Photo by Meghan Holmes on Unsplash
Losing weight is not easy, especially if you are trying to lose weight and maintain it. There are many ways that you can make weight loss easier on yourself than others.
In this blog post, we will go over some of the best weight loss exercises and tips for maximizing weight loss while minimizing health risks.
How Does Being Overweight Affect Health?
Obesity is a weight that has been proven to have health risks associated with it. Being overweight can cause problems like heart disease which can lead to heart attacks or strokes.
It can also give you high blood pressure, which is associated with stroke and kidney disease.
Another one is diabetes. Diabetes is an illness where the body does not produce or properly use insulin. Having high blood sugar levels, which are common with diabetes, can lead to weight gain and other health complications like eye problems.
Other weight-related conditions include high cholesterol, joint pain, and asthma. It's possible for someone who is not obese or overweight to develop these weight-induced diseases too, but the risk of developing them increases greatly when one becomes obese or overweight.
Some studies show that obesity even precedes some cancers in men and women. Unhealthy weight also causes lower self-esteem as well as various mental illnesses such as depression, anxiety disorder, including social phobia, bipolar disorder, eating disorders, obsessive-compulsive disorder, schizophrenia, post-traumatic stress disorder (PTSD), and borderline personality disorder.
Being overweight is problematic not only for weight-associated health risks but also because of the psychological implications it has on one's mental well-being. Doing regular exercise is one of the ways to weight loss and prevent obesity.
Is Working Out 30 Minutes a Day Enough To Lose Weight?
Thirty minutes of work out a day is not enough to lose weight. You need to work out for about 60 minutes and calorie burn than you consume to get a healthy weight and stay fit. If you want to be fit, you need to watch what you eat.
It's also important that weight loss is done gradually and not too quickly to be maintained for the long term.
When weight loss happens too fast, for example, more than about a pound per week. There is often weight regain as well because it was lost too quickly.
How Much Weight Can You Practically Expect To Lose?
Every week your need to lose weight, you should aim to lose weight at a rate of one or two pounds per week. This is a moderate weight loss goal that will help you maintain your weight and prevent yo-yo dieting.
Your weight loss goals need an equal balance of high-intensity interval training (HIIT) and weights for strength exercises. High-Intensity Interval Training helps speed up the process while also helping get rid of belly and body fat fast.
HIIT workouts are short but intense periods of exercise followed by a brief period of rest so your body has time to recover before the next round begins. Your muscles grow in response to this type of workout as they're constantly being challenged with new resistance levels.
12 Best Exercises For Weight Loss
Exercise might be hard, but weight loss is always worth it. The weight loss exercises below have been proven to work for many people.
Running Or Jogging
Running or jogging outside is a weight loss exercise that requires no equipment, and anyone can do it. It's moderately intense and reasonably quick, so it burns calories for weight loss quickly. Try running for about 30 minutes every morning to weight loss in a week.
Running on the treadmill is also a good weight loss exercise because it's low-impact and can be used all year round, indoors when it's raining out. It will help weight loss by burning calories at an average pace of 325 per half hour.
Jump Rope
Jump rope is a weight loss exercise because it is weight-bearing and improves your heart rate. Jumping in place for two minutes will burn about 150 calories, the same as running at six mph on a treadmill. That means you can get an awesome workout in only four to five minutes of jumping!
This weight loss exercise is also good for your heart and lungs. It strengthens the muscles in your legs, calf, hamstrings, shoulders, and arms. With a jump rope, it's easy to add more weight-bearing exercises like squats or lunges as you are jumping over the rope!
The health risk of being obese is that weight-bearing exercises like jumping rope can cause weight-related injuries with excess weight. It is also more difficult to jump rope when you are overweight because the inertia of your weight makes it harder for you to keep up with a fast pace.
Squat Thrust
Squat thrusts are among the most difficult exercises and among the best weight-loss and body-toning moves. It’s important to keep your weight on your toes as you squat down into a deep lunge position.
Then, quickly pull yourself back up with just enough force so that your fists bounce off the ground before returning to the start position. It is a harder move to do but it is also a weight loss exercise that will work your abs, arms, and shoulders.
Weight Lifting
Studies have shown weightlifting to have many health benefits, including weight control, improved bone density, and joint function. Lifting weights can be done at home or through the gym with a personal trainer, allowing you to focus on weight lifting routines tailored to your needs.
Walking
Walking is one of the best weight loss exercises. For weight loss, you want to walk as much as possible and for no less than 20 minutes at a time.
If weight lifting is not an option, walking can be done anywhere without requiring special equipment or clothing.
There are many weight loss benefits to walking. Walking is a low-impact exercise that doesn't wear on the joints and can be done anywhere, anytime. It's also safe for people of all ages, weights, or fitness levels.
This makes it one of the safest weight loss exercises available, with no risk at all for injury or overdoing it.
Walking can also be done with weight loss in mind. For example, walking for one hour a day at an easy pace will result in weight loss even if you're eating as much as usual.
The benefits of weight loss are well known and documented, from weight management to lowering risk factors associated with obesity-related diseases such as hypertension, stroke, type-II diabetes, and coronary heart disease.
Walking weight loss exercises also can reduce or eliminate anxiety and depression in people who are overweight.
