Weight Loss Exercises


Weight Loss Exercises

An important factor in many weight loss programs is staying physically active. Active people burn more calories and have higher energy levels which boost the metabolic rate. Although dieting is also important, adding regular exercise to lose weight provides a more effective means of maintaining a healthy weight.


30 minutes or more of daily exercise can provide considerable health benefits. If you have been inactive for quite some time, you can begin at a slower pace with less strenuous exercises (like walking or swimming) to prevent putting a strain on your body. Over time you can gradually move to more vigorous workouts.


Your daily calorie intake minus the amount of calories burned will determine the body weight. All the foods you consume contain calories and every physical activity you engage in burns calories. So any extra physical activity that you do like exercising regularly helps burn the extra calories in your body that would otherwise be stored as fat. Exercise boosts the metabolism, lowers insulin levels, improves your health and helps prevent a number of diseases like:


  • Anxiety and Depression – doing exercises regularly helps make you feel better about yourself and allows you to manage stress much better.
  • Back Pain – exercising regularly improves posture and flexibility, and increases muscle strength and stamina.
  • Diabetes – regular physical activity helps reduce fat and also controls and prevents type 2 diabetes.
  • Heart Disease and Stroke – daily exercise strengthens the heart muscle, lowers bad cholesterol, improves blood circulation, and boosts the proper functioning of the heart.
  • High Blood Pressure – exercising regularly can help reduce the blood pressure level of people with hypertension.
  • Osteoporosis – bone development results from weight training exercises and might prevent bone related problems that are connected with aging.



For the majority of adults, aerobic activities (walking running, swimming, dancing) and strength training (lifting weights, rock climbing, and extreme physical activities) are highly recommended for a healthy weight loss and weight maintenance program.


Doing 30 minutes a day of moderate to intense aerobic exercises each week and strength training at least three times a week will give the most effective weight loss results and overall health in general. But before starting on any exercise program, talk to your doctor first to know which program will work best for you and your health needs.



Here are several tips that you can follow to help you get motivated and stick to your workouts to lose weight until your goal is reached:


1.  Avoid parties where you might randomly consume too many calories. If you decide to go anyway, make allowances for it by curbing your calorie intake for a few days beforehand. That way you’ll have a bit of leeway. Still, be careful not to overindulge.


2. Cook your meals as often as you can to be able to monitor the portions you eat and your calorie consumption. This way you will be likely to consume less calories with your home-cooked meals than when you are eating out.


3. Don’t do any exercises too much and too fast or you will end up with an injury which will make you give up soon.


4. Keep a calendar where you can schedule your exercises at specified times so you won’t have an excuse of not doing them.


5. Record the amount of time you spent working out to keep track of your progress.


6. Stay on the right track by weighing yourself every week at the same time time on the same day.


7. Cut back on alcohol if you can’t give up on drinking. Alcohol is extremely high in calories!


8. Invite a family member or a friend to exercise with you to help keep you motivated. Note: This can sometimes backfire if the other person starts to stray away. Do not allow others to be an obstacle in the way of reaching your goals!



The best weight loss exercises, if done right, can help you get the results you desire faster. You can do these exercises at home or in the gym. If you haven’t been active for some time now, it is wise to consult your doctor first.


Below are several good exercises to lose weight. You can choose which activities will meet your particular weight loss goal. Regardless of which one you choose for your weight loss exercise program, you can rest assured that you are on your way to losing weight and at the same time toning your body for that fit and healthy feeling and look:


  • Bicycling – this is an enjoyable way to burn calories and very simple and easy to do. If you are on a restricted time and cannot do bicycling outside, buying a stationary bike with moving handle bars can also give you the advantage of upper-body exercise.
  • Bouncing on the trampoline – a fun way to lose weight and get your heart pumping.
  • Cleaning the house – aside from burning calories, your house gets clean and tidy too. You can even listen to your favorite music and dance while doing some household chores.
  • Dancing – another enjoyable exercise that can improve the circulation in the entire body and increase your heart rate. Use large movements with your arms and legs and choose a more upbeat and lively music.
  • Elliptical Burner – helps build and strengthen muscles and works great in toning the abdomen.
  • Exercise DVDs – find an exercise DVD with a high energy music and do it once everyday to help you lose weight and tone your body.
  • Gardening – will help you burn about 250 calories just by tending to the plants, pulling out weeds, raking leaves, etc. Keep yourself hydrated and protected from the sun.
  • Hiking – not to be confused with gentle walking. It allows you to burn about 350 calories while spending time enjoying the scenery and nature.
  • Horse Riding – this is not easy to arrange but it is one of the best ways to stay fit and enjoy nature while riding. It helps tone your abs, thigh, and butt.
  • Jogging – helps you get a lot of thinking done while also burning a lot of calories. You can also put on some headphones and listen to your favorite music.
  • Jumping rope – excellent way to work your heart and burn calories.
  • Kickboxing – an intense workout and helps you lose weight effectively.
  • Power walking – you can do this great cardio exercise anywhere and it fits in your everyday routine. It helps tone your legs, hips, and stomach.
  • Racquetball – a great cardio exercise that involves side to side running and tones the legs and thighs.
  • Rowing – a great and fun workout that burns calories and helps develop and tone your arm muscles.
  • Shadow boxing – helps you in managing your stress while providing the benefits of a great cardio exercise.
  • Soccer – a great sport that involves a lot of running which helps burn calories and aid in weight loss.
  • Step aerobics – helps in weight loss and tones your legs, hips, and buttocks.
  • Swimming – helps burn a lot of calories and tones the entire body. It’s also an excellent option for people that are very heavy as it greatly reduces stress on the joints.
  • Weight training – should be part of any weight loss workout plan.
  • Workout steps/stairs – walking up and down the stairs provides better circulation and builds a healthy heart.
  • Yoga – mostly involves stretching and a relaxing way to lose weight. It improves the body’s flexibility and tone.
  • Zumba – helps you burn more calories in a matter of one hour. You can bring a friend or two to your zumba class to make it more fun and enjoyable.





It is important to remember that weight loss exercises are just a part of an effective weight loss program. Dieting and exercise are closely connected and people should not think that by doing a lot of exercises they can eat whatever they want.


They should keep in mind that it is much easier to lose weight by both reducing their calorie intake and burning the excess fat in the body. It is also important to bear in mind that keeping the weight off is what clearly defines a successful weight loss program.


Keeping a balance with your calorie intake and the amount of calories burned during workouts will effectively help you achieve your weight loss goal. Engaging in daily physical activities and exercises can greatly improve your overall health and can also lead to a successful weight loss result. The amount of calories burned will vary depending on the individual’s condition, on the type of exercise done, and the level of intensity of the workouts.