There are lots of ways you can lose weight, from making small changes Weight loss, especially if you are overweight, not only increases your energy levels but also lowers the risk of obesity, heart disease, and type 2 diabetes, among other health benefits.
FITNESS Connection Hour
walking
- Walking is one of the best exercises for weight loss, and for a good reason, especially for beginners who feel overwhelmed or hesitant to start exercising without purchasing equipment. Additionally, it’s a Low-impact exercise, meaning it doesn’t put stress on your joints.
- According to Harvard Health, a 155-pound (70-kilogram) person burns approximately 175 calories in about 30 minutes while walking at a moderate pace of 4 miles per hour (6.4 kilometers per hour).
- A study of 20 overweight women over 12 weeks found that walking for 50-70 minutes three times a week led to an average reduction of 1.5% in body fat and 1.1 inches (2.8 centimeters) in waist circumference (source: 6 Trusted Sources).
- Incorporating walking into your daily routine is easy. Try walking during your lunch break, taking the stairs at work, or taking your dog for an extra walk.
- To begin, target a 30-minute walk 3-4 times per week as your starting point. As your fitness level improves, you can progressively extend the duration or frequency of your walks.
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Jogging and Running
Jogging and running are excellent exercises to help you lose weight.
Although they may seem similar, the key difference is that jogging is typically done at a speed of 4-6 miles per hour (6.4–9.7 kilometers per hour), while running is faster, usually at a speed of more than 6 miles per hour (9.7 kilometers per hour. Harvard Health estimates that a 155-pound (70-kilogram) person burns approximately 288 calories in 30 minutes of jogging at a speed of 5 miles per hour (8 kilometers per hour) or 360 calories in 30 minutes of running at a speed of more than 6 miles per hour (9.7 kilometers per hour).
Further more, studies have shown that jogging and running can help burn visceral fat, which is often referred to as belly fat. This type of fat wraps around your internal organs and is associated with chronic diseases such as heart disease and diabetes. Both jogging and running are versatile exercises that can be done anywhere and easily incorporated into your weekly routine. To get started, aim to jog for 20-30 minutes 3-4 times a week.
If jogging or running puts strain on your joints, try running on soft surfaces like grass. Additionally, there are many treadmill options that provide cushioning and can be gentler on your joints.”
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Cycling
“Walking and running are both excellent weight-loss exercises . Although they may seem similar, the significant difference is that walking generally occurs at a pace of 4-6 miles per hour (6.4–9.7 kilometers per hour), while running involves a speed of more than 6 miles per hour (9.7 kilometers per hour).
Harvard Health estimates that a 155-pound (70-kilogram) individual burns approximately 288 calories in a 30-minute walk at a speed of 5 miles per hour (8 kilometers per hour) or 360 calories in 30 minutes of running at a speed of 6 miles per hour (9.7 kilometers per hour).
Furthermore, studies have shown that both walking and running can help burn visceral fat, which is commonly referred to as belly fat. This type of fat wraps around your internal organs and is associated with chronic diseases such as heart disease and diabetes (Trusted Source, Trusted Source, Trusted Source).
Both walking and running are versatile exercises that can be done anywhere and easily incorporated into your weekly routines. To get started, aim to walk for 20-30 minutes 3-4 times a week.
If you find walking or running on your joints challenging, try running on softer surfaces like grass. Additionally, many treadmills have cushioning, which can be gentler on your joints.
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Weight Training
Gym membership
Weight training is a common option for those trying to lose weight. A person weighing 155 pounds (70 kilograms) burns approximately 108 calories in about 30 minutes of weight training (5).
Additionally, weight training can help you build strength and promote muscle growth, which can increase your Resting Metabolic Rate (RMR), or how many calories your body burns at rest (12 Trusted Source).
A study of 6 months found that performing strength-based exercises for just 11 minutes, three times a week, resulted in an average increase of 7.4% in metabolic rate (13 Trusted Source). This increment was equal of burning almost 125 calories per day.
Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate in men, which is roughly equivalent to burning an additional 140 calories per day. In women, there was an approximate 4% increase in metabolic rate, or an extra 50 calories per day (14 Trusted Source).
Furthermore, studies show that your body continues to burn calories after weight training, compared to aerobic exercise (15 Trusted Source).”
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Interval Training
Workout classes
“High-Intensity Interval Training (HIIT), often known as interval training, is a general term for brief bursts of intensive activity followed by rest periods that are frequently used to increase fitness.
Generally, a HIIT workout lasts for 10-30 minutes and can burn a significant number of calories.
