The formula to lose weight is simple: burn more calories than you consume. So, there are two ways to lose weight – burn more calories with physical activity (exercise) and eat healthier options to lower your calorie intake. Today, we're focusing on the first – burning more calories through exercise.
The good news is that regular physical activity and exercise offer many benefits beyond weight loss, such as reducing the risk of diseases, strengthening bones and muscles, improving brain health, and improving overall well-being.
But if losing weight is your primary focus, you may wonder what type of exercise will help you reach your goal faster. Fortunately, there are many options; however, the best one for you depends on your fitness level, what you enjoy doing, time constraints, where you live, health conditions, etc.
And remember, always consult with your physician before starting any exercise program, especially if you have any health conditions.
5 Best Weight Loss Exercises
NOTE: Many variables – age, sex, body composition, etc. – affect how many calories you will burn, so the information below regarding the number of calories burned with each exercise is approximate.
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Walking – Walking is a great way to lose weight because anyone can do it just about anywhere. You don't need any special equipment other than a pair of walking shoes, and it is low-impact. Furthermore, it offers many additional benefits, such as alleviating joint pain, delaying the onset of varicose veins, protecting your bones, enhancing creativity, and making other goals seem more attainable.
According to Harvard Medical School, a 155-pound person can burn about 133 calories walking at 3.5 mph for 30 minutes.
Upping your speed to 4 mph increases calories burned to about 175.
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Running – Running burns more calories than walking. The faster you run, the more calories you'll burn. It, too, can be done just about anywhere – in your neighborhood, on a track, on a treadmill. However, it is not low-impact and is more likely to cause injuries than walking.
According to Harvard Medical School…
Running five mph, a 155-pound person will burn approximately 288 calories in 30 minutes.
Running six mph, a 155-pound person will burn approximately 360 calories in 30 minutes.
Running 7.5 mph, a 155-pound person will burn approximately 450 calories in 30 minutes.
Running ten mph, a 155-pound person will burn approximately 562 calories in 30 minutes.
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Bicycling – Bicycling can be done outside or on a stationary bike inside. It is low-impact, so it won't put a lot of stress on your joints, and it is appropriate for people of almost all fitness levels.
According to Harvard Medical School…
A 155-pound person can burn about 432 calories bicycling at 16-19 mph for 30 minutes.
A 155-pound person can burn about 594 calories bicycling at 20 mph for 30 minutes.
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Swimming – Swimming is a low-impact activity that works your entire body - legs, arms, and core, and it combines cardio and strength training. The swim stroke you use makes a difference regarding calories burned, with the butterfly stroke typically burning the most calories. Furthermore, some research shows that swimming in water at a lower temperature can increase calories burned.
According to Harvard Medical School…
A 155-pound person swimming burns about 216 calories in 30 minutes.
A 155-pound person swimming vigorous laps burns about 360 calories in 30 minutes.
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Strength Training – Like walking, strength training may not burn as many calories as other exercise options, but it offers several unique benefits. Strength training helps develop stronger bones, protects joints from injury, builds muscle, promotes greater mobility and flexibility, lowers your risk of injury, may help you appear leaner, and improves balance. It also helps boost your metabolism, so you burn more calories for up to 72 hours.
A 155-pound person lifting weights burns about 108 calories in 30 minutes.
A 155-pound person lifting weights vigorously burns about 216 calories in 30 minutes.
Healthy Eating
Remember, there are two parts to the weight loss formula – exercise and lowering calorie intake. GO4IT Health products offers healthy eating options formulated by health experts and medical professionals, especially for weight loss and management. Filled with essential vitamins and minerals, high in protein, and low in fat and calories, our products can help curb cravings and provide healthy alternatives when cravings do hit.