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Weight loss : 5 Ways to lose fat

 



Weight loss : 5 Ways to lose fat




5 Ways to lose a lot of fat


Some studies show that half of adults try to lose weight each year. 

In this article, I will try to present to you the 5 best exercises for weight loss,
Aside from following a balanced diet, exercise is one of the most popular strategies used by those trying to shed extra pounds. 

It does this by burning extra calories, thus losing weight.

In addition to helping you lose weight, exercise to lose weight has been linked to many other benefits, including improving mood, strengthening bones, and reducing the risk of many chronic diseases.

1-Running or jogging :

One of the best exercises for losing weight and removing fat. Although they look the same, the main difference between them is speed.

Sprinting ranges from 4 to 6 mph (6.4-9.7 km / h), while the running speed is faster than 6 mph (9.7 km / h).

Harvard Health estimates that a 155-pound (70 kg) person burns approximately 298 calories for every 30 minutes of jogging at a 5 mph (8 km / h) pace, or 372 calories for every 30 minutes of jogging at 6 mph (9.7 km / h) (Trusted source).

What's more, studies have found that jogging and jogging can help burn harmful visceral fat, also known as visceral fat.

2- Walking:

 Walking is one of the best exercises for weight loss, as it is a comfortable and easy way for beginners to exercise without feeling overwhelmed or needing to purchase equipment.

It is a low-intensity exercise, which means that it will not affect your muscles and joints. According to Harvard Health, it is estimated that a 155-pound (70 kg) person burns around 167 calories for every 30 minutes of walking at a moderate pace of 4 mph (6.4 km / h) (Trusted source).

A 12-week study in 20 obese women found that walking for 50-70 minutes three times a week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm).

It is easy to include hours of walking in your daily routine, for example try to walk during your lunch break, or take your dog for a walk.

You can gradually increase the length or intensity of your walking as you become more fit.

3-Weights exercises:

Weight training is a popular option for people looking to lose weight. According to Harvard Health studies, it is estimated that a person who weighs 155 pounds (70 kg) burns around 112 calories for every 30 minutes of weight training.

4- Bike riding:

Bike riding is a popular exercise that improves your fitness, and it can help you shed fat and lose weight. Cycling does not necessarily take place outdoors, there are many gyms that have stationary bikes, you can also have one at home.

Harvard Health estimates that a 155-pound (70 kg) person burns around 260 calories for every 30 minutes of cycling at a moderate pace.

Not only is riding a bike beneficial for weight loss, but studies have shown that people who cycle regularly have good physical fitness, as well as increase insulin sensitivity and reduce the risk of heart disease and cancer.

Also, weight training can help you build strength and increase muscle growth, which increases the rate at which you burn calories while at rest.

A study showed that doing 11 minutes of strength training 3 times per week for 6 months resulted in a 7.4% increase in metabolism, the equivalent of burning an additional 125 calories per day.

Another study found that 24 weeks of weight training resulted in a 9% increase in metabolism for men, which equates to burning about 140 extra calories per day. 

For women, the increase in metabolic rate was approximately 4%, or 50 calories per day.
Additionally, several studies have shown that your body continues to burn calories hours after exercising, compared to other exercise.

5-Swimming:

Swimming is a fun way to lose weight and get in shape. Harvard Health estimates that a 155-pound (70 kg) person burns around 233 calories in half an hour of swimming.

 The way you swim seems to have a big impact on the number of calories your body burns.
A 12-week study in 24 middle-aged women found that swimming for 60 minutes 3 times per week significantly reduces body fat, improves flexibility, and reduces the risk of heart disease, including high total cholesterol and triglycerides in the blood .

Another advantage of swimming is that it is easier on your joints. This makes it a great choice for people who have joint injuries or pain.
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