5 Best Exercises for Weight Loss

5 Best Exercises for Weight Loss


A happy life is closely connected with healthy living. Health is the most important factor in maintaining a proper livelihood coupled with exercises, good food, a proper amount of sleep. And in turn, these routines are known to increase one’s energy, uplift mood, and above all stay fit and healthy.


Health became a general concern some time ago, as the world still suffers from many diseases that are directly related to body weight. Obesity, High Blood Pressure, Osteoarthritis, Type 2 Diabetes, and Heart Diseases are a few problems that have gripped India as well as the entire world for that matter. For which, it is the very time to look after individual health and own up to one’s health problems as well as how to fight it off.

Benefits of Frequent Exercising

Expert advice and prescribed medicines are one way to counter such diseases. However, there are other home remedies, such as frequent exercising, which can help one start early and take control of their own health. Exercises not only helps you in weight loss, but it can also strengthen your bones, lift your mood, and reduce the chances of many other health risks.

  • Exercises can lead to a reduced risk of heart attacks
  • Regular exercises reduce negative thoughts and energize mood and give a healthier state of mind
  • A minimum amount of physical activity on a daily basis has been proven to lower blood cholesterol level in all humans
  • The daily activity has a way to keep you fit by strengthening your bones, muscles, and joints
  • As exercises keep the bones fit and healthy, it also reduces the chance of osteoarthritis
  • Physical activities are also stated to give you an improved sleep
  • Lower blood pressure is another benefit that can be achieved through exercising
  • Weight control and weight loss is something we all have somehow known or have been benefited from by doing a few regular exercises
  • Daily exercising patterns also can manage control Type 2 Diabetes and some types of cancer 

Best Exercises for Weight Loss

In the past few years, India has been slowly walking on the same path as the entire world, as it records a massive increase in overweight and obese adults as well as children according to National Family Health Survey. In order to counter this growing concern, there are a few exercises that can be taken by individuals to have a healthy and longer life ahead. Here is a list of 5 simple weight loss exercises that can help you lose that extra pound.

1. Walking


Getting yourself ready for exercising is the first step to achieving a healthy result. So, the very first exercise should not be a hard one to start with. Thus, walking can be a magical way to turn things around. For beginners as well as fitness enthusiasts, walking is the most effective way to start a healthy day. 


Walking is proven to burn around 160+ calories in 30 minutes at a general pace of above 6 km/h. As it does not require any set of skills or instruments as such, thus, walking can be incorporated into one’s daily activities very easily. Walking down a stair, or going to the nearby market or even walking a minimum distance to work is effective enough to lose weight as well as keep you fit and motivated.

2. Running or Jogging

Jogging and running are almost the same, except the pace are slightly varied. While jogging requires a pace slightly above walking between 6-9 km/h and can burn up to 290 calories in 30 minutes, running measures a pace of 9.7km/h or above and 370 calories in the given time for an average weighted person.


Visceral fat or belly fat can affect your health severely as it wraps around your internal organs and results in many chronic diseases. For which, jogging has been a proven way to burn visceral fat. Like walking, jogging or running is a total body integrated exercise that can be easily taken up and for effective results 3-4, a week for up to 30 minutes can do wonders.

3. Swimming


For an outdoor healthy experience, swimming can be taken up which is known to reduce weight and offer a healthy living. In the case of swimming, however, different styles of swimming affect the calories burned.


For instance, backstrokes, butterflies, breaststrokes all affect differently in burning calories. While backstrokes can burn up to 290 calories, breaststrokes can reduce up to 370 calories and Butterfly stroke can burn around 400 calories in 30 minutes time span. Generally, 1 hour of swimming can be as effective as running 3 miles, and burns between 400-700 calories for an average weighted person.

4. Cycling


While we prefer a bike or cab ride at different alters, cycling has been an eco-friendly way of transport as well as a popular exercise, especially for weight loss. There have been stationed bikes available online to have almost similar cycling experience and its benefits in the comfort of your home or gym. 


Cycling allows intense physical activity, which in turn helps in burning 260-290 calories in just 30 minutes. This is an easy exercise to incorporate as you just need to take your bicycle for a ride around. Cycling has proven the benefits of increased fitness, longevity, increased insulin sensitivity and lower risk of heart diseases.

5. Skipping


Skipping has been a part of our winter routines in our childhood. But if we continue doing it even in our adulthood, it has