Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss. In addition to helping, you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.
best exercises for weight loss
Walking is one of the best exercises for weight loss and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
Jogging or running
Jogging and running are great exercises to help you lose weight. Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.
Cycling is a popular exercise that improves your fitness and can help you lose weight. Cycling is great for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.
Weight training is a popular choice for people looking to lose weight. Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate the number of calories your body burns at rest.
Swimming is a fun way to lose weight and get in shape. Swimming for 60 minutes 3 times per week significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors
Yoga is a popular way to exercise and relieve stress. Yoga is a great weight loss exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food cravings.
Diet for weight loss
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
How it works: Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss unless you compensate by eating too much food during allowed eating periods.
Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits.
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.
How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.
Weight loss: Research shows that plant-based diets are effective for weight loss.
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
How it works: Low-carb diets restrict your carb intake in favor of protein and fat.
Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes.
Like low-carb diets, low-fat diets have been popular for decades. In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories. Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories.
Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes.