6 Effective Weight Loss Exercises - Diet & Weight

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6 Effective Weight Loss Exercises

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Effective Weight Loss Exercises, Exercise is very important to lose excess body weight because calories are burned through exercise. And calories are the energy obtained from food that is used in daily activities and the rest is stored as fat in the body, which is one of the main reasons for weight gain. By controlling the diet, taking less calories than the body needs or by burning calories through exercise, body weight can be kept under control. This article discusses in detail 6 effective weight loss exercises. (Kandola, 2020)

Exercise for weight loss


One of the easiest and safest forms of exercise is walking, which is suitable for people of all ages. This simple exercise does not require any special training or equipment to start and can be done during various daily activities and movements. For example: going up and down the stairs without using the lift, practicing walking without getting into a rickshaw or car to go to a nearby distance, etc. Also, going out for a short walk in the park or on the street in the morning and afternoon will be an exercise and touch of nature at the same time.

Weight Loss Exercises

According to the data of Harvard Health, a person weighing 70 kg walking at a speed of 6.4 km per hour for 30 minutes will burn 175 calories, which will play a role in reducing body weight. Walking will be very beneficial for old people or those who have knee problems and cannot do other exercises. Start the habit of walking for at least 30 minutes every day and gradually try to increase the time and speed of walking.

Jogging and Running

Jogging and running are almost similar exercises, the only difference between them is the speed. That is, the speed is slightly faster in running than in jogging. A 70 kg person jogging for 30 minutes at a speed of 8 km per hour burns 288 calories and if a person of the same weight runs for 30 minutes at a speed of 9.7 km per hour, he burns 360 calories, which is 72 calories more than jogging. Studies have also shown that jogging and running play a role in reducing belly fat. Excess belly fat increases the risk of heart disease and diabetes.

Start jogging

Proper preparation should be done to start jogging and running. For example, sports shoes (shoes) and comfortable clothes should be worn. It is best to jog and run in an open field, on an empty road or in a park. But if there is not enough space, then you can run on a treadmill at home or at the gym. Initially, this type of exercise should be done 3 to 4 days a week for 20 to 30 minutes daily. But slowly increase the exercise time.

Weight Loss Exercises



Cycling can be a great exercise for losing weight and maintaining good body fitness. Cycling can be done in two ways. Namely:

  • Cycling using a stationary bike at home or going to the gym
  • Cycling in the park or on the road with a bicycle is the best.

According to Harvard Health, a person weighing 70 kg burns 260 calories by cycling for 30 minutes on a stationary bike at a moderate speed (19 to 22 km per hour). On the other hand, if a person of the same weight uses a bicycle and cycles at the same speed for 30 minutes, then 298 calories will be burned. Another benefit of riding a bicycle is that you can enjoy the beautiful outdoors. However, using a stationary bike is considered safe for everyone as there is no chance of accidents.

Weight control

Regular cycling has many other benefits besides weight control. For example, it reduces the risk of heart disease, diabetes and cancer, keeps the knee joint healthy and plays a special role in increasing the balance of the body. Bicycles can also be used to move from one place to another, thereby reaching the destination and exercising at the same time.

Weight Loss Exercises

Interval Training (HIIT)

The full form of HIIT is High-Intensity Interval Training, which involves running at a very fast pace for a while and then resting for a while. This process involves doing exercises several times a day, which helps burn more calories than other exercises. Studies have shown that interval training burns 25 to 30 percent more calories than running, cycling, and lifting weights.

Interval training also reduces belly fat and strengthens body muscles. It is best to use a treadmill for HIIT exercises as it is easy to increase and decrease the running speed. However, such exercises will be difficult for elderly people and those with knee problems.


Swimming in a river, pond or swimming pool is a great exercise that helps in weight control and body composition. Swimming can be a convenient exercise for those who have joint problems or cannot do strenuous exercise. A person weighing 70 kg can burn 216 calories by swimming for 30 minutes. Also, a 12-week observation of 24 middle-aged women found that swimming for 1 hour per day, 3 days per week, significantly reduced belly fat, improved body balance, and reduced bad cholesterol in the blood.

Knowing how to swim is a prerequisite for swimming. Also suitable clothing (eg swim suit, eye goggles, cap etc) should be worn for safe swimming. Before getting into the water, you should warm up and drink enough water so that the body does not become dehydrated.


One of the most beneficial exercises for physical and mental health is yoga, which has gained a lot of popularity these days. According to Harvard Health, a person weighing 70 kg will burn 144 calories by doing yoga for 30 minutes. Apart from this, the other benefits that can be obtained are:

  • Increases body balance
  • Helps manage stress and reduce anxiety
  • Increases immunity
  • Improves brain function
  • Keeps heart and lungs good
  • Helpful for good sleep

People with injuries or knee pain, including the elderly, can practice yoga with ease. Yoga exercises can be done daily at home or by attending a yoga class. This will keep body and mind healthy along with weight control.

How quickly you can lose weight through exercise depends on a few factors. For example (Raman, 2023).

Older people have more fat than muscle mass in their bodies, which results in a lower BMR (basal metabolic rate). And BMR is an important indicator in weight loss, if it is low, less calories are burned and the body weight decreases gradually. The higher the body weight, the higher the BMR and therefore more fat people can lose weight faster by starting exercise.

Low Calorie

Women have a lower BMR than men and therefore women tend to lose weight more slowly. Eating a low-calorie diet along with exercise is essential for rapid weight loss. In particular, fiber-rich foods (fruits and vegetables) should be eaten more frequently and simple carbohydrates (rice, sugar, sweets, soft drinks, etc.) should be consumed as little as possible.

Final Words

Adequate amount of sleep is essential to reduce body weight Depression and thyroid patients do not want to lose weight easily.

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