Rowing Weight
Rowing weight loss is a physical activity that makes you use your entire body to get good cardio workouts. It’s not only effective but also low-impact, which means it won't put too much strain on your joints when weight loss exercise.
This way of weight loss exercise is perfect for those who want weight loss but avoid weight lifting exercises.
This weight loss activity uses a rowing machine for weight loss exercise. You sit on the rower, then pull back and forth with your arms in order weight loss use up calories.
It’s important not to just stop at that motion, though you also should engage your core strength by pulling it tight before pushing out.
Rowing weight loss is great weight loss because you can get in as many calories as possible with this type of exercise.
If someone weighs 160 pounds, they could burn about 500-600 calories per hour weight by rowing weight loss. That’s an incredible amount of calorie burning.
Kickboxing
Kickboxing is a weight loss exercise that incorporates cardio, weight and strength training, and core strengthening exercises.
It can be done alone or in small group settings with an instructor who has experience teaching kickboxing and other forms of fitness classes such as boot camp.
As you learn how to punch correctly, your muscles will build up quickly. In as little as four months of training, weight loss and muscle gain will be noticeable.
The weight loss benefits are even more pronounced when following a healthy diet alongside the weight-lifting regiment.
Kickboxing is an excellent cardio workout because it focuses on endurance rather than power or speed, leading to injury over time if not used correctly.
Swimming
Swimming is a weight-bearing exercise that works all your major muscles. You can swim as fast or slow as you want to, meaning it's an excellent activity for those who are new to fitness and have not yet developed their endurance.
Swimming also provides full-body cardiovascular benefits, so you can burn calories while working on other body areas such as your heart and lungs.
One of the best weight-loss benefits of swimming is that it burns calories without putting too much pressure on your joints, making it an excellent weight loss exercise for those with arthritis or joint pain. The downside to swimming is that you can't do any weight training or weightlifting while in the pool, so if weight loss or weight training is your goal, it may not be the best weight-loss exercise.
Stair Climbing Weight
Stair climbing weight loss exercises can be done at work or home. To do this, walk up a flight of stairs and then down for the same time. Try to find flights of about 15-20 steps per flight, so you don’t go out too quickly.
Walk back and forth between three sets total. Stair climbing has also been shown to be beneficial for weight maintenance and heart health. This weight loss exercise can help you in so many ways!
Stair climbing weight loss exercises are great for those who have difficulty getting up and down the stairs at work or home. Walk back and forth between three sets total.
Yoga
Yoga is an ancient practice of mind, body, and spirit. Yoga helps weight loss by increasing strength, improving flexibility, reducing stress (which can lead to weight gain), boosting metabolic rate, and more.
Yoga increases muscle mass which in turn burns calories at a faster rate than fat cells do. There are many types of yoga, including Iyengar, Bikram, Ashtanga, and Hatha.
To get started, sign up for a one-time introductory class or join an ongoing yoga group. Yoga studios offer various levels of difficulty and frequency. Some also have weight management programs with nutrition instruction and individualized weight loss plans.
Zumba
Zumba is a weight loss exercise that incorporates many different dance styles such as Zouk, Salsa, Merengue, and Cumbia. It's been around since the 1990s when Beto Perez created it in Colombia.
The workout includes aerobic routines with simple steps and low-impact movements. One hour of Zumba burns approximately 360 calories.
The intense weight loss exercises in Zumba can help to reduce body weight, increase flexibility and balance, and boost heart health over time.
Aerobics
Aerobics can be great weight loss exercises, but they are not for everyone. Many people find that aerobic exercise is too difficult or tiring to do and prefer some other form of weight loss workout.
More importantly, if you have any health problems such as heart disease or joint pains, then aerobics should be avoided because it will exacerbate the problem.
If you are healthy and have no weight loss or health problems, aerobic exercise is a great weight loss workout!
Aerobics can be done at home with some equipment, such as an inexpensive stationary bike, but it's best to avoid this option if possible because of how strenuous it is on your body.
If you want to try weight loss exercises that are not too much of a risk on your body, aerobic exercise is excellent for weight loss and getting healthy!
What Are Some Excellent Weight Loss Tips?
Exercise is not enough. You need to eat healthy too. We provided you some of the weight loss tips you can try.
- Eat more fruits and vegetables to get vitamins and minerals without too many calories from fat or sugar can lead to weight gain.
- Drink water instead of sugary drinks such as soda or juice.
- Exercise for weight loss to burn calories and tone muscles.
- Practice portion control: have a small meal or snack if you are feeling hungry, wait at least three hours before eating more food so your body has time to feel satisfied, and measure sizes of foods with kitchen tools like measuring cups or spoons.
- Avoid weight loss supplements like weight-loss pills, appetite suppressants, or diet drinks.
- Add lean protein and whole grains to your meals for weight loss.
- Eat slowly so you can enjoy your food without overeating from eating too quickly.
- Do not go on any fad diets in order to lose weight fast as they are not healthy.
- Drink weight-loss tea to lose weight and increase fat burning.
- Keep a food journal or app so you can track calories, weight loss goals, and other health information like moods after eating different foods.
Conclusion
Stay healthy with weight management. It is an important part of your overall health. People who are overweight or obese have weight-related medical conditions like diabetes, risk of heart disease, stroke, and high blood pressure more often than people in a healthy weight range.
Start eating healthy and living a more active lifestyle, weight management can be difficult but the health benefits are worth it.
