Exercises for Weight Loss

This article delves into various exercises for weight loss. Different forms of physical activity can significantly aid in weight loss by increasing the number of calories you burn throughout the day.

The amount of weight loss you can realistically expect may vary based on factors such as your age, dietary habits, and initial weight. Research estimates that approximately half of all American adults make an effort to lose weight each year.

Engaging in regular exercise is one of the most popular strategies for individuals looking to lose a few pounds. By burning calories, physical activity plays a crucial role in the weight loss process.

Beyond weight loss, exercise offers a multitude of additional benefits, including enhanced mood, stronger bones, and a lower risk of developing various chronic diseases.

Below, you will find a list of the most effective exercises for promoting weight loss.

Walking
Walking is an accessible and convenient form of exercise, especially for beginners who may feel intimidated by more intense workouts or the need for specialized equipment. This low-impact activity is easier on the joints, making it suitable for a wide range of fitness levels.

According to the American Council on Exercise, a person weighing 140 pounds (65 kilograms) burns approximately 7.6 calories per minute while walking, whereas a 180-pound (81-kilogram) individual burns about 9.7 calories per minute.

A 12-week study involving 20 women with obesity revealed that walking for 50 to 70 minutes three times a week led to an average reduction in body fat and waist circumference of 1.5% and 1.1 inches (2.8 cm), respectively.

To begin, aim for walks of about 30 minutes, three to four times a week. As your fitness improves, you can gradually increase both the duration and frequency of your walking sessions.

Jogging or Running

While jogging and running may appear similar, the primary distinction lies in their pace: jogging typically ranges from 4 to 6 mph (6.4 to 9.7 km/h), whereas running is defined as a pace faster than 6 mph (9.7 km/h).

According to the American Council on Exercise, a person weighing 140 pounds (65 kilograms) burns approximately 10.8 calories per minute while jogging and about 13.2 calories per minute when running. For a 180-pound (81-kilogram) individual, the calorie burn is around 13.9 calories per minute for jogging and 17 calories per minute for running.

Research indicates that both jogging and running can effectively target visceral fat, often referred to as belly fat. T

his type of fat surrounds internal organs and is associated with an increased risk of chronic diseases such as heart disease and diabetes.

To begin incorporating jogging or running into your routine, aim for sessions lasting 20 to 30 minutes, three to four times a week. If you find outdoor jogging or running hard on your joints, consider choosing softer surfaces like grass or using treadmills with built-in cushioning to lessen the impact on your joints.

Cycling
Cycling is a non-weight-bearing, low-impact exercise that places minimal stress on your joints, making it an excellent option for individuals of all fitness levels.

According to the American Council on Exercise, a person weighing 140 pounds (65 kilograms) burns about 6.4 calories per minute when cycling at a speed of 10 miles per hour (MPH).

For someone weighing 180 pounds (81 kilograms), the calorie burn increases to approximately 8.2 calories per minute at the same speed.

Research has demonstrated that individuals who cycle regularly experience improved overall fitness, enhanced insulin sensitivity, and a reduced risk of heart disease, cancer, and mortality compared to those who do not cycle regularly.

While cycling is often associated with outdoor activities, many gyms and fitness centers offer stationary bikes, allowing you to enjoy cycling indoors.

Weight Training

Weight training is an effective way to build strength and promote muscle growth, which can help elevate your resting metabolic rate (RMR)—the number of calories your body burns at rest.

The American Council on Exercise estimates that a 140-pound (65-kilogram) person burns around 7.6 calories per minute during weight training. For a 180-pound individual, this figure rises to about 9.8 calories per minute.

One six-month study found that performing just 11 minutes of strength-based exercises three times per week resulted in an average 7.4% increase in metabolic rate, translating to burning an additional 125 calories per day.

Another study indicated that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which corresponds to burning roughly 140 more calories daily. For women, the increase was nearly 4%, equating to an extra 50 calories burned per day.

Moreover, research has shown that your body continues to burn calories for several hours after completing a weight-training session, a phenomenon that is less pronounced with aerobic exercise.

Interval Training

Interval training, often referred to as high-intensity interval training (HIIT), involves alternating short bursts of intense exercise with periods of recovery.

Typically, a HIIT workout lasts between 10 to 30 minutes and can result in significant calorie burning. One study involving nine active men found that HIIT burned 25% to 30% more calories per minute compared to other forms of exercise, including weight training, cycling, and treadmill running. This means that HIIT can help you burn more calories in a shorter amount of time.

Numerous studies have demonstrated that HIIT is particularly effective at reducing belly fat, which is associated with various chronic diseases.

