Apart from dieting, exercise is one of the most popular strategies used by those trying to lose extra pounds by burning calories, and this plays a major role in weight loss.
In addition to helping you lose weight, exercise has been linked to many other benefits, including improving mood, strengthening bones, and reducing the risk of many chronic diseases.
Walking is one of the best exercises for losing weight — and for good reason. It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or having to purchase equipment. Also, it is a lower impact exercise, which means that it does not strain your joints.
According to Harvard Health, it is estimated that a person weighing 155 pounds (70 kg) burns about 167 calories per 30 minutes of walking at a moderate pace of 4 miles per hour (6.4 km/h).
A 12-week study in 20 obese women found that walking for 50-70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively.
It’s easy to make walking a part of your daily routine. To add more steps to your day, try walking during your lunch break, walking up the stairs at work, or taking your dog on extra walks.
To get started, try walking for 30 minutes 3-4 times a week. You can gradually increase the duration or number of walks as you get fitter.
2. Jogging or running
Jogging and running are great exercises to help you lose weight. Although they look similar, the main difference is that a running speed is generally 4-6 mph (6.4-9.7 km/h), while a running speed is faster than 6 mph (9.7 km/h) .
Harvard Health estimates that a 155 lb (70 kg) person burns approximately 298 calories per 30 minutes of running at 5 mph (8 km/h), or 372 calories per 30 minutes of running at 6 miles per hour (9.7 km / h) at a pace.
Furthermore, studies have found that jogging and running can help burn harmful visceral fat, otherwise known as belly fat. This type of fat wraps around your internal organs and has been linked to many chronic diseases such as heart disease and diabetes.
Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, try jogging for 20-30 minutes 3-4 times a week.