The 8 Best Exercises for Weight Loss - Nutriblog

The 8 Best Exercises for Weight Loss - Nutriblog


Exercises for Weight Loss

Weight loss

Many people seek to lose weight through diet programs and other methods; however, weight loss depends mainly on following a healthy diet in which the person controls the calories he gains, in addition to exercising, and changes must be made in the way Daily life and habits in order to lose weight in the long term and maintain a healthy weight, and these changes are made through some strategies, foremost of which is preparing for weight loss.

Since losing weight takes a long time and commitment, and making constant changes in food and activity, a list should be made of the things that motivate a person to lose weight, and then realistic goals should be set; Like losing a certain weight at a specific time, and it is better that the goal seems to lose 0.5-1 kg per week, and it is worth noting that a healthy diet in which calories are reduced does not mean giving up food or drink, but rather reducing calories despite eating food and drinks all of which.

Top 8 best exercises to lose weight

Weight loss is one of the things that spreads widely among people, as - for example - half of American adults try to lose weight every year, and despite the fact that weight loss is based on a healthy diet, exercise is one of the most common methods, which resort to people to lose weight; As they contribute to burning calories, the benefits of these exercises are not limited to weight loss only, but also have many benefits; Improve mood, strengthen bones, and reduce the risk of chronic diseases. Here are 8 excellent exercises to lose weight:

walking exercise

Which is one of the best exercises to lose weight; Because walking is a comfortable and easy way, especially for beginners, and walking does not lead to exhaustion or fatigue; Since it does not put pressure on the joints, in addition to that, walking does not require the purchase of any equipment. According to Harvard Medical School, a person weighing 70 kilograms burns 167 calories for every 30 minutes of walking at a moderate pace; That is 6.4 km per hour, and the Medical Journal of Healthline indicated that a study was conducted on 20 obese women for a period of 12 weeks, and it was found that walking for 50-70 minutes three times a week reduces the amount of body fat and waist fat by 2.8 cm The walking exercise is commensurate with the daily routine; It is practiced during lunch break or walking up the stairs or walking while hiking, and in the beginning should walk for 30 minutes three or four times a week, and the person increases the pace and duration of walking as his fitness increases.

Jogging or running exercise

Some people think that running is similar to running, and this is wrong. As the speed of running appears to be between 6.4-9.7 km per hour, while running appears to be at a speed of more than 9.7 km per hour, and Harvard University indicates that a person who weighs - for example - 70 kilograms loses 298 calories for every 30 minutes of running at a speed of 5 Or 8 km per hour, and loses 372 calories for every half hour of running at 9.7 km per hour, and Healthline magazine indicated that studies confirm that running and jogging help burn harmful fats, specifically belly fat, and the danger of this type of fat is that it is Covers the internal organs, and increases the likelihood of infection with some diseases; such as heart disease, and diabetes. A person who is trying to lose weight starts jogging or jogging for 20-30 minutes three or four times a week. If jogging or running affects the joints, the person exercises them on soft surfaces; Such as grass, or using treadmills, which relax the joints and do not put pressure on them.


It is a common exercise that improves body fitness and a person's health; It increases the sensitivity of cells to insulin, and reduces the risk of some diseases; such as heart disease and cancer, in addition to helping to lose weight, cycling is not considered a difficult exercise; It is exercised outdoors or sports clubs and fitness centers on stationary bikes, and Harvard University indicates that cycling for a person weighing 70 kilograms for 30 minutes at a moderate pace burns 260 calories, or 298 calories if he cycles at a speed ranging between 19 -22.4 km per hour.

Weight lifting exercises

It is one of the common exercises for people trying to lose weight. According to Harvard Magazine, a person weighing 70 kilograms burns 112 calories if he exercises weights for 30 minutes, and weight lifting exercises help in enhancing strength and muscle growth; This raises the metabolic rate during rest times, thus reducing calories, and the results of a study, according to what was published by Healthline magazine, showed that exercising for 11 minutes and three times a week for 6 months increased the metabolic rate by 7.4%, and this increase was accompanied by an increase in the rate of exercise. Metabolism reduced 125 calories, and the magazine also reported that doing weight training for 24 weeks increased metabolism by 9% in men, and this is accompanied by burning an additional 140 calories per day, while among women, the metabolic rate increased4% with an additional 50 calories burned per day, and in addition, the human body continues to burn calories after completing weight training as well compared to aerobic exercises.

Interval exercises or interval exercises (HIIT)

It is a group of high-intensity exercises, separated by periods of rest, and these exercises last from 10-30 minutes, and the Healthline Medical Journal reported that a study was conducted on men practicing period exercises, and it was found that they burned between 25-30% of calories compared to other exercises; such as weight training, cycling, running, or jogging on the treadmill; That is, these exercises are characterized by making the body lose a high amount of calories in a short period, and the results of studies indicated that period exercises are highly effective in burning belly fat, according to Healthline magazine, and it is easy to introduce these exercises into the daily routine, and all that The person must choose the appropriate exercise; Such as running, jumping, or cycling and choosing rest times, for example, using a bicycle pedal as quickly as possible for 30 seconds, followed by 1-2 minutes slower, and repeating these exercises for no more than 30 minutes.