A study of 9 active men found that HIIT burns 25-30% more calories per minute compared to other types of exercises, including weight training, cycling, and running on a treadmill (Source: Trusted Source).
This means that HIIT workouts can help you burn more calories in less time.
Furthermore, multiple studies have shown that HIIT is particularly effective for burning abdominal fat, which is associated with many chronic diseases.
Incorporating HIIT into your exercise routine is easy. You just need to choose one type of exercise, such as running, jumping, or cycling, and alternate between high-intensity and low-intensity periods.
For example, pedal as hard as you can on a stationary bike for 30 seconds, then pedal at a slow pace for 1-2 minutes. Repeat this pattern for 10-30 minutes.
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Swimming
Workout facility operating times
it’s true Swimming is a fun way to lose weight and shape up. According to Harvard Health, a person weighing around 155 pounds (70 kilograms) burns approximately 216 calories per half-hour of swimming .
The effectiveness of your swimming technique depends on how many calories you burn. Research on competitive swimmers has shown that breaststroke burns the most calories, followed by butterfly, backstroke, and freestyle (19 trusted sources).
Studies in middle-aged women over 12 weeks have revealed that swimming for up to 60 minutes three times a week leads to significant reductions in body fat, improved flexibility, and a lowered risk of various factors contributing to heart diseases, including high total cholesterol and blood triglycerides (20 trusted sources).
Another benefit of swimming is its low-impact nature, making it easy on your joints. It’s an excellent option for individuals dealing with joint pain or discomfort.”
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Yoga
Exercise schedule
“Yoga is a best way to exercise and relieve stress. Although it is not generally considered a weight loss exercise, it burns a significant amount of calories and offers many additional health benefits that can contribute to weight loss.
Harvard Health estimates that a 155-pound (70-kilogram) person burns approximately 144 calories in 30 minutes of practicing yoga (5).
A study of 60 overweight women over 12 weeks revealed that those who participated in two 90-minute yoga sessions per week experienced a greater reduction in waist circumference compared to the control group, with an average reduction of 1.5 inches (3.8 centimeters) (21 trusted sources).
Furthermore, the yoga group reported improvements in both mental and physical health.
In addition to calorie burning, studies have shown that yoga can enhance mindfulness and reduce stress levels (22 trusted sources).
Most yoga classes are offered in group settings, but you can practice yoga anywhere. It can be done comfortably at home, as there are many online guided tutorials available.”
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Pilates
Health and wellness services
Pilates is one of the best activities for beginners that can help you lose weight.
According to a study by the American Council on Exercise, an individual weighing approximately 140 pounds (64 kilograms) burns 108 calories during a 30-minute beginner’s Pilates class and 168 calories during an advanced class of the same duration. Although Pilates may not burn as many calories as aerobic exercises, it is enjoyable for many people, making it easier to stick with over time.
In a study of women around the age of 37, it was found that doing Pilates exercises for up to 90 minutes three times a week over 8 weeks significantly reduced waist, abdomen, and hip circumference compared to a control group that did not engage in any exercise during the same period (24 Trusted Source).
In addition to weight loss, Pilates can also alleviate lower back pain and improve your strength, balance, flexibility, endurance, and overall fitness level (25 Trusted Source, 26 Trusted Source).
If you want to try Pilates, make an effort to incorporate it into your weekly routine. You can do Pilates at home or join one of the many gyms that offer Pilates classes.
To further promote weight loss with Pilates, consider pairing it with a healthy diet or other forms of exercise, such as weight training or cardio.”
Best laxative for quick weight loss
Laxatives are drugs that help patients move their stools through their intestines more quickly or more easily. They are commonly used for the treatment of constipation, a condition that can sometimes be painful or difficult due to hard stools.
They are becoming a well-liked weight loss technique. Many people believe that using laxatives can help increase the frequency of intestinal movements, leading to rapid, easy, and effortless weight reduction.
However, the reality of their safety and effectiveness is another story, as you will see in this article later on.
There are various classes of laxatives that work in different ways. The main types include (1 reliable source):
Stimulant laxatives: These work by increasing the movement of the digestive system.
Osmotic-type laxatives: This type maintains an increased amount of water in the large intestine, leading to more frequent bowel movements.
Bulk-forming laxatives: They work by moving through the undigested portions of the intestines, absorbing water, and adding more bulk to the stool.
Saline laxatives: With these, water is drawn into the small intestine, aiding in promoting intestinal movement.
Stool softeners: These allow stool to absorb more water, making it easier to pass.
INFO: Bees for Humanity
