According to statistics, 50% of adults try to lose weight
every year. In addition to dieting, exercise is one of the most commonly used
strategies for people who want to lose weight. In addition to helping us burn
calories, increase metabolism, and lose weight, exercise also has many other
benefits, including improving mood, enhancing bone strength and reducing many
chronic diseases.
Here are the 8 best exercise methods to lose weight.
1. Brisk walking
Brisk walking is one of the best ways to lose weight,
because it is the most convenient and easy way for beginners and novices. If
you don’t know anything about fitness, you will not feel overwhelmed, let alone
buy equipment. However, this is a sport that has less impact on weight loss,
and the pressure on joints is not as great as running.
According to Harvard Health Statistics, a 70 kg person can
burn 167 calories per 30 minutes of walking (a speed of 6.4 km/h, that is, a
moderate and steady pace 5).
A 12-week study of 20 obese women found that brisk walking
for 50-70 minutes a week, 3 times a week, can reduce body fat percentage by
1.5% and waist circumference by an average of 2.8 cm.
If you are a novice, you can easily integrate walking into
your daily activities. To increase the number of steps in a day, you can take a
walk after lunch, not take the elevator, lie down on the company stairs, or
take the dog for a walk.
Specifically, your goal is to walk 3 to 4 times a week, 30
minutes each time, and then gradually increase as your body adapts to increase
the time or frequency of walking.
Summary: For beginners, brisk walking or walking is a good
exercise. It can be done anywhere, does not require equipment, and puts little
pressure on the joints. It is recommended that you increase walking or brisk
walking in your daily activities. You cannot take the car without taking the
car, and you can climb the stairs without taking the elevator. However, the
weight loss effect is the worst compared with other training methods.
2. Jogging or running
Jogging and running are also a good training method.
Although they are not the most efficient way of weight loss training, as
fitness novices and beginners, or even people who rarely exercise, they can
help you lose weight in the first 1-2 weeks.
Although jogging and running look similar, the main
difference is that the speed of jogging is usually between 6.4-9.7 km/h, while
the speed of running is generally faster than 9.7 km/h.
According to statistics from Harvard Health, if you jog at a
speed of 8 km/h, a 70 kg person will burn about 298 calories every 30 minutes.
If you run at a speed of 9.7 km/h, every 30 minutes Will burn 372 calories.
In addition, studies have also found that jogging or running
can help burn harmful visceral fat, commonly referred to as belly fat. This
type of fat wraps around your internal organs and can lead to risks of various
chronic diseases (such as heart disease and diabetes).
Jogging and running can be done anywhere and can be easily
integrated into your daily activities. So, if you want to start running, you
can set a goal of running 3-4 times a week, jogging for 20-30 minutes each
time.
Of course, this is the best state, but there is no need to
pursue perfection. It is possible to run 3 minutes each time and 3 times a
week. It is better to do it than not. Cultivating habits is the key, not how
much you exercise. As long as you exercise for even one minute each time, you
will win ✌️. Long-term maintenance is more important than
daily exercise. Don't forget, perfection is the culprit of procrastination.
If you have knee discomfort and sore knee joints, running
outdoors may not be the best choice. You can run or jog on soft ground such as
grass. In addition, many treadmills have a built-in cushioning function, which
will make your knee joint easier to adapt.
Summary: Jogging and running are one of the training methods
to lose weight. It is simple to merge into your daily life. Although it is not
the most efficient way to lose weight, it can also help burn belly fat.
3. Cycling or spinning
Best Exercise for Weight Loss
Spinning or cycling is a popular form of exercise that can
improve your health and help you lose weight. Although cycling is traditionally
done outdoors, many gyms and fitness centers have stationary bicycles and
spinning bikes for indoor cycling.
Harvard Health estimates that a 70 kg person riding a
stationary bicycle at a moderate speed (19–22.4 km/h) burns about 260 calories
every 30 minutes.
Cycling can not only lose weight, but research has found
that, compared with those who ride bicycles irregularly, people who regularly
ride bicycles have better overall health, higher insulin sensitivity, and lower
heart disease, cancer, and death.
From beginners to professional athletes, cycling is very
useful for people of all fitness levels. Moreover, this is a
non-weight-bearing, low-impact exercise, so it does not put too much pressure
on the joints. However, of course low impact means that the weight loss effect
of cycling is not as good as the weight training (strength training) mentioned
below.
Summary: Cycling is very useful for people of all health
levels. You can ride a bike outdoors or ride a stationary spinning bike
indoors. It is associated with multiple health benefits, including improving
insulin sensitivity and reducing the risk of certain chronic diseases. However,
weight loss is not as good as weight training.
4. Weight training (strength training, anaerobic training,
resistance training, iron lifting)
Weight training is the best choice for people who want to
lose weight. According to Harvard Health Statistics, for every 30 minutes of
weight training or strength training, a 70 kg person burns about 112 calories.
In addition, weight-bearing training can also help you build
strength and promote muscle growth, accelerate fat burning, thereby increasing
your resting metabolic rate (RMR), that is, increasing the calories your body
burns at rest (12 Trusted source). A 6-month study has shown that performing
weight training 3 times a week for only 11 minutes each time can increase the
metabolic rate by an average of 7.4%, which is equivalent to sitting still and
burning 125 more calories every day.
Another study found that 24 weeks of weight-bearing training
can increase men's metabolic rate by 9%, which is equivalent to burning an
extra 140 calories per day. Women's metabolic rate can increase by nearly 4%,
which is equivalent to burning 50 more calories a day even if you don't
exercise.
In addition, a large number of studies have also shown that
compared with aerobic exercise, your body continues to burn calories a few
hours after weight-bearing training. Even if you sleep, watch TV, watch your
mobile phone, lie still, your body is also In telling the burning heat.
Summary: Weight training can help you lose weight by
accelerating the burning of calories inside the body during and after training.
In addition, weight training can also help you increase muscles, thereby
increasing your resting metabolic rate that is, increasing the calories burned
by the body at rest.
5. Swimming
The best exercise for weight loss swimming
Swimming is a great way to lose weight and keep in shape.
According to estimates by Harvard Health, a 70 kg person can burn about 233
calories after swimming for half an hour.
Your swimming style will determine how many calories you
burn. For example, every 30 minutes, a 70 kg person can burn 298 calories in
backstroke, 372 calories in breaststroke, 409 calories in butterfly, and 372
calories in freestyle (5).
A 12-week study of 24 middle-aged women found that swimming
3 times a week for 60 minutes each time can significantly reduce body fat,
improve flexibility, and reduce many risk factors for heart disease, including
high total cholesterol And blood triglycerides (22 trusted sources).
Another advantage of swimming is that the impact on the body
is small, which means your joints are easier. This is a good choice for people
with injuries or joint pain. However, it is precisely because of the small
impact on the body that swimming is aerobic exercise, and the effect of weight
loss and fat reduction is not as good as weight training.
Summary: For people who want to lose weight, swimming is a
less efficient exercise. However, it can help you improve physical flexibility
and reduce risk factors for various diseases.
6. Yoga
Yoga is a popular way to relieve stress. Although yoga is
not generally considered a weight loss exercise, it can burn a certain amount
of calories (depending on how hard you do yoga) and has many other health
benefits that can help you lose weight.
According to estimates from Harvard Health, for every 30
minutes of yoga practice, a 70 kg person can burn approximately 149 calories
(5). A 12-week study of 60 obese women found that compared with the control
group, taking 90-minute yoga sessions twice a week reduced their waist
circumference by an average of 3.8 cm (23 trusted sources). In addition, the
physical and mental stress health of the participants in the yoga group
improved (23 trusted sources).
In addition to burning calories, research has also shown
that yoga can teach mindfulness, help rationally control thinking, help you
resist unhealthy foods, control overeating, and better understand the body’s
hunger signals (24 trusted sources, 25 may Letter source).
Yoga classes are available all over the city, and you can
practice yoga anywhere, including the comfortable environment at home, and
there are many online tutorials and yoga apps.
Summary: Yoga is a low-intensity weight loss exercise that
can be performed almost anywhere. It not only burns calories, but also teaches
you mindfulness and self-control to help you resist food cravings.
7. Pilates
Pilates is a sport for novices and beginners, which can help
you lose weight to a certain extent.
According to a study sponsored by the American Sports Commission,
a 64 kg person can burn 108 calories in 30 minutes in a beginner Pilate’s
class. However, advanced training sports such as weight training burns 168
calories.
Although Pilates may not burn as many calories as aerobic
exercises such as running, many people find it fun and not boring, and it may
be easier to stick to it than running.
An 8-week study of 37 middle-aged women found that compared
with a control group of females who did not exercise during the same period,
Pilates exercises 3 times a week for 90 minutes each time can significantly
reduce waist and abdomen And hip circumference.
In addition to weight loss, Pilates can also reduce back
pain and improve your strength, balance, flexibility, endurance and overall
health.
You can do Pilates at home or go to a professional gym that
provides Pilates classes. And in order to further increase the weight loss
effect of Pilates, it can be combined with healthy eating habits or other forms
of training, such as weight training, the weight loss effect will be better.
Summary: Pilates is a beginner exercise that can help you
lose weight while improving other aspects of your body’s strength, as well as
balance, flexibility and endurance.
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