Best Exercises For Weight Loss At Home – 8 Best And Useful Ways
Best Exercises For Weight Loss – Estimates show that about half of all American adults attempt to lose weight each year.
Besides diet, exercise is one of the most common strategies used by anyone trying to lose weight. It burns calories, and this plays an important role in losing weight.
In addition to helping you lose weight, exercise has many other benefits. It may include improved mood, stronger bones, and reduced risk of many chronic diseases.
Here are 8 useful and best exercises for weight loss:
1. Walking
Walking is one of the best exercises for weight loss, and for good reason.
It’s a simple and easy way for beginners to get started without the stress of buying equipment. In addition, this is a low impact exercise, meaning it does not stress the joints.
According to Harvard Health, a 70 kg person burns about 175 calories for every 30 minutes of walking at a moderate pace of 6.4 km/h.
A 12-week study of 20 obese women found that walking for 50 to 70 minutes 3 times a week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.
It’s easy to incorporate walking into your daily routine. To add more steps to your day, try going for a walk at lunchtime, climbing stairs at work, or walking your dog.
To get started, try walking for 30 minutes 3 or 4 times a week. You can gradually increase the length or frequency of walking as your fitness improves.
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2. Running Or Jogging
Jogging and running are great exercises to help you lose weight.
Although they look the same, the main difference is that running speeds are typically between 6.4 and 9.7 km/h (4 to 6 miles per hour), while running speeds are above 9.7 km/h (6 miles per hour).
Harvard Health estimates that a 70 kg person burns about 288 calories in 30 minutes of running at 8 km/h or 360 calories in 30 minutes of running at 9.7 km/h. ).
In addition, studies have shown that running and jogging can help burn visceral fat, commonly known as belly fat. This type of fat surrounds the internal organs and is associated with some chronic diseases such as heart disease and diabetes.
Both jogging and running are great exercises to do anywhere and are easy to incorporate into your weekly routine. To get started, try running for 20-30 minutes 3-4 times a week.
If running or jogging outdoors is hard on your joints, try running on a softer surface like grass. In addition, many treadmills have built-in cushions that can relieve stress on your joints.
3. Cycling
Best Exercises For Weight Loss – Cycling is a popular exercise that improves your fitness and can help you lose weight.
While cycling is traditionally an outdoor activity, many gyms and fitness centers have exercise bikes that allow you to cycle indoors.
Harvard Health estimates that 70 kg people burn about 252 calories in 30 minutes of stationary cycling at a moderate pace, or 288 calories in 30 minutes of cycling at an average speed of 12 to 13.9 mph (19 to 22.4 miles per hour).
Not only is cycling good for weight loss, research has shown that people who cycle regularly have better overall fitness, higher insulin sensitivity, and a lower risk of heart disease, cancer, and death than those who don’t.
Cycling is great for all skill levels, from beginners to athletes. Plus, it’s a no-weight, low-impact exercise, so you don’t put too much stress on your joints.
4. Weight Training
Weight training is a popular option for anyone looking to lose weight. A 70kg person burns about 108 calories in 30 minutes of strength training.
Additionally, strength training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR), or the number of calories your body burns at rest.
A 6-month study found that doing just 11 minutes of strength training 3 times a week resulted in an average 7.4% increase in metabolic rate. In this study, that increase was equivalent to burning an additional 125 calories per day.
Another study found that 24 weeks of weight training resulted in a 9% increase in men’s metabolic rate, the equivalent of burning around 140 more calories per day. Among women, the increase in metabolic rate is almost 4%, or 50 more calories per day.
Additionally, studies have shown that your body continues to burn calories for hours after resistance training compared to aerobic exercise.
5. Interval Training
Interval training, better known as high-intensity interval training (HIIT), is a general term for short bursts of intense exercise interspersed with recovery periods. A typical HIIT workout lasts 10-30 minutes and burns a lot of calories.
A study in 9 active men found that HIIT burned 25% to 30% more calories per minute than other types of exercise, including weight training, cycling, and treadmill running.
That means HIIT can help you burn more calories while spending less time exercising.
Additionally, many studies have shown that HIIT is very effective at burning abdominal fat, which is associated with many chronic diseases.
HIIT is easy to incorporate into your exercise program. All you need to do is choose the type of exercise, such as running, jumping or cycling, as well as the exercise and rest time.
For example, pedal as hard as you can on your bike for 30 seconds and then pedal at a slow pace for 1-2 minutes. Repeat this pattern for 10-30 minutes.
6. Swimming
Swimming is a fun way to lose weight and get fit. Harvard Health estimates that a 150-pound person burns about 216 calories in half an hour of swimming.
How you swim affects how many calories you burn. A study of competitive swimming found that breaststroke burned the most calories, followed by butterfly, backstroke, and freestyle.
A 12-week study of 24 middle-aged women found that swimming for 60 minutes 3 times a week significantly reduced body fat, improved flexibility, and reduced several risk factors for heart disease, including high total cholesterol and triglyceride levels in the blood.
Another benefit of swimming is its low-impact nature, which means it’s easier on your joints. This makes it a great option for people with joint injuries or pain.
7. Yoga
Yoga is a popular way to exercise and relieve stress.
While it’s not generally considered an exercise for weight loss, it burns a lot of calories and provides many additional health benefits that can help with weight loss.
Harvard Health estimates that a person weighing 70kg burns about 144 calories in 30 minutes of yoga.
A 12-week study of 60 obese women found that those who participated in two 90-minute yoga sessions a week experienced a greater reduction in waist circumference than control women, an average of 1.5 inches.
Additionally, the yoga group experienced an increase in mental and physical well-being. In addition to burning calories, research has shown that yoga can teach mindfulness and reduce stress levels.
Most gyms offer yoga classes, but you can practice yoga anywhere. This includes from the comfort of your home, as there are many guides on the Internet.
8. Pilates
Pilates is a great exercise for beginners to help you lose weight.
According to a study sponsored by the American Council on Exercise, a person weighing about 64 kg will burn 108 calories in a 30-minute beginner Pilates session, or 168 calories in an advanced session of the same duration.
While Pilates may not burn as many calories as aerobic exercises like running, many people enjoy it, which makes it easier to do over time.
An 8-week study in 37 middle-aged women found that 90 minutes of Pilates, 3 times a week, significantly reduced the circumference of the waist, abdomen, and hips compared to a control group that did not exercise for the same amount of time. .
In addition to weight loss, Pilates can reduce lower back pain and improve strength, balance, flexibility, endurance, and overall fitness.
If you want to try Pilates, consider incorporating it into your weekly routine. You can practice Pilates at home or at one of the many gyms offering Pilates classes.
To further increase your weight loss with Pilates, combine it with a healthy diet or other forms of exercise such as strength training or cardio.
How much weight do you really expect to lose?
Best Exercises For Weight Loss – The amount of weight you can expect to lose with exercise depends on many factors.
This includes:
- Starting Weight: People with a higher starting weight tend to have a higher basal metabolic rate. This is the number of calories your body burns while performing basic life support functions. A high BMR means you will burn more calories during activity and at rest.
- Age: Older people tend to have more fat mass and less muscle mass, which lowers their BMR. A lower BMR can make weight loss difficult.
- Gender: Women tend to have a higher fat to muscle ratio than men, which can affect your BMR. As a result, men tend to lose weight faster than women, even if they consume the same amount of calories.
- Diet: Weight loss occurs when you burn more calories than you eat. Therefore, a calorie deficit is essential for weight loss.
- Sleep: Studies have shown that a lack of sleep can slow down the rate of weight loss, as well as increase cravings for high-calorie foods.
- Diseases: People with diseases such as depression and hypothyroidism may lose weight more slowly.
- Genetics: Studies have shown that weight loss has a genetic component that can affect some obese people.
While most people want to lose weight quickly, experts generally recommend losing 0.5 to 1.36 kg, or about 1% of body weight, every week.
Losing weight too quickly can have negative health consequences. For example, it can lead to muscle loss and increase the risk of conditions such as kidney stones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods.
Also, people who lose weight quickly are more likely to gain it back. It is important to note that weight loss is not a linear process and it is normal for you to start losing weight faster.
The Bottom Line
Best Exercises For Weight Loss – Many exercises will help you lose weight. Some great options for burning calories include walking, jogging, jogging, cycling, swimming, strength training, interval training, yoga, and Pilates.
However, many other exercises can also help boost your weight loss efforts.
The most important thing is to choose an exercise that you enjoy doing. This increases the likelihood that you will stick with it for a long time and see results.