Identifying the best exercise to lose weight might not be as hard as you think. Daily activity of any kind turbocharges the benefits you get from your healthy eating plan. Exercise speeds up your metabolism and helps you burn more calories.1 And while you’re shedding extra pounds, you also are toning up your body so you will look as good as you feel.
According to Mayo Clinic, “Weight loss through diet without physical activity, especially in older people, can increase frailty because of age-related losses in bone density and muscle mass. Adding aerobic and resistance training to a weight-loss program helps counter the loss of bone and muscle.”2 That’s one of the reasons the experts at Nutrisystem recommend getting in at least 30 minutes of activity every day. You can break that up into 10- or 15-minute segments if that suits you better.
While just about any activity that you enjoy will work to help with weight loss, the best exercise to lose weight usually offers some burst of activity over time—although the precise type of activity you choose will vary.
Try one or several of the following exercises to take your weight loss progress to the next level.
1. Riding a Bike
Ideal for: Having fun with your family as you exercise together.
Pedaling a bicycle helps your heart get stronger and firms up the muscles in your legs, belly and backside. Biking is an ideal exercise for weight loss because it offers a challenging workout while accommodating a wide range of physical needs. Cycling is a low-impact activity, so it’s easy on your knees and back, which is important if you’re just starting to exercise.
In a half-hour of steady bike riding, a 155-pound person burns about 360 calories, nearly twice the amount of a fast walk.3 You melt away even more calories and get more strength in your muscles when you pedal up hills. The best exercise to lose weight is customizable.
Bike Your Way to a Healthier You: The Health Benefits of Cycling for Weight Loss
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2. Elliptical Trainer
Ideal for: Getting in a workout while catching up on your favorite show.
An elliptical trainer is a stationary exercise machine used for stair climbing, walking or running. Elliptical machines are found in most gyms alongside the treadmills.
Like cycling, using an elliptical trainer is less stressful on your lower body and joints than running or other high-impact exercises.4 Yet because elliptical training still burns about 324 calories in a half hour, it’s a great exercise to drop pounds and get healthy.3
3. Swimming Laps
Ideal for: Working out your whole body all at once.
Your arms, shoulders, back, hips and legs all get toned when you swim laps, while your heart and lungs grow stronger from the exercise. Moving through water adds resistance to your motion, increasing the challenge without putting extra pressure on your joints.5
Swimming steadily for a half hour can burn up to 360 calories.3 The extra muscle mass you will build over time makes this one of the best exercises to lose weight.
4. Strength Training
Ideal for: Giving yourself that toned, fit look.
Muscle burns more calories than fat, even when you’re at rest. Building your muscles through strength training is especially important as you get older because aging leads to loss of muscle mass, which can slow your metabolism.6
You can pick from a variety of ways to increase your strength, such as lifting weights, working with resistance bands or simple calisthenics. Because of how much you can customize this for yourself—or even for some daily variety—strength training is another example of the best exercise to lose weight.
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5. High-Intensity Interval Training (HIIT)
Ideal for: Fitting powerful exercise into a busy schedule.
One of the most popular exercise trends in recent years is HIIT, or high-intensity interval training. It’s a technique in which you give all-out effort through a series of short, intense bursts of activity, such as running or push-ups, followed by brief, active, recovery periods.7
According to the American Council on Exercise (ACE), “HIIT also increases caloric burn after an exercise bout through a process known as excess post-exercise oxygen consumption, or EPOC. Essentially, the body must consume more oxygen, which increases the amount of calories that are being burned, to return to its pre-exercising state after an intense bout of exercise.”8
6. Skipping Rope
Ideal for: Exercising anywhere you happen to be.
Another quick and easy to way to work out is with a jump rope. It tones up your legs while burning 300 to 400 calories in 30 minutes.3 We also think jumping rope is one of the best workouts for weight loss because it’s a very low-cost exercise—all you need is a rope. Ask a couple friends to join you and take a trip down memory lane through all the rhymes you used to recite as you jumped rope as a kid.
7. Mix and Match
Ultimately, the best exercise to lose weight is any activity you actually like to do, because that enjoyment means you will keep up with it. One way to prevent getting tired and bored of exercising is to spice up your routine with variety.
You don’t even have to stick to just one or two kinds of activity. If you’ve been walking every day, try a few basic calisthenics like jumping jacks and squats. Ride a bike or go dancing on the weekends. Swim some laps while the kids play in the pool. Remember, every little bit of activity takes you another step forward on the journey to your weight loss goals.
*Always speak with your doctor before starting a new exercise routine.
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Sources:
- https://medlineplus.gov/ency/patientinstructions/000893.htm
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
- https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
- https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/elliptical-machines/faq-20058294
- https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
- https://www.self.com/story/fitness-terms-to-know-before-working-out
- https://www.acefitness.org/education-and-resources/professional/expert-articles/6361/high-intensity-interval-training-why-it-works/
The post The 7 Best Exercises for Weight Loss appeared first on The Leaf.
