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Effective Exercises For Weight Loss

From walking to Pilates, explore the best exercises for weight loss. Learn how to burn fat, build muscle, and enhance your overall fitness with these proven workouts.

  • 30 Dec 2024
  • 4 min read
  • 95 views

Exercise is one of the most popular methods to lose weight. It burns calories, which is vital for weight loss. Many different workouts can help you lose weight. A few of the best exercises for weight loss include Cardio, Yoga, and Pilates, which are great for flexibility, burning calories and improving cardiovascular health. Next is strength training-based exercises for weight loss which include exercises, like lifting weights and doing bodyweight exercises to help you build muscles. 

Let us look at the five best exercises for weight loss.

Best Exercises for Weight Loss

  • Walking
  • Jogging or running
  • Swimming 
  • Weight training
  • Pilates
  1. Walking

Walking is one of the best exercises for weight loss and also the easiest of all. It is a simple and easy way to get started, especially if you are new to working out and do not want to buy any special equipment. Walking regularly and gradually picking up the pace and distance can make a big difference in shedding those extra pounds over time. The best part is you can easily fit walking into your daily routine. For instance, take a walk during your lunch break, use the stairs at work instead of the elevator, or go for extra walks with your furry friend (if you have one!) to increase the number of steps you take daily.

  1. Jogging

A jogging pace is often between 6-9 km/h, while a running pace is speedier than 9 km/h, despite the similarities in appearance. According to a research study by Harvard Health, someone who weighs 70 kg can burn around 288 calories in 30 minutes of jogging at a speed of 8 km/h or 360 calories by running at 9.7km/h speed for 30 minutes. Jogging and running are great for losing belly fat. They are easy exercises you can do anywhere and fit into your weekly schedule without hassle. Try jogging for about 20 to 30 minutes, 3 to 4 times a week.

  1. Swimming

Swimming is another fantastic exercise for weight loss and is a lot of fun too. Research on competitive swimmers showed that the breaststroke burned the most calories, followed by the butterfly, backstroke, and freestyle. Swimming regularly, like doing it for an hour three times a week, can make a difference. It can help you reduce body fat, become more flexible, and even lower your risk of heart disease by cutting down on cholesterol and blood triglycerides. So, jump into the pool and swim your way to a healthier you!

  1. Weight training

Lifting weights is one of the best exercises for weight loss, even when you are just sitting or resting. It helps you get stronger and build more muscles. For instance, weighing around 70 kg, you can burn up to 108 calories in weight training of 30 minutes.

Some research studied people doing strength-based exercises for only 11 minutes, three times a week, for six months. Surprisingly, they saw an average improvement of 7.4% in their metabolic rate. Unlike aerobic exercises, the best part is that after a weight-training session, your body keeps burning calories for many hours. 

  1. Pilates

Pilates is one of the best exercises for weight loss for beginners. It focuses on core strength and flexibility. Pilates can burn calories, although not as much as aerobic exercises. However, with regular Pilates practice, you can gradually burn a substantial number of calories. Many people find Pilates enjoyable, which makes it easier to stick to over time. It also builds muscle mass and improves posture and metabolism. 

Conclusion

Although it takes time and effort, it is possible to reach your goals by being consistent throughout your weight loss journey. Take a calorie-deficit diet and follow the exercises for weight loss discussed above in your schedule. Note there is a chance of acquiring health issues during the difficult process of losing weight. These issues can include obesity-related illnesses like heart disease, stroke, T2 diabetes, and certain cancers. You will be less likely to be required to pay for the high expense of medical care for these disorders if you have health insurance.

 

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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