7 Best Weight-loss Exercises

When aiming to lose weight, exercise is often the first thing that comes to mind for most people. Exercise helps burn calories. In addition, it can improve mood, strengthen bones, and reduce the risk of chronic diseases. Choosing an exercise regimen that suits your preferences and consistently sticking to it can yield physical and mental benefits in the long term.

1. Walking

Walking is an easy exercise suitable for beginners, requiring no special equipment. It is gentle on the knees and can begin with as little as 30 minutes daily, 3-4 days a week. As your body becomes accustomed to and more muscular, you can increase the duration and frequency of your walks as appropriate.

According to the American Council on Exercise (ACE), individuals weighing 65 kilograms burn approximately 7.6 calories per minute of walking, while those weighing 81 kilograms burn about 9.7 calories per minute.

A study involving 20 obese women over 12 weeks found that walking for 50-70 minutes three times weekly resulted in a 1.5% reduction in body fat and a decrease of 1.1 inches in waist circumference.

2. Jogging or running

Jogging and running differ primarily in speed. Running refers to speeds faster than 9.7 kilometers per hour, whereas jogging ranges from 6.4 to 9.7 kilometers per hour.

For individuals weighing 65 kilograms, jogging burns around 10.8 calories per minute, and running 13.2 calories per minute.

For individuals weighing 81 kilograms, jogging burns approximately 13.9 calories per minute, and running approximately 17 calories per minute.

Jogging and running help reduce belly fat and provide numerous health benefits, including reducing the risk of chronic diseases such as heart disease and diabetes.

To avoid impacting the knees, run on soft surfaces such as lawns or cushioned tracks to reduce the risk of injury and make running safer and more enjoyable.

3. Cycling

Cycling is a low-impact exercise that places minimal stress on the knees. Individuals can choose outdoor biking or stationary cycling at a gym or home. For individuals weighing 65 kilograms, cycling at a speed of 16 kilometers per hour burns approximately 6.4 calories per minute.

For individuals weighing 81 kilograms, cycling at a speed of 16 kilometers per hour burns approximately 8.2 calories per minute.

Regular cycling strengthens the body, improves insulin sensitivity, and reduces the risk of heart disease and cancer compared to those who do not cycle regularly.

4. Weight Training

Weight training is a resistance exercise that enhances strength and muscle growth, increasing the metabolic rate even at rest.

For individuals weighing 65 kilograms, weight training burns approximately 7.6 calories per minute during the exercise.

For individuals weighing 81 kilograms, weight training burns approximately 9.8 calories per minute.

A 6-month study showed that weight training three times a week increases muscular strength and calorie burning by 7.4%, equivalent to 125 calories per day. Another study found that six months of weight training improved calorie burning by 9% in men, equivalent to 140 calories per day, and by 4% in women, equal to 50 calories per day.

Weight training stimulates persistent post-exercise calorie burn, while aerobic exercise stops burning calories once the activity ends.

5. Swimming

Swimming is a low-impact exercise suitable for individuals with joint pain or injuries as water buoyancy supports body weight, reducing the impact on joints and muscles and making it possible to exercise without excessive stress on the joints.

Moderate-intensity swimming burns around nine calories per minute for a person weighing 65 kilograms.

For individuals weighing 81 kilograms, swimming at a moderate pace burns approximately 11.6 calories per minute.

Swimming strokes affect calorie burning differently, with the highest calorie burns achieved by the breaststroke, butterfly stroke, backstroke, and freestyle stroke in descending order.

In a study of 24 middle-aged women who swam for 60 minutes three times a week, body fat, blood cholesterol, and triglyceride levels were reduced. Additionally, swimming improved overall flexibility and agility.

6. Yoga

In a three-month study of 60 obese women, those who did yoga twice a week for 90 minutes per session saw a 1.5-inch decrease in waist circumference compared to those who didn't do yoga.

In addition to physical benefits, yoga reduces stress, enhances emotional balance, and strengthens body and mind.

7. Pilates

While Pilates burns less calories than running, it is an enjoyable and sustainable activity for many people.

For someone weighing 65 kilograms, Pilates can burn up to 108 calories in a beginner class lasting 30 minutes and up to 168 calories in an advanced Pilates session.

A study of 37 middle-aged women practicing Pilates thrice a week for 90 minutes each session demonstrated shorter waist and hip circumferences.

Moreover, Pilates helps reduce back pain and enhances strength, flexibility, endurance, and overall body resilience.

Incorporating Pilates into a fitness regimen alongside other exercise types and maintaining a balanced diet rich in nutrients can significantly facilitate weight loss efforts.

How much weight can I lose after exercise?

When exercising, the amount of weight loss varies depending on several factors, especially during the initial stages:

Starting Weight: Initially, individuals with higher starting weights tend to lose weight more rapidly because their Basal Metabolic Rate (BMR) is higher, leading to a higher caloric expenditure during activities and at rest.
Age: As people age, muscle mass tends to decrease while fat mass increases, resulting in a lower BMR, which makes shedding weight more difficult.
Sex: Men have a higher muscle-to-fat ratio than women, enabling them to burn calories and lose weight more effortlessly, even when consuming the same amount of calories.
Diet: Consuming a diet with fewer calories reduces overall energy intake, making weight loss easier.
Sleep: Inadequate sleep can impede weight loss and increase cravings for high-energy foods.
Chronic Illnesses: Conditions like depression or hypothyroidism can hamper weight loss efforts.
Genetics: According to a study, genetic factors can impact predisposition to obesity and how individuals respond to weight loss efforts.

These factors collectively influence how much weight an individual may lose during exercise, particularly in the early stages of a fitness regimen.

While some individuals may experience rapid weight loss, it is essential not to exceed weight loss of more than 1% of body weight per week, which equates to approximately 0.5–1.36 kilograms. Losing weight too rapidly can harm your health, leading to muscle loss, increased dizziness, irritability, constipation, hair loss, and irregular menstrual cycles. Moreover, rapid weight loss can increase the likelihood of regaining weight.

A note from MedPark's doctors

Walking, jogging, running, swimming, weight training, yoga, and Pilates all contribute to increased caloric burning. Choose exercises that match your physical conditioning and preferences to maintain consistency through enjoyable workouts. Regular exercise benefits physical and mental health, promoting overall well-being, reducing the risk of chronic diseases, and enhancing long-term quality of life.