Losing weight takes more than just dieting. Most diet plans will tell you that exercise is an essential part of losing weight, and they’re right! . If you’ve ever tried to lose weight without incorporating exercise into your routine, you know that it can be difficult to keep up with the rigorous diet regimen.
So why does exercise matter? Because it helps to improve your body composition by increasing muscle mass and decreasing fat mass, two things that will make losing weight easier in the long run.
1) Weightlifting
While some folks swear by weightlifting as a means of burning fat, there’s no denying that it can help you build muscle. Building more muscle means that your body burns calories more efficiently, so if you’re trying to lose weight and want to focus on your muscles, it may be worth incorporating weights into your workout routine.
Just make sure not to overdo it—you don’t want to burn out before you see any results! Start with lighter weights and work your way up to heavier ones, lifting for about three sets of eight repetitions each. And remember: There are lots of ways to lift; just because it works for one person doesn’t mean it will work for everyone else. Find what works best for you and stick with it! Three times per week: Do 15 minutes (or 10 sets) of squats at home or at a gym using an exercise ball or chair for balance.
2) Low-Intensity Cardio
While high-intensity workouts—think sprinting, Zumba, Bootcamp, and HIIT (high-intensity interval training)—burn a ton of calories in a short amount of time, they’re also not sustainable. Those who try these types of workouts often can’t keep them up for long before giving up. The good news is that there are low-impact exercises that burn calories just as effectively, says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery.
These include swimming, biking, or walking at a moderate pace on flat terrain with little resistance or effort. You want to work hard enough so that you break a sweat but can still carry on a conversation without being out of breath, Olson says. This type of workout will torch about 300 calories an hour and should be performed four times per week. Try adding one new activity each week until you’ve got all four incorporated into your routine.
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3) High-Intensity Interval Training (HIIT)
With HIIT, you’ll perform an exercise at or near your max capacity for a short period (usually 30–90 seconds), take a brief rest, and repeat. HIIT makes it possible to get better results in less time because your body has less time to adapt and therefore gets fitter more quickly. If you’re new to working out, start with one interval training session per week; as you progress, aim for two sessions per week.
4) Resistance Band Workouts
These workouts are great because they target all muscle groups, from your biceps to your calves. The weights are low, so it’s easy for even beginners to get a full workout in about 20 minutes. As an added bonus, resistance bands can be packed into your suitcase or gym bag; you don’t have to worry about where you store them! If you want quick workouts that will tone every part of your body while burning calories, resistance band exercises are a great option.
Resistance bands work by helping you perform specific movements against increased tension (and with a reduced range of motion). For example, when performing a bicep curl using a resistance band, rather than holding one end of the band in each hand and moving only at your elbows, you would hold both ends and move both arms up toward your shoulders. This extra tension on your muscles increases their workload and burns more calories as you work out.
5) Yoga
When it comes to weight loss, some exercise is better than none. Yoga is one of those forms of movement that anyone can try out—and it’s completely free!
There are many styles of yoga, including power yoga and Hatha yoga. If you’re new to yoga or want a good introduction for beginners, try Y10 Studio or DDP Yoga. Both offer free trials. In addition to helping with weight loss, yoga also helps with flexibility and balance issues. The best part? It’s available at your local gym, as well as online through apps like YouTube and iTunes.
6) Stretching
One overlooked way to lose weight is through stretching. Stretching increases flexibility and increases blood flow, both of which help burn calories.
Studies have shown that increasing your flexibility can not only decrease back pain but also lower overall body fat percentage.
So when you feel like skipping a workout because it’s raining out, don’t! Take some time instead to stretch in front of your TV or computer screen. Even simple stretches like touching your toes can be incredibly beneficial for burning calories and losing weight.
7) Running
Runners often have an unfair advantage when it comes to weight loss: It takes a lot of energy (calories) to run, and if you’re putting one foot in front of another, you’re also burning fat.
A pound of fat is 3,500 calories, so whether you take your four-miler seriously or use it as a way to squeeze in a few minutes of heart-pumping activity on your lunch break, every mile will help whittle your middle.
8) Walking
walk regularly
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