Top 3 tips for weight loss

Many types of physical activity can support weight loss by increasing the calories you burn. The amount of weight you can expect to lose may vary depending on your age, diet, and starting weight.

Estimates state that around halfTrusted Source of all American adults attempt to lose weight yearly.

Exercising is one of the most common strategies employed by those trying to shed a few pounds. It burns calories, and this plays a key role in weight loss.

In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.

Here are the eight best exercises for weight loss.

1. Walking

Walking can be a convenient way for many beginners to exercise without feeling overwhelmed or needing to purchase equipment. It’s also a lower-impact exercise, meaning it’s less likely to stress your joints.

According to the American Council on Exercise, a 140-pound (65-kilogram) person burns about 7.6 calories per minute walking, and a 180-pound (81-kg) person burns about 9.7 calories per minute walking.

A 12-week study of 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.

To get started, aim to walk for 30 minutes 3–4 times a week. As you become fit, you can gradually increase the duration or frequency of your walks.

2. Jogging or running

Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 10.8 calories per minute jogging and 13.2 calories per minute when running.

A 180-pound (81-kg) person burns about 13.9 calories per minute jogging and 17 calories per minute when running.

Researchers have that jogging and running can help burn visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has links to various chronic diseases like heart disease and diabetes.

To get started, aim to jog for 20–30 minutes 3–4 times per week.

If you find jogging or running outdoors hard on your joints, try running on softer surfaces like grass. Many treadmills have built-in cushioning, which may be easier on your joints.

3. Cycling

Cycling is a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.

The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6.4 calories per minute cycling at a speed of 10 miles per hour (MPH). A 180-pound (81-kg) person burns about 8.2 calories per minute cycling at 10 MPH.

Studies have also found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death than those who don’t cycle regularly.

Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.