Exercise is an important component of weight loss. It works best when paired with a moderate calorie deficit. It’s important to find a type of exercise you enjoy, as consistency is more important than intensity.
Obesity can increase your risk of developing several serious health conditions,
- heart disease
- diabetes
- stroke
- certain types of cancer
You can lose weight by exercising and creating a modest calorie deficit.
Combining exercise with a balanced diet is a more effective way to lose weight than depending on a calorie deficit alone.
This is because exercise can increase your metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn.
A note on calorie deficits
A calorie deficit should involve cutting no more than 500 calories per day. A larger deficit is not recommended for weight loss, and it could lead to more serious health problems.
Before starting a calorie deficit, talk with your doctor. They may be able to advise you on an appropriate deficit and monitor you if needed. If they can’t advise you, they can refer you to someone who can, such as a dietitian.
According to the
For example, you may exercise for 30 minutes on weekdays. Or, if you know you have a busy week ahead, you could do 120 minutes over the weekend and take a few brisk walks during the week to cover the remaining time.
However, if your goal is to lose weight, you may consider exercising more than 30 minutes daily.
If you’re new to regimented exercise, remember you don’t have to immediately exceed the CDC’s recommended amount if that’s not realistic for you. It’s okay to start small and work your way up to and over the recommendation.
For example, you may start with just 10 minutes per day. Once you’re comfortable with that amount, you can increase it to 15 minutes, then 20 minutes, and so on.
Being consistent is more important than doing a lot, especially if you’re just starting.
The type of exercise you choose is less important than whether or not you’re exercising at all.
Pick an exercise you enjoy, as you’ll be more likely to stick to a regular routine. Picking a type of exercise you enjoy can also prevent burnout. If you try to push yourself to do an exercise you don’t like, you may stop exercising altogether.
Aerobic
Aerobic exercises get your heart rate up. Aerobic exercises include:
You don’t necessarily need to be outside to enjoy aerobic exercise. Several fitness machines, such as treadmills, ellipticals, and stair steppers, support aerobic exercise.
Weight Training
Weight training can help you build muscle, which, in turn, burns calories. You should aim to work all of your major muscle groups 3 times per week. This includes:
- abs
- back
- biceps
- calves
- chest
- forearms
- hamstrings
- quads
- shoulders
- trapeziuses
- triceps
Yoga and Pilates
A 2019 study found that individuals who practiced yoga experienced an increase in well-being and positive health behaviors and a decrease in perceived stress and incidence of obesity.
A 2021 review of studies found that Pilates reduced body fat percentage and overall body weight in individuals with overweight and obesity. However, more research is needed.
Additionally, a 2018 review of studies found that Pilates increased feelings of energy while decreasing feelings of:
You can check your heart rate to get an idea of how hard you’re working. The formula for
Your doctor may be able to help determine the best intensity for your workouts. If they can’t make that determination, they may be able to refer you to someone who does, such as a trainer.
You don’t have to engage in dedicated exercise to burn calories. Small changes in your daily routine can make a big difference in your results.
Some healthy lifestyle habits you may consider including in your day-to-day routine are:
- walking or riding your bike to work or while running errands
- taking the stairs instead of the elevator
- getting up and taking a short walk after you’ve been sitting for a while
- parking further away from destinations and walking the remaining distance
Talk with your doctor before you start a new exercise program, especially if you plan on vigorous exercise. This is especially important if you have a health condition such as:
People who’ve been inactive in recent months, have obesity, or have recently quit smoking should also talk with their doctor before starting a new exercise program.
When starting a new exercise program, pay attention to the signals your body is giving you. You should push yourself to improve your fitness level, but pushing yourself too hard can cause injury.
Stop exercising if you start to experience pain or shortness of breath. If this feeling persists long after you stop exercising, contact your doctor immediately.
Exercise is an important factor in losing weight. It works best when combined with a modest calorie deficit.
Find a type of exercise that you enjoy. This makes it more likely that you’ll stick to it, and consistency is more important than intensity.
Talk with your doctor before starting a new exercise program. They can take your individual needs into account when it comes to exercise.