Frequently Asked Questions
What herb melts body fat?
It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. Many people have used herbs for this purpose throughout history. There are many herbs that can be used for this purpose, including: Green tea (Ginko Biloba), Ginger root, Ginseng and Hawthorn berry; Milk Thistle seed; Mullein leaf; Rosemary, St John’s Wort and Turmeric. Valerian root is also available. Yohimbe bark is another.
The herbs can be used topically or orally. They contain nutrients that increase the metabolic rate of the body. These nutrients can speed up the breakdown and removal of lipids from the cell walls. The end result is that the bloodstream releases free fatty acids, which can then be used to fuel.
Many herbal remedies have also been found to boost the immune system and prevent disease. This makes them an ideal choice for people who are unable to afford drugs and surgeries.
Many people use herbs because they know how effective they are. Many people don’t realize the power of these natural substances. Herbs can be purchased at health food stores, pharmacies, and online. A typical dose lasts for several weeks.
Green tea is a great example of a herb whose ability to increase metabolic rate can be seen. Green tea is rich in epigallocatechin Gallate (EGCG), which boosts activity of enzymes that are responsible for breaking down fats. EGCG has also been shown to improve glucose tolerance. It reduces your risk of developing diabetes.
Ginger root is another example. Ginger root is a stimulant. It boosts metabolism and stimulates the gastrointestinal tract. In addition, ginger helps the body eliminate toxins from the digestive system.
Other herbs that can increase metabolic rate include ginseng and mullein root, licorice roots, mullein leaves, rosemary, turmeric, as well as valerian root.
The best way to get herbs is to make teas. This allows the active ingredients to enter the bloodstream quickly and efficiently. Take herbs internally only if you are under medical supervision. If you choose to consume herbs externally, make sure that you apply them directly to the affected area. Otherwise, they could cause irritation or damage to other body areas.
How to Take African Mango Extract
You can easily take mango extract. You just need to cut open a fresh ripe mango and scoop the flesh into your blender bottle. Blend until smooth.
If you prefer a smoother pulp, you may strain it. Store in a cool dark place.
You can freeze the pulp to be used again later. This way you don’t have to buy another batch when mango season comes around again.
What is African Mango Extract?
Vitamin C is found in high amounts, which can boost immunity. This makes it ideal for people who are prone to colds and flu.
Antioxidants in African mango extract can also help lower free radicals in your body. This reduces the chance of developing cancer or heart disease.
Vitamins A & B6 are found in African Mango, which supports healthy hair growth.
The active ingredients in African Mango provide a powerful supplement that will keep your skin looking and feeling young.
Statistics
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
External Links
onlinelibrary.wiley.com
- Efficacy and tolerability of a novel herbal formulation for weight management – Stern – 2013 – Obesity – Wiley Online Library
- Forskolin Consumption and Body Composition in Obese and Overweight Men – Godard 2005 – Obesity Research Wiley Online Library
ods.od.nih.gov
- Office of Dietary Supplements – Ephedra
- Health Professional Fact Sheet: Dietary Supplements for Weight Loss
webmd.com
fda.gov
How To
African Mango: Nutrients, Benefits, and Downsides
Mangoes are exotic fruit that originated in tropical climates. They are now grown worldwide. Mangoes are nutritious fruits rich in vitamin C, potassium, fiber, calcium, and iron. They also contain antioxidants such lutein and lutein as well as lutein, zeaxanthin (lycopene), alpha-tocopherol and beta-carotene.
The mango tree does best when it is between 15degC (59%degF) to 30degC (86%degF). The mangoes turn yellowish-green once they are fully ripe. The mango’s flesh is firm and juicy at first, but becomes more firm and dry after ripening.
Mangoes are used in jams, pickles (ice cream), chutneys and pickles. Mango pulp is often added to Indian curries, rice dishes, and stir-fried veggies in Thailand. Mangoes can either be eaten fresh or dried.
Healthy Fruits and Vegetables
Since ancient times, mangoes were used to treat diabetes. Today, mangos are cultivated throughout the world. There are many mango tree varieties: Alphonso is a variety of Ataulfo, Beni Suef and Bombay.
Mangoes are high in water and low in calories, which can help you lose weight. A medium-sized mango has about 100 calories and only 3 grams of fat. This makes them one of the healthiest fruits around.
Mangoes also contain vitamins B1, B2, and B3, as well as vitamin K, magnesium, folate, potassium, manganese (folate), pantothenic acid. They also have thiamine, biotin, riboflavin, niacin and thiamine.
Mangoes contain phytochemicals which are plant compounds that protect your cells from damage caused by free radicals. Free radicals, unstable molecules that can cause cell injury, are unstable molecules. Mangoes are especially good at protecting your heart, brain, and eyes.
Mangoes could be useful for those looking to lose weight, as they are high on water. Water keeps your body hydrated, and makes you feel fuller for longer.
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