weight loss exercises at home

Many types of physical activity can promote weight loss by increasing the number of calories  you burn. The amount of weight you want to lose can vary depending on your age, diet and starting weight. 

  Estimates indicate that about half of  American adults try to lose weight each year (1). 

 Besides diet, exercise is one of the most common strategies used by people trying to lose weight. It burns calories, which plays an important role in weight loss. Along with helping you lose weight, exercise has many other benefits, including better mood, stronger bones, and a reduced risk of many chronic diseases (2, 3, 4). 

 Here are the 8 best exercises for weight loss.  

 1. Walking 

 Walking is one of the best exercises for weight loss – and for good reason. 

 It's a convenient and easy way for beginners to exercise without feeling overwhelmed or needing to buy equipment. Also, it's a low-impact exercise, which means it doesn't strain your joints.  

 According to Harvard Health, a 155-pound (70 kg) person burns about 175 calories every 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5). 

  A 12-week study in 20 obese women  found that walking 50-70 minutes 3 times a week reduced body fat and waist circumference by  1.5% and 1.1 inches, respectively (2Trusted Source ). ,8 cm) (6). 

 It's easy to incorporate walking into your daily routine. To add more steps to your day, try going for a walk on your lunch break, climbing the stairs at work, or taking the dog for an extra walk. For starters, try walking for 30 minutes 3-4 times a week. You can gradually increase the length or frequency of your walk as you become healthier. 2. Jogging or jogging 

 Jogging and jogging are great exercises to help you lose weight. 

 While they may seem similar, the key difference is that running speeds are typically between 4 and 6 mph (6.4 and 9.7 km/h), while jogging speeds are above 6 mph. hour (9.7 km/h).  Harvard Health estimates that a 155-pound (70 kg) person will burn about 288 calories per 30 minutes of jogging at  5 mph (8 km/h)  or 360 calories per 30 minutes  running at  6 miles. /hour (9.7 km). /h) speed (5). 

 Additionally, studies have shown that  running can help burn visceral fat, commonly known as belly fat. This type of fat surrounds your internal organs and has been linked to various chronic diseases like heart disease and diabetes (7, 8, 9). 

 Jogging and jogging  are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To start, try jogging for 20-30 minutes 3-4 times a week.  If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Additionally, many treadmills have built-in cushioning, which can be easier on your joints.  3. Cycling 

 Cycling is a popular exercise that improves  fitness and can help you lose weight. 

 While cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while  indoors.  Harvard Health estimates that a 155-pound (70 kg) person burns about 252 calories per 30 minutes of stationary cycling  at a moderate pace or 288 calories per 30 minutes of cycling at a moderate pace of 12 to 13.9 mph (19–22.4 km/h) (5). 

 Cycling is not only good for weight loss, but studies have shown that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a reduced risk of heart disease, cancer, and death compared to people who cycle. people who don't cycle often (10, 11). 

  Cycling is ideal for people of all fitness levels, from beginners to athletes. Plus, it's a low-impact, weightless exercise, so it won't put stress on your joints. 4. Fitness 

 Strength training is a popular choice for people looking to lose weight. 

  A 155-pound (70 kg) person burns about 108 calories in 30 minutes of strength training (5). 

 Additionally, weight training can help you build strength and promote muscle growth, which can increase your resting metabolic rate (RMR) or the number of calories your body burns at rest. rest (12). 

 One 6-month study found that  doing just 11 minutes of strength-based exercise 3 times a week resulted in an average 7.4% increase in metabolic rate. In this study, this increase equated to burning an extra 125 calories per day (13). Another study found that 24 weeks of strength training increased metabolic rate in men by 9%, which equates to about 140 extra calories burned per day. In women,  metabolic rate increased by nearly 4%, or an extra 50  calories per day (14). 

 What's more, studies have shown that your body continues to burn calories several hours after weight training, compared to aerobic exercise (15). 5. Interval practice 

 Interval training,  commonly known as high-intensity interval training (HIIT), is a general term for short bursts of high-intensity exercise alternating with periods of recovery. Typically, a HIIT workout lasts 10-30 minutes and can burn a lot of calories. 

 A study of 9 active men found that HIIT burned 25–30% more calories per minute than other forms of exercise, including weight training, cycling, and treadmill running (16). . 

 This means that HIIT can help you burn more calories while spending less time exercising. 

 What's more, many studies have shown that HIIT is particularly effective at burning belly fat, which is responsible for many chronic diseases (17, 18).  

 HIIT is easy to incorporate into your exercise routine. All you have to do is choose an exercise type, such as running, jumping or cycling, as well as your workout and rest times. 

  For example, cycle as hard as you can  for 30 seconds, then pedal at a slow pace for 1-2 minutes. Repeat this pattern for 10 to 30 minutes.

read more diets for weight loss

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