The amount of weight you can expect to lose may vary depending on your age, diet and starting weight. Exercising is one of the most common strategies used by those trying to shed some weight.
In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.
Here are the 6 best exercises for weight loss:
1- Walking
Walking can be a convenient way for many beginners to exercise without feeling exhausted or having to buy equipment. It's also a lower-impact exercise, meaning it's less likely to put stress on your joints, according to a report in Healthline.
A person weighing 65 kilograms burns about 7.6 calories per minute of walking. A person who weighs 81 kilograms also burns about 9.7 calories per minute.
A 12-week study in 20 obese women found that walking for 50-70 minutes 3 times a week reduced body fat and waist circumference by an average of 1.5% and 2.8cm, respectively.
To start, aim to walk for 30 minutes 3-4 times a week. You can gradually increase the duration or frequency of walking as you become more fit.
2- Jogging or jogging
Although they look similar, the main difference is that jogging speed generally ranges between 6.4-9.7 km/h, while running speed is more than 9.7 km/h.
A person weighing 65 kilograms burns about 10.8 calories per minute while jogging, and 13.2 calories per minute when running.
A person who weighs 81 kilograms burns about 13.9 calories per minute while jogging, and 17 calories per minute when running.
Researchers found that jogging and running can help burn visceral fat, known as belly fat. This type of fat wraps around your internal organs and is linked to various chronic diseases such as heart disease and diabetes.
To start, aim to run for 20-30 minutes 3-4 times a week.
If you find that jogging or running outdoors takes a toll on your joints, try running on softer surfaces such as grass. Many treadmills have padding, which may be easier on your joints.
3- Cycling
Cycling is a non-weight-bearing, low-impact exercise, so it won't put a lot of stress on your joints.
A 65-kilogram person burns about 6.4 calories per minute while cycling at a speed of 16 kilometers per hour.
A person weighing 81 kilograms burns about 8.2 calories per minute while riding a bike at a speed of 16 kilometers per hour.
Studies have also found that those who ride bikes regularly have better overall fitness.
4- Lifting weights
Lifting weights can help build strength and promote muscle growth, which increases your resting metabolic rate, or the number of calories your body burns while at rest.
A 65-pound person burns about 7.6 calories per minute from weight training.
A person weighing 81 kilograms burns about 9.8 calories per minute from weight training.
A study showed that exercising weightlifting for 11 minutes 3 times a week led to an increase in metabolic rate by 7.4%.
In this study, the increase was equivalent to burning an additional 125 calories per day.
Another study also found that 24 weeks of weight training led to a 9% increase in metabolic rate in men, which equates to burning approximately 140 additional calories per day.
Among women, the increase in metabolic rate was approximately 4%, or 50 additional calories per day.
Additionally, studies have shown that your body continues to burn calories several hours after weight training compared to aerobic exercise (such as running and walking).
5- High-intensity interval training
High-intensity interval training (HIIT) is a term that means short periods of intense exercise that alternate with periods of rest.
Typically, a high-intensity interval training workout lasts 10 to 30 minutes and can burn a lot of calories.
One study in 9 active men found that high-intensity training burned 25-30% more calories per minute than other types of exercise, including weight training, cycling, and running on a treadmill.
This means that high-intensity interval training can help you burn more calories while exercising less.
Several studies have shown that high-intensity interval training is particularly effective at burning belly fat, which has been linked to many chronic diseases.
To get started, choose the type of exercise such as running, jumping, or cycling, and choose your workout and rest times.
For example, exercise as hard as possible on the bike for 30 seconds, then exercise slowly for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.
6- Swimming
A person weighing 65 kilograms burns about 9 calories per minute when swimming at a slow or moderate pace.
A person weighing 81 kilograms burns about 11.6 calories per minute while swimming at a slow or moderate pace.
The way you swim seems to affect the number of calories you burn.
A study of competitive swimmers found that the most calories were burned during breaststroke, followed by butterfly, backstroke, and freestyle.
And swimming is easier on your joints. This makes it a great choice for those suffering from injuries or joint pain.
How much weight can you lose with exercise?
It's important to remember that weight loss is not a constant process, and it's common to find yourself losing weight more quickly when you first start.
The amount of weight you expect to lose from exercise depends on:
1- Initial weight
People with a higher starting weight usually have a higher basal metabolic rate, which is the number of calories your body burns when performing basic functions to sustain life. A higher basal metabolic rate means you'll burn more calories during activity and rest.
2- Age
Older people tend to carry more fat and less muscle mass, which lowers their basal metabolic rate. A low basal metabolic rate can make it more difficult to lose weight.
3- Sex
Women tend to have a greater fat-to-muscle ratio than men, which may affect their basal metabolic rate. As a result, men tend to lose weight faster than women.
4- Diet
Weight loss occurs when you burn more calories than you consume. Therefore, a calorie deficit is essential for weight loss.
5- Sleep
Studies have found that lack of sleep may slow the rate of weight loss and even increase cravings for high-calorie foods.
6- Medical conditions
People with medical conditions such as depression and hypothyroidism have a slower rate of weight loss.
Risks of rapid weight loss
Although most people want to lose weight quickly, experts often recommend losing no more than 1-2 pounds (0.5-1.36 kg), or approximately 1% of your body weight, per week.
Losing weight too quickly can have negative health consequences. It can lead to muscle loss and increased risk of:
Gallstones
Drought
Tired
Malnutrition
Headache
Irritability and nervousness
Constipation
Hair loss
Irregular menstrual cycle
People who lose weight very quickly are also more likely to regain it.
Source: Al Jazeera + agencies