Many types of physical activity can support weight loss by increasing the calories you burn. The amount of weight you can expect to lose may vary depending on your age, diet, and starting weight.
Estimates state that
Exercising is one of the most common strategies employed by those trying to shed a few pounds. It burns calories, and this plays a key role in weight loss.
Here are the eight best exercises for weight loss.
Walking can be a convenient way for many beginners to exercise without feeling overwhelmed or needing to purchase equipment. It’s also a lower-impact exercise, meaning it’s less likely to stress your joints.
To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.
The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 10.8 calories per minute jogging and 13.2 calories per minute when running.
A 180-pound (81-kg) person burns about 13.9 calories per minute jogging and 17 calories per minute when running.
To get started, aim to jog for 20–30 minutes 3–4 times per week.
Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints.
The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6.4 calories per minute cycling at a speed of 10 miles per hour (MPH). A 180-pound (81-kg) person burns about 8.2 calories per minute cycling at 10 MPH.
Studies have also found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death than those who don’t cycle regularly.
The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 7.6 calories per minute of weight training. A 180-pound person burns about 9.8 calories per minute of weight training.
In addition, studies
Interval training, more commonly known as high intensity interval training (HIIT), is a broad term for short bursts of intense exercise that alternate with recovery periods.
Typically, a HIIT workout lasts 10–30 minutes and can burn many calories.
That means HIIT can help you burn more calories while exercising less.
To get started, choose a type of exercise, such as running, jumping, or biking, and your exercise and rest times.
For example, pedal as hard as you can on a bike for 30 seconds, then pedal slowly for 1–2 minutes. Repeat this pattern for 10–30 minutes.
The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 9 calories per minute swimming at a crawl or moderate pace.
A 180-pound (81-kg) person burns about 11.6 calories per minute swimming at a crawl or moderate pace.
How you swim appears to affect how many calories you burn.
Swimming is its low impact nature, meaning it’s easier on your joints. This makes it a great option for people with injuries or joint pain.
According to a study sponsored by the American Council on Exercise, a person weighing around 140 pounds (64 kg) would burn 108 calories at a 30-minute beginner’s Pilates class or 168 calories at an advanced class of the same duration.
You can do Pilates at home or at one of the many gyms that offer Pilates classes.
To further boost weight loss with Pilates, combine it with a balanced diet and other forms of exercise, such as weight training or cardio.
It’s important to remember that weight loss is not a linear process, and it’s common to find yourself losing weight more quickly when you first start.
How much weight you can expect to lose from exercise depends on your:
- Starting weight: People with a higher starting weight
typically havea higher BMR. This is the number of calories your body burns when performing basic life-preserving functions. A high BMR means you will burn more calories during activity and rest.
- Age: Older people tend to carry more fat and less muscle mass, reducing their BMR. A lower BMR can make it
more difficultto lose weight.
- Sex: People assigned female at birth (AFAB) tend to have a greater fat-to-muscle ratio than those assigned male (AMAB), which can affect BMR. As a result, AMAB individuals tend to lose weight quicker than AFAB folks, even if each group consumes a similar number of calories.
- Diet: Weight loss
occurs whenyou burn more calories than you consume. Thus, a calorie deficit is essential to losing weight.
- Sleep: Studies have found that a lack of sleep
may slowthe rate at which you lose weight and even increaseyour cravings for high calorie foods.
- Medical conditions: People with medical conditions like depression and hypothyroidism may lose weight at a
- Genetics: Studies
have shownthat weight loss has a genetic component, which may affect certain people with obesity.
Losing weight too fast can have negative health consequences. It can
- hair loss
- irregular menstruation
People who lose weight too fast are also more prone to regaining it.
Some great choices for burning calories include walking, jogging, running, cycling, swimming, weight training, interval training, yoga, and Pilates.
Many other exercises can also help boost your weight loss efforts.
It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long-term and see results.