weight loss

5 Most effective exercises for weight loss

Research by experts estimated that many overweight people consider dieting as the best weight loss approach. Of course, dieting works well for weight loss, but it is not the only way to burn away those fats.

Frequent exercising is one of the best ways to shed some extra pounds without saying no to the happy hours. I am saying that exercising will help you burn calories and keep you fit and healthy without necessarily saying goodbye to your favorite meals.

Although eating healthy foods remains essential in maintaining your weight yet, committing yourself to daily exercise will make you achieve your weight loss goals quickly, and it doesn’t take much time.

Aside from the weight loss benefits, exercising will reduce your risk of contracting several diseases, improve your mood, makes your bones stronger, and more.

To make things easier for you, I have helped you compiled the five most effective exercises to help you achieve weight loss.

  1. Jogging/Running

Both jogging and running are beneficial exercises that help in achieving weight loss. Although many people claim that there’s no difference between both activities, you can’t just take the two for being the same. Jogging is done at a slower pace, usually estimated to be between 4 – 6 mph, while running is done faster, around seven mph and more.

According to research by Harvard Health proved that jogging could help you burn up to 298 calories per 3o minutes at the pace of 5 mph or about 372 calories per 30 minutes at the pace of 6 mph.

Some health organizations’ research also agreed that both jogging and running could help burn some harmful visceral fat, which is commonly referred to as belly fat. Visceral fat is associated with several health problems such as diabetes, heart diseases, and more.

One thing that makes jogging and running easier ways to weight loss is that you can do it anywhere. As a matter of fact, you don’t have to create special time for these weight loss exercises. You can easily inculcate it into your daily routine.

For instance, jogging to work or running around while hanging out with friends can make a significant difference to your weight loss ambition.

  1. Walking

Walking is another useful and easy exercise that helps significantly in weight loss. It is one of the most convenient ways to lose weight within a short period. Weight loss experts often recommend walking as an easy weight loss strategy because it doesn’t require buying expensive fitness training equipment. Walking also makes weight loss more interesting. It’s an exercise you’ll do without becoming overwhelm overtime or stressing your joints.

Naturally, walking is already part of our everyday living activities. However, if you want to take it as a weight-loss strategy, you may have to add more steps to your daily walk. You can substitute walking for some of the short trips you go by car. Consider walking in situations like going to work and coming back home, going for a lunch break, climbing stairs at home and work, taking your dog around for a stroll, and more.

At the beginner level, you can start walking for about 30 minutes four days a week. That would increase as you keep practicing and become more fit.

Walking for about 40 – 50 minutes for three days per week can help you reduce body fat and waist circumference by 1.1 inches.

  1. Weight Training

Weight training is more common in the weight loss industry. Harvard Health estimated that it is possible to burn up to 112 calories per 30 minutes through practical weight training.

Besides, weight training helps overweight people to build strength. It can also promote muscle growth, which can increase resting metabolic rate (RMR). Weight training contributes immensely to the number of calories your body burns.

Studies revealed that you could increase your metabolic rate by 7.4% by weight training for about 10 minutes three times a week. That is the same as burning about 125 calories per day.

  1. Cycling

Cycling is beneficial for weight loss and can also improve your fitness. You can do this exercise outdoor or indoors. While some believed that traditional cycling is a more effective and exciting way of losing weight, using stationary bikes in gyms and fitness centers can also give you the same result without having to ride in the sun.

Health experts claimed that cycling on a stationary bike at an average pace for 30 minutes could help you burn up to 260 calories, while riding a bicycle at an average pace for 3o minutes can help you burn up to 298 calories

Cycling is not only best for weight loss, but it also brings so many health benefits as well. Research proved that people who cycle frequently tend to look smarter. Cycling can also lead to an increase in insulin sensitivity, lower your risk of cancer, heart disease, and even death.

Cycling is a good exercise for fitness at all levels. It works well for both beginners and experts. Cycling also helps you stay active without posing pains on your joints.

  1. Swimming

Swimming is an exciting weight loss exercise. It’s a fun way to lose weight and stay fit. Swimming for half an hour helps you burn about 233 calories, and it doesn’t come with any stress.

How much you swim determines how many calories you burn. Swimming an hour four days a week can help reduce your body fat (including belly fat), minimize your risk of developing heart diseases, and improve your flexibility.  

Many people who swim regularly hardly develop any ailment in their body unless contracted through some external factors.

Another advantage of swimming is that it heals joint pains and injuries.

Final Words

Exercising is very useful, time-friendly, fun, and comfortable. Many of our routine exercises can help us burn a significant number of calories and give us a perfect shape.

Other exercises that work significantly for weight loss include yoga, internal training, Pilates, and more. All these exercises are good for weight loss, but you need to choose the one you enjoy doing the most for easy continuity and better results.

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