Many types of physical activity can support weight loss by increasing the calories burned, so what are the most important ones?
The amount of weight you can expect to lose can vary depending on your age, diet, and initial weight. Exercise is one of the most common strategies used by those trying to shed some weight.
In addition to helping you lose weight, physical exercises have many other benefits, including improving mood, stronger bones, and reducing the risk of various chronic diseases.
Below are the top 6 exercises for weight loss:
- Walking
Walking can be a suitable way for many beginners to engage in physical activity without feeling fatigued or the need to purchase equipment. It is also a low-impact exercise, meaning it puts less strain on your joints, according to a report on Healthline.
A person weighing 65 kilograms burns about 7.6 calories per minute while walking. A person weighing 81 kilograms burns around 9.7 calories per minute.
A 12-week study on 20 obese women found that walking for 50-70 minutes, 3 times a week, reduced body fat and waist circumference by 1.5% and 2.8 cm respectively.
To start, 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.
- Running or Jogging
Although they may seem similar, the main difference is that running speeds generally range from 6.4-9.7 km/h, while jogging is over 9.7 km/h.
A person weighing 65 kilograms burns approximately 10.8 calories per minute while running and 13.2 calories per minute when jogging.
A person weighing 81 kilograms burns about 13.9 calories per minute while running and 17 calories per minute when jogging.
Researchers found that running and jogging can help burn visceral fat, known as belly fat, which wraps around your internal organs and is linked to various chronic diseases.
To start, aim to run for 20-30 minutes, 3-4 times a week.
If outdoor running or jogging significantly impacts your joints, try running on softer surfaces like grass. Many treadmills also have cushioning, which may be easier on your joints.
- Cycling
Cycling is a low-impact exercise that does not require weight-bearing, so it does not put a lot of pressure on your joints.
A person weighing 65 kilograms burns about 6.4 calories per minute while cycling at a speed of 16 kilometers per hour.
A person weighing 81 kilograms burns about 8.2 calories per minute while cycling at a speed of 16 kilometers per hour.
Studies have also found that regular cyclists generally have better overall fitness.
- Weightlifting
Weightlifting can help build strength, increase muscle mass, and raise your resting metabolic rate, or the number of calories your body burns at rest.
A person weighing 65 kilograms burns approximately 7.6 calories per minute from weightlifting.
A person weighing 81 kilograms burns around 9.8 calories per minute from weightlifting.
A study showed that weightlifting for 11 minutes, 3 times a week, resulted in a 7.4% increase in metabolic rate.
In this study, the increase was equivalent to burning an additional 125 calories per day.
Another study found that 24 weeks of weightlifting led to a 9% increase in metabolic rate in men, equivalent to burning nearly 140 extra calories daily. Among women, the increase was around 4% or 50 additional calories per day.
Furthermore, studies have shown that your body continues to burn calories for several hours after weightlifting compared to aerobic exercises like running and walking.
- High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) involves short periods of intense exercises alternating with rest periods.
HIIT exercises usually last 10 to 30 minutes and can burn a lot of calories.
A study on 9 active men found that HIIT burns 25-30% more calories per minute compared to other types of exercises, including weight training, cycling, and treadmill running.
This means that HIIT can help you burn more calories while exercising less.
Many studies have shown that HIIT is particularly effective in burning belly fat, which is associated with various chronic diseases.
To start, choose an exercise like running, jumping, or cycling and select exercise and rest times.
For example, exercise as hard as possible on a bike for 30 seconds, then exercise slowly for 1-2 minutes. Repeat this pattern for 10-30 minutes.
- Swimming
A person weighing 65 kilograms burns about 9 calories per minute while swimming at a slow or moderate pace.
A person weighing 81 kilograms burns around 11.6 calories per minute while swimming at a slow or moderate pace.
The swim stroke seems to affect the number of calories burned.
A study on competitive swimmers found that most calories were burned during breaststroke, followed by butterfly, backstroke, and freestyle.
Swimming is easier on your joints, making it a great option for those with injuries or joint pain.
How Much Weight Can You Lose Through Exercise?
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.
The amount of weight you can expect to lose through physical exercises depends on:
-
Initial Weight: People with higher initial weights usually have higher basal metabolic rates, which is the number of calories your body burns to perform basic life-sustaining functions. A higher basal metabolic rate means you’ll burn more calories during activity and at rest.
-
Age: Older individuals tend to carry more fat and less muscle mass, reducing their basal metabolic rate. A lower basal metabolic rate can make weight loss more challenging.
-
Gender: Women tend to have a higher fat-to-muscle ratio than men, which can affect their basal metabolic rate. As a result, men tend to lose weight faster than women.
-
Diet: Weight loss occurs when you burn more calories than you consume. Therefore, a caloric deficit is necessary for weight loss.
-
Sleep: Studies have shown that lack of sleep may slow down the rate of weight loss and increase cravings for high-calorie foods.
-
Medical Conditions: People with medical conditions such as depression and hypothyroidism have slower weight loss rates.
Risks of Rapid Weight Loss
While many people aim to lose weight quickly, experts often recommend losing no more than 1-2 pounds (0.5-1.36 kilograms) or approximately 1% of body weight per week.
Losing weight rapidly can have negative health consequences and can lead to muscle loss and increased risk of:
- Gallstones
- Dehydration
- Fatigue
- Malnutrition
- Headaches
- Irritability
- Constipation
- Hair loss
- Irregular menstrual periods
Individuals who lose weight rapidly are also more prone to regain it.