Harvard University states that a person weighing 70 kilograms burns 233 calories when swimming for half an hour, and it is worth noting that the way swimming affects the number of calories burned by the body, for example, a person who weighs 70 kilograms, who exercises Swimming for 30 minutes on the back is 298 calories, 372 calories when swimming on the chest, and 409 calories when swimming in the butterfly style. A study conducted on 24 women, according to the Healthline Medical Journal, stated that swimming for 60 minutes, three times a week, significantly reduces body fat, improves flexibility, and reduces the risk of some diseases; Such as heart disease, high total cholesterol, and triglycerides, and what distinguishes swimming is also that it does not affect the joints, and this makes it a good option for people with joint pain and those who want to lose weight.


Although yoga is popular for relieving stress, it also helps in weight loss. It leads to burning a good amount of calories, and this is what Harvard University has confirmed that practicing yoga for a person weighing 70 kilograms for half an hour burns 149 calories, as Healthline magazine reported the results of a study conducted on 60 obese women who practiced yoga for 90 minutes per week that the amount of fat in the waist circumference decreased by 3.8 cm, and in addition to reducing weight, yoga helps in learning mindfulness, which helps not to eat any unhealthy foods, control overeating, and better understand the signals of hunger in the body, and yoga exercises are practiced in Anywhere, whether in the gym or at home.

Pilates exercises

Which is one of the effective exercises in weight loss, especially for beginners, and the American Council on Exercise notes that a person who weighs 64 kilograms burns 108 calories when practicing Pilates exercises for 30 minutes, and this amount is for beginners, while practitioners of this sport burn 168 calories, It is worth noting that Pilates exercises may not burn the same amount of calories or less compared to aerobic exercises - such as running -, but it is a source of pleasure for people, and a study conducted on 37 women found that they practiced Pilates exercises for 8 weeks and three times a week, and it was found that these exercises significantly reduced waist circumference, stomach circumference, and hip circumference compared to a group of women who did not exercise. The benefits of Pilates exercises are not limited to weight loss, but also contribute to reducing lower back pain. Improving strength, balance, flexibility, and endurance in general. For a better result and greater weight loss, follow a healthy diet, in addition to doing Pilates or other forms of exercise; As a weight exercise.

Is diet better than exercise to lose weight?

People who are trying to lose weight resort to many methods that may seem effective or ineffective, and the question remains: which is better if a person wants to lose weight, exercise, or diet? In fact, exercise will not help a person lose weight unless their diet appears healthy; That is, its reduction depends on exercise and a healthy diet.

Dr. Elizabeth states that dieters reduce the intake of some types of food, especially fiber, meat, vitamins, and minerals, and focus on vegetables and fruits, and this is wrong; As these foods are very important for human health, even if they are on a diet, and a person is not forced not to eat them when they are on a diet with the aim of losing weight, While the Mayo Clinic notes that cutting calories contributes more to weight loss than exercise; Because weight loss depends on reducing calories to less than those burned by the body, however, reducing calories when following a diet, in addition to exercising, helps a person lose weight more, and if a person loses weight after undergoing a diet based on Control the amount of calories by eating between 400-800 calories per day; The weight lost by a person on this diet will be gained after six months of stopping this diet. The Mayo Clinic magazine states that exercise helps maintain a healthy weight, and the person's weight loss from diet; The results of studies - according to the magazine - indicate that people who lost weight and maintained ideal weights were exercising.

Unexplained weight loss

Unexplained weight loss occurs when a person notices a decrease in his weight knowing that he does not exercise, does not follow a diet, or changes in lifestyle, and doctors classify unexplained weight loss when a person loses 5% of his body weight within a period ranging from 6 -12 months, and unexplained weight loss is a symptom of a disease, and it affects all people of all ages, but it is more common in people aged 65 years and over, and occurs as a result of many reasons, including the following:

overactive or underactive thyroid gland; It is the gland that controls metabolism, body temperature regulation, and heart rate.

Cancer: It occurs when the life cycle of cells is affected by a defect that leads to the presence and accumulation of abnormal cells, and what distinguishes these cells is that they have the ability to move to other parts of the body, and it is worth noting that the incidence of cancer increases with age, and lifestyle habits increase the incidence. with cancer; Such as smoking, obesity, and alcohol consumption.

Diabetes: A person gets glucose when he eats food, which is the main source of energy for cells, and for glucose to enter cells, the hormone insulin must be present, and the body does not manufacture sufficient amounts of insulin, and this leads to the accumulation of glucose in the bloodstream, and infection Diabetes with one of its types, either type I or II or gestational diabetes, and diabetes leads to many complications if it is not controlled; such as diabetic foot and retinopathy.

other reasons:

  • Heart attack.
  • Parkinson's disease.
  • Dental problems.
  • Ulcerative colitis.
  • Depression or anxiety;
  • Peptic ulcers.
  • Addison's disease.
  • Aids.
  • Eating disorders;
  • Mental illness;
  •  Crohn's disease.