Exercise for Weight Loss

What is the best exercise to lose weight?

Eating healthily and doing regular exercise can help you to lose weight and keep it off. Making exercise a part of your lifestyle, choosing something you love to do or exercising with friends can help you to stay motivated and active. The best exercise for weight loss is dependent on you, the goals you want to achieve and the type of exercise you enjoy doing.

Yoga – This exercise focuses on strength, flexibility and balance to help you work the muscles in your body, including your core. The routines and poses in yoga are often teamed with meditative techniques to calm your mind.

Running - It’s free (unless you’re at the gym), you can do it anywhere and running burns more calories than any other mainstream exercise.* If you’ve never ran before head to our blog to read our beginners running guide and grab some tips before you grab your trainers.

Cardio – From cycling to squats, cardiovascular exercise will raise your heart rate and get you sweating in a bid to burn calories and lose weight. Even gentle exercise you don’t expect to be cardio, like yoga, walking, swimming and weightlifting, can help raise your heart rate too.

Walking - One of the easiest exercises to introduce into your life is walking, the government recommend walking 10,000 steps a day. Whether you take the dog round the park or go shopping every step you take will soon add up.

Are there any fat burning exercises I can do?

To burn fat while you’re exercising you’ll need to be within the fat burning zone, which is when your heart rate is 65 to 70% of your maximum heart rate. In this zone you should feel like you are exercising hard and having a good workout but are also not exhausted.

If you’re looking for fat burning workouts then cardio is a must. High intensity exercise will help you to lose weight by keeping you within the fat burning zone. Focus your workouts around circuit training or repetitive sets of exercises, such as burpees, squats or jumping jacks. These intense exercises work your whole body and tone multiple muscle groups, while raising your heart rate. Running for short bursts followed by a rest period or a toning exercise can also help you to burn fat. The NHS has some great 10 minute exercise plans that can get your muscles working and your heart rate up.

How can I fit exercise into my day?

Making simple changes to your daily routine can help you to become more active and fitter. If you’re looking to lose weight making small changes can help you to increase the amount of time your exercise throughout the day.

Rather than taking the elevator take the stairs, or get off the bus a stop early so you have to walk a little bit further, even offering to make a tea round for the office can get you up out of your chair and moving. For more exercise tips and how you can fit 10 minutes of exercise into your day visit our blog.

Can you lose weight without exercise?

It is possible to lose weight without exercising by following a calorie controlled diet. However if you are trying to lose weight to live a healthier life, then weight loss and exercise should go hand in hand. The health benefits of regular exercise include a lowered risk of developing heart disease, type 2 diabetes and some cancers to name a few. Exercise has also been shown to boost your mood, quality of sleep as well as improve your self-esteem.

Sources

*www.nhs.uk/live-well/exercise/running-tips-for-beginners

www.nhs.uk/live-well/exercise/exercise-health-benefits

www.nhs.uk/live-well/eat-well/food-and-drinks-for-sport

Your body needs carbohydrates for energy, whether you are regularly exercising or not. However if you are doing lots of activity or sport then you should make carbohydrates a part of your meals, so that your body has the energy it needs.

To healthily and safely lose weight you need to combine a calorie controlled, balanced diet with regular exercise. Find out more about how to lose weight healthily here.

Drink and food play a part in your body’s recovery after exercise, refuelling with carbohydrates and protein will help your muscles to recover. Make sure to drink plenty of water to give your body hydrated; you can also choose a protein shake to boost your protein intake.