To get started, select an exercise such as running, jumping, or cycling, and determine your exercise and rest intervals. For example, you might pedal as hard as you can on a bike for 30 seconds, then slow down for 1 to 2 minutes. Repeat this pattern for a total of 10 to 30 minutes.

Swimming
According to the American Council on Exercise, a person weighing 140 pounds (65 kilograms) burns approximately 9 calories per minute when swimming at a crawl or moderate pace. In contrast, a 180-pound (81-kilogram) individual burns about 11.6 calories per minute at the same pace.

The stroke you choose while swimming can significantly impact the number of calories you burn. Research on competitive swimmers has shown that the breaststroke typically burns the most calories, followed by the butterfly, backstroke, and freestyle strokes.

A 12-week study involving 24 middle-aged women found that swimming for 60 minutes three times a week led to significant reductions in body fat, improved flexibility, and decreased risk factors for heart disease, such as elevated cholesterol and blood triglyceride levels.

Swimming’s low-impact nature makes it gentle on the joints, making it an excellent option for individuals with injuries or joint pain.

Yoga
Although yoga is not typically viewed as a weight loss exercise, it can burn a significant number of calories and offers a variety of health benefits that may support weight loss efforts.

A 12-week study involving 60 women with obesity found that those participating in two 90-minute yoga sessions per week experienced an average reduction in waist circumference of 1.5 inches (3.8 cm) compared to a control group. Additionally, the yoga group reported improvements in both mental and physical well-being.

Research has shown that yoga can foster mindfulness and reduce stress levels, which are important factors in weight management.

Most gyms offer yoga classes, but it can also be practiced anywhere, including in the comfort of your home, thanks to the abundance of guided tutorials available online.

Pilates
A study sponsored by the American Council on Exercise found that a person weighing approximately 140 pounds (64 kg) burns about 108 calories during a 30-minute beginner Pilates class and 168 calories in an advanced class of the same duration.

While Pilates may not burn as many calories as more vigorous aerobic exercises like running, many individuals find it enjoyable, making it easier to maintain over time.

An eight-week study involving 37 middle-aged women revealed that performing Pilates exercises for 90 minutes three times per week led to significant reductions in waist, stomach, and hip circumference compared to a control group that did not engage in any exercise during the same period.

Pilates can also help reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness.

You can practice Pilates at home or join one of the many gyms that offer Pilates classes. To enhance weight loss results with Pilates, consider combining it with a balanced diet and other forms of exercise, such as weight training or cardiovascular workouts.

How Much Weight Can You Realistically Expect to Lose?

When it comes to weight loss, it’s crucial to recognize that the journey is rarely a straight path. Many people experience a quicker initial weight loss at the beginning of their efforts, which can be encouraging but is not necessarily indicative of long-term results.

The amount of weight you can expect to lose through exercise can vary significantly based on several factors:

• Starting Weight: Individuals with a higher starting weight generally have a higher basal metabolic rate (BMR), which is the number of calories your body requires to perform essential life-sustaining functions. A higher BMR means that you will burn more calories both during physical activity and at rest.
• Age: As people age, they often carry more body fat and less muscle mass, which can lead to a decrease in BMR. This reduction in metabolic rate can make weight loss more challenging for older adults.
• Sex: Those assigned female at birth (AFAB) typically have a higher fat-to-muscle ratio compared to those assigned male at birth (AMAB). This difference in body composition can affect BMR, leading AMAB individuals to lose weight more rapidly than AFAB individuals, even when both groups consume a similar number of calories.
• Diet: Successful weight loss fundamentally hinges on burning more calories than you consume. Achieving a calorie deficit is essential for losing weight, so the quality and quantity of your diet play significant roles in your progress.
• Sleep: Research has indicated that insufficient sleep can slow down the rate of weight loss and may even heighten cravings for high-calorie foods, making it more difficult to maintain a healthy eating pattern.
• Medical Conditions: Certain medical conditions, such as depression and hypothyroidism, can hinder weight loss efforts, leading to a slower rate of progress for some individuals.
• Genetics: Studies have shown that genetics can influence weight loss, potentially affecting how certain individuals respond to diet and exercise, especially in cases of obesity.

While it’s natural to want to lose weight quickly, health experts typically recommend aiming for a gradual loss of no more than 1 to 2 pounds (0.5 to 1.36 kg) per week, or roughly 1% of your total body weight.

Rapid weight loss can pose several health risks, including:

• Muscle loss
• Gallstones
• Dehydration
• Fatigue
• Malnutrition
• Headaches
• Irritability
• Constipation
• Hair loss
• Irregular menstruation

Moreover, individuals who lose weight too quickly are often at a higher risk of regaining the weight later on. A sustainable approach to weight loss is essential for long-term success and overall well-being.

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