weight loss exercise

 How much weight can you expect to lose in a reasonable amount of time?

The amount of weight you can expect to lose from exercise is determined by a variety of factors.

These are some examples:

Basal metabolic rate: People with a higher starting weight have a higher basal metabolic rate. This is the number of calories burned by your body while performing basic life-sustaining functions. A high BMR indicates that you will burn more calories while active and resting.

Age: As you get older, you have more fat mass and less muscle mass, which lowers your BMR. A lower BMR can make losing weight more difficult.

Gender: Women have a higher fat-to-muscle ratio than men, which can influence their BMR. As a result, even if they consume the same number of calories, men tend to lose weight faster than women.

Diet: When you burn more calories than you consume, you lose weight. As a result, losing weight requires a calorie deficit.

Sleep: Studies have shown that a lack of sleep can slow your weight loss and even increase your cravings for high-calorie foods.

Medical problems People suffering from medical conditions such as depression and hypothyroidism may lose weight more slowly.

Weight loss has a genetic component, according to studies, which may affect certain obese people.

Although most people want to lose weight quickly, experts usually recommend losing 1-2 pounds (0.5-1.36 kg) per week, or about 1% of your body weight.

Rapid weight loss can be harmful to one's health. It can, for example, cause muscle loss and raise your risk of gallstones, dehydration, fatigue, malnutrition, headaches, irritability, constipation, hair loss, and irregular periods.

It's important to remember that weight loss is not a linear process, and it's common to lose weight more quickly when you first start.

Here are some most common and best exercises to lose weight  

1. Walking

Walking is one of the most effective weight-loss exercises, and for good reason.

It's a simple and convenient way for beginners to begin exercising without feeling overwhelmed or having to buy expensive equipment. It's also a low-impact exercise, which means it's gentle on your joints.

2. Running or jogging

Jogging and running are excellent weight-loss exercises.

Although they appear to be the same, the main difference is that a jogging pace is typically between 4-6 mph (6.4-9.7 km/h), whereas a running pace is faster than 6 mph (9.7 km/h).

A 155-pound (70-kg) person burns approximately 288 calories per 30 minutes of jogging at a 5 mph (8 km/h) pace or 360 calories per 30 minutes of running at a 6 mph (9.7-km/h) pace, according to Harvard Health.

Furthermore, research has shown that jogging and running can help burn visceral fat, also known as belly fat. This type of fat surrounds your internal organs and has been linked to a variety of chronic diseases such as heart disease and diabetes.

Running and jogging are both excellent exercises that can be done anywhere and are simple to incorporate into your weekly routine. Begin by jogging for 20-30 minutes three to four times per week.

If jogging or running outside hurts your joints, try running on softer surfaces such as grass. Furthermore, many treadmills include built-in cushioning, which may be gentler on your joints.

3. Yoga

Yoga is a popular form of exercise and stress relief.

While it is not commonly thought of as a weight loss exercise, it does burn a significant amount of calories and provides numerous additional health benefits that can help with weight loss.

According to Harvard Health, a 155-pound (70-kg) person burns approximately 144 calories per 30 minutes of yoga practice.

A 12-week study of 60 obese women found that those who participated in two 90-minute yoga sessions per week had greater waist circumference reductions than those in the control group — by 1.5 inches (3.8 cm) on average.

Additionally, the yoga group's mental and physical well-being improved.

Yoga, in addition to burning calories, has been shown in studies to teach mindfulness and reduce stress levels.

Yoga classes are available at most gyms, but you can practice yoga anywhere. This includes working from home, as there are numerous guided tutorials available online.

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04. Swimming

Swimming is a fun way to exercise and lose weight.

A 155-pound (70-kg) person burns approximately 216 calories per half-hour of swimming, according to Harvard Health.

The amount of calories you burn appears to be affected by how you swim. According to one study of competitive swimmers, the breaststroke burned the most calories, followed by the butterfly, backstroke, and freestyle.

Swimming for 60 minutes three times per week for 12 weeks significantly reduced body fat, improved flexibility, and reduced several heart disease risk factors, including high total cholesterol and blood triglycerides, according to one 12-week study of 24 middle-aged women.

Swimming also has the advantage of being low impact, which makes it easier on your joints. This makes it an excellent choice for people suffering from injuries or joint pain.

05. Cycling

 Cycling is a popular exercise that improves fitness and can aid in weight loss.

Cycling is traditionally an outdoor activity, but many gyms and fitness centres have stationary bikes that allow you to cycle while remaining indoors.

A 155-pound (70 kg) person burns approximately 252 calories per 30 minutes of cycling at a moderate pace on a stationary bike or 288 calories per 30 minutes of cycling at a moderate pace of 12-13.9 mph (19-22.4 km/h) on a bicycle.

Cycling is not only beneficial for weight loss, but studies have shown that people who cycle on a regular basis have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death when compared to those who do not cycle on a regular basis.