Resistance and high intensity interval training can help you lose weight while maintaining muscle mass and boosting metabolism. But there’s more to weight loss than just exercise.
One of the most popular types of exercise for weight loss is aerobic exercise, also known as cardio.
Some examples of cardio include:
Aerobic exercise may not have a major effect on your muscle mass when compared with lifting weights. However, it can be very effective at burning calories.
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Adding cardio to your lifestyle may help you manage your weight and improve your metabolic health, as long as you keep your calorie intake the same.
All physical activity can help you burn calories. But resistance training, such as weightlifting, may help increase the strength and amount of muscle you have.
A 2022 study in adults with obesity examined the effects of cardio, resistance training, or both on body composition. The researchers found that those who did both types of exercise preserved more muscle mass than those who did only cardio.
Having more muscle may also increase your metabolism, helping you burn more calories around the clock — even at rest.
Incorporating some form of resistance training may be beneficial to include in an effective long-term weight loss plan.
High intensity interval training (HIIT) is a type of exercise that involves alternating short bursts of intense exercise and rest periods.
You can do HIIT with cardio or resistance training exercises. Most HIIT workouts are only 10 to 20 minutes long, but this type of exercise may be beneficial when it comes to weight loss.
One 2023 review found that HIIT reduced visceral fat more than moderate-intensity continuous exercise.
HIIT also takes less time to perform. This can make it easier to prioritize exercise if you have a busy schedule.
Because of the intensity of HIIT, you should consult a healthcare professional before starting a new HIIT routine, especially if you have known heart concerns.
You’ve probably heard that physical exertion is a good way to work up an appetite, or maybe you’ve even found yourself eating more than usual after a vigorous workout.
But most research suggests that exercise has an appetite-suppressing effect.
In one small study involving 20 active, healthy adults, researchers noted that the participants ate more food in the meal before a workout than after a workout. They also found that participants ate less food on the days they exercised than on the days they didn’t.
In another small study involving 26 women with obesity who were on low calorie diets, researchers found that short HIIT sessions had a strong appetite-suppressing effect.
Regardless, more research is needed, and hunger responses to exercise are likely highly individual.
If you’re trying to lose weight but tend to eat more than usual after long or vigorous exercise sessions, you may consider shorter workouts (such as HIIT) or less intense exercise.
According to a 2020 review, regular exercise may help reduce the risk of chronic diseases such as:
- heart disease
- type 2 diabetes
- certain cancers
Researchers have also found that exercise can help maintain or increase muscle mass. It also keeps bones strong and dense and helps fight the onset of osteoporosis.
Additionally, exercise offers some mental health benefits, such as decreasing symptoms of anxiety. It also appears to offer some protection against neurodegenerative conditions, such as Alzheimer’s disease.
Keep these benefits in mind when you consider the effects of exercise. Even if it doesn’t make a huge difference in weight loss, it has many other important benefits.
Due to its numerous health benefits, exercise should be a part of your routine regardless of your weight goals.
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Additionally, refrain from depending only on the scale to track your progress. If you’re gaining muscle while losing fat, your weight may not change as quickly as you’d like it to, but you’ll still be making progress toward your goal.
Consider taking your measurements as well, and keep track of how your clothes fit. These are much better indicators of fat loss than weight alone.
Exercise is important for overall health, and different types of exercise may offer different advantages for weight loss.
If you’re trying to lose weight, you may be interested in resistance training, which can preserve muscle and increase calories burned at rest, and HIIT, which is less time consuming than many other forms of exercise.
