Introduction
Hello welcome to Sportsevery, here in this article we will discuss the 5 best exercises to lose weight.
What is weight loss?
Loss of total body mass by the loss of fluid, loss of fat (adipose tissue), or lean mass. Malnourishment and any kind of disease are the main causes of weight loss. Weight loss also occurs by the efforts of a person to improve his/her body posture. There are several ways to lose weight. The weight loss plan involves proper exercise, a low-calorie diet, and a healthy lifestyle.
Why is it important?
- Weight loss reduces the risk of heart disease, and stroke and prevents many diseases.
- Weight loss improves the cholesterol level of the body.
- Weight loss helps in improving blood pressure.
- Weight loss improves the overall personality of a person and hence improves self-esteem and self-confidence.
What are the benefits of exercise for weight loss?
Exercise helps to improve overall fitness and helps in weight loss.
- Burn calories: More exercises help to burn more calories. Calorie deficiency in a body helps to reduce weight.
- Build muscles: Even at rest calories burned by muscle tissue are more than by fat tissue. Due to this reason building muscles helps to burn more calories and helps in reducing weight.
- Improve mood: Physical exercises help to reduce stress and anxiety by releasing endorphins. Without stress and anxiety person can stay motivated throughout the journey of weight loss.
- Improve sleep: Sometimes person at night due to lack of sleep eat more which increases their weight. Exercise improves the quality of sleep and helps to lose weight.
5 Best exercises to lose weight
1. Running: Running is one of the best exercises to lose weight. If you are new to running start with 10-15 running 3-4 days a week. Then with time Increase running speed and time. 30 Minutes running 3-4 days a week helps to burn more calories. Running also improves cardiovascular health and prevents many diseases.
2. Cycling: Cycling also helps to burn more calories. 30 Minutes of cycling 3-4 days a week helps in weight loss. You can go cycling at the gym or outside. Cycling increases the strength of the lower body.
3. Weight training: Weight training 2-3 days a week helps to reduce weight. Weight training builds muscles and helps to burn more calories. Weight training improves endurance, stamina, and strength and improves overall fitness.
4. Interval training: Interval training helps to improve cardiovascular health. In interval training, a person exercises for a particular interval of time and then takes rest for a particular interval of time.
5. Yoga: Yoga helps to burn more calories and hence helps to reduce weight. Yoga builds muscles and increases metabolism levels, which burns more calories. There are so many yoga poses that help to reduce weight like plank pose, bridge pose, warrior pose, triangle pose, chair pose, sun salutations (Surya namaskar), etc. During stress, people eat unhealthy food many times. Yoga helps to reduce stress and helps in weight loss.
How to choose the right exercise for you
Your fitness level
If you beginner and want to lose weight, then start slowly with low-impact exercises. Low-impact exercise puts less pressure on your muscles and joints. With time increase the intensity of your workout.
Your interests
Choose an exercise of your choice so that you don’t feel bored. Choose an exercise that you can do easily.
Your schedule
Do exercise 4-5 days a week and with the help of a highly professional trainer make a proper workout plan.
Be consistent and sincere if you want to lose weight.
With the help of a nutritionist make a proper diet plan for weight loss.
Conclusion
Weight loss means loss of total body mass by the loss of fluid, fat muscle, or lean mass. Weight loss reduces the risk of heart disease and prevents many diseases. Weight loss improves cholesterol levels. Weight loss improves self-esteem and self-confidence.
There are so many exercises to lose weight like running, weight training, cycling, interval training, and yoga. During the beginning of weight loss start with low-impact exercises and then increase the intensity of the workout with time. Consult highly professional trainers and nutritionists for proper workout and diet plans.
What is the best workout to lose weight?
The combination of cardiovascular exercises, strength training, and flexibility exercises helps to lose weight.
1. Cardiovascular exercises: These exercises help to burn more calories and are good for heart health.
(a) Running/jogging: Running can be done easily without any equipment.
(b) Cycling: Cycling is perfect for weight loss, it’s low-impact and effective.
(c) Jump rope: Jump ropes are very effective and can be done anywhere.
(d) Group fitness classes: Aerobics and Zumba also help to lose weight.
2. Strength training: Strength training increases the level of metabolism in a body and helps to burn more calories even at rest.
(a) Bodyweight exercises: Push-ups, squats, lunges, and planks require no equipment and help to lose weight.
(b) Weightlifting: The use of bands, dumbells, and barbells increases strength and also helps to reduce weight.
(c) Resistance training exercises: This training targets specific muscle groups.
3. Flexibility and balance exercises: Stretching and balance improve mobility and reduce the risk of injuries.
(a) Yoga: Yoga is very effective for losing weight. It improves strength, flexibility, mental health and overall well-being.
(b) Pilates: This focuses on core, flexibility and overall body awareness.
How much exercise do you need to lose weight?
Metabolism, diet, current weight, and overall health are the factors on which the amount of exercise needed to lose weight depends. 2-3 days of moderate-intensity aerobic exercise per week, along with strengthening exercises on 2 or more days a week helps to lose weight. Only exercises are not sufficient for losing weight. diet control with proper food and portion control are important. Consult with a nutritionist for a proper diet for losing weight.
Is walking a good exercise for weight loss?
For beginners or persons with mobility limitations., walking is a good exercise to lose weight.
1. Accessible: Walking can be done anywhere easily without any equipment so that’s why it is accessible to everyone.
2. Low impact: Walking is a low-impact exercise that reduces the risk of injuries and strains.
3. Burn calories: The number of calories burned mainly depends on speed, duration, and brisk but still walking helps to burn many calories.
4. Increased metabolism: Regular walking helps to increase metabolism level and helps to burn calories calories even at rest.
5. Promotes fat loss: Walking at a brisk pace targets fat stored for energy and helps in fat loss.
6. Maintain muscle mass: Walking promotes fat loss and helps to preserve lean muscle mass.
Can weight loss improve your health?
Weight loss improves health in many ways.
1. Reduced risk of chronic diseases: Being overweight mainly around the abdomen is associated with inflammation and insulin resistance which causes many chronic diseases. Losing weight reduces the risk of stroke, heart disease, and type 2 diabetes.
2. Improved heart health: Losing weight reduces the risk of heart attack and stroke by lowering blood pressure, reducing cholesterol levels and improving heart health.
3. Better blood sugar control: Weight loss regulates the blood sugar level more effectively by improving insulin sensitivity. This is more beneficial to a person with type 2 diabetes or prediabetes.
4. Relief from joint pain: Being overweight causes pain in joints by putting pressure on joints and causes inflammation in knees and hips.
5. Enhanced respiratory function: Obesity leads to breathing difficulties such as sleep apnea and asthma. Losing weight improves overall respiratory function.
6. Better sleep: Losing weight reduces snoring and sleep apnea leads to better sleep.