Fitness

The Best Exercises for Weight Loss | Greatest Guide Learn just 5 minutes

The Best Exercises for Weight Loss | Greatest Guide Learn just 5 minutes

Shedding pounds safely is a two-part trick: healthy eating and exercise!

  • Chowing good: Pick yummy foods that give your body what it needs. This might mean eating less sugary treats and more colorful fruits and veggies.
  • Moving your body: Get active to burn some energy! Take a walk, play a game, or do anything that gets you moving.

These healthy habits might seem hard, but they'll help you feel better and look your best!

To lose weight, aim for at least 150 minutes a week of exercise that gets your heart pumping a bit. Walking burns more calories the more weight you have. something more intense, 75 minutes a week of activities that make you breathe hard works too! Don't forget to add some muscle-building exercises two or three times a week. This can be as simple as using light weights or bodyweight exercises that work your whole body.

You already want to eat healthy to lose weight. This will give you energy to exercise and help you burn fat faster. Working out and eating right are both important to feeling your best and reaching your goals.

Now, let's talk about exercise! Here are some of the best ways to burn calories, according to the experts.


Walking

Walking is a great exercise for beginners. You don't need any specialized equipment, and it's simple to perform. It's also gentle on your body so it won't hurt your joints.

Walking helps you burn calories. Walking burns more calories the more weight you have. For example, a person who weighs 140 pounds burns about 8 calories per minute while walking. 

Walking's potential to aid in weight loss was examined in a research. 20 women walked for 50 to 70 minutes, 3 times a week for 12 weeks. The study found that walking helped the women lose some belly fat and their waist size got smaller.

Start by walking for a short time, like 30 minutes, 3 or 4 days a week. You can walk for longer or more days as you get stronger!


 Jogging & Running

Jogging and running are like cousins, they are similar but a bit different. Jogging is like walking but a little faster, like 4 to 6 miles per hour. Running is even faster, more than 6 miles per hour.

You burn more calories the faster you move! When you jog, you burn about 10 calories per minute if you weigh 140 pounds and 14 calories per minute if you weigh 180 pounds. Running burns even more - 13 calories per minute for 140 pounds and 17 calories per minute for 180 pounds!

Some exercises like jogging and running can help you burn fat around your tummy. This fat is bad for your body and can make you sick in the future.

Here's a good way to start: jog for a little over 20 minutes, 3 to 4 times a week. That's all it takes!

There's a special kind of belly fat that doctors call "visceral fat." It hides deep inside our bodies, wrapped around important organs. Running and jogging can help burn this fat. That's good news because too much visceral fat can lead to problems like heart disease and diabetes.

Start by walking or jogging for 20-30 minutes, 3 or 4 times a week. Like taking a walk!

If your knees or ankles feel sore from running outside, try running on soft ground like grass instead of sidewalks. Some machines called treadmills have comfy padding for running indoors too!

Water Exercises

Moving in water is a great way to exercise your body! You can swim, walk, or even do special water exercises. This is especially good for people who are overweight or have sore joints. Water helps you move without feeling all the bumps of the ground.

Here's why water exercise is awesome:

  • Easy on your joints: Water holds you up, so your knees and hips don't have to work as hard.
  • Great workout: Even though it feels easier, water makes your muscles work more!
  • Good for your heart: Your heart doesn't have to work quite as hard when you exercise in water.

Want to make it even more fun? Try using water toys like weights or pool noodles! They can make your workout more challenging and interesting.

Training with High-Intensity Intervals (HIIT)

Do short bursts of hard exercise followed by short rest periods to burn more fat! This is called HIIT. It's like a game where you go fast, then take a small break, then go fast again. You don't do HIIT every day, but it's a great way to lose weight. You burn more calories with HIIT than just walking or jogging for a long time. The hard exercise makes your body keep burning fat even after you stop working out, for up to a whole day!

Hiking

Walking and hiking are both good ways to exercise. But if you want to burn more energy, hiking is a better choice. This is because hiking is harder than walking on a flat sidewalk. When you hike uphill and on uneven ground, you work your legs and tummy muscles more. Additionally, it increases your calorie burn.

Cycling

Do you ride a bike? That's great! Riding a bike is a fun way to burn calories and lose weight. Even if you just go for a casual ride, you can burn between 400 and 500 calories in an hour! That's like riding for a whole movie!

Riding a bike is also easy on your body. This means almost anyone can do it, even if you're not super strong.

Studies show that riding your bike regularly can help you lose weight. In one study, people who rode their bikes 3 times a week for 3 months lost weight and belly fat, all without changing what they ate!

Another study found that riding a stationary bike inside can also be good for you. It can help your heart, blood pressure, and even cholesterol.


Spinning

Spinning is a fun exercise bike workout that burns calories and makes you stronger! It's easier on your joints than running, but still gets your heart pumping fast.

The best part? You don't just use your legs! Spinning can be a whole-body workout if you use your tummy muscles (core) and squeeze your inner thighs with each pedal stroke.

Here's a simple spinning workout to try:

  • Get on the bike and ride easy for 10 minutes to warm up.
  • Then, go fast for 30 seconds! Push hard!
  • After that, take it easy again for 1 minute.
  • Do this fast-then-easy thing 4 times in a row.
  • After the 4th fast part, take a longer break and ride easy for 4 minutes.
  • Do this whole thing (fast 30 seconds, easy 1 minute) 3 more times for a total of 37 minutes of exercise.

Interval training

Short bursts of exercise hard and fast followed by rest periods, that's interval training! People often call it HIIT, which stands for high-intensity interval training.

These workouts are quick, usually only 10 to 30 minutes long, but they burn a lot of calories. One study even found that people burned 25 to 30% more calories doing HIIT than other exercises like weight lifting or running on a machine. That means you can burn more calories in less time with HIIT!

HIIT is also great for burning belly fat, which can cause health problems.

Here's how to get started: pick an exercise you like, such as running, jumping, or riding a bike. Then choose how long you'll exercise hard and how long you'll rest. For instance, you could try biking fast for 30 seconds, then coast slowly for 1 to 2 minutes. Do this over and over for 10 to 30 minutes.

Pilates

Pilates is like fun exercises you do on a mat, sometimes with special tools. They help you get stronger and stay healthy! The exercises can be easy or hard, depending on what you need. You can find videos of Pilates online or try a class at a gym! 

Yoga

You do some exercises and calm your mind at the same time. It's a fantastic approach to unwind following work! But that's not all! Studies show people who are bigger and do yoga once a week for 30 minutes lose weight. They also become better at knowing when they're full so they don't eat too much. 

Lifting Weights

Lifting weights might sound like using heavy metal things, but it can be lots of different exercises! You can use light weights, rubber bands, or even special machines at the gym. As long as it makes your muscles work hard, it counts as resistance training.

To get even stronger, experts say to do exercises that use more than one part of your body at once. Squats are a good example of where you bend your knees like you're sitting. These exercises make your heart beat faster and help your muscles grow the most. They're also helpful for everyday things, like picking up groceries!

And guess what? When you want to lose weight, it's important to lose the right kind. Building muscles with exercise is even better than just losing weight. So next time you hear "lifting weights," remember it there can be many ways to get strong and healthy!

The best way to burn calories!

Here are some fun ways to burn those extra calories: walk, jog, run, bike, swim, lift weights, do quick bursts of exercise, and do yoga, and stretches like Pilates.

There are many other ways to move your body and help you lose weight too!

The most crucial step is to choose an activity you enjoy. That way, you'll keep doing it and see results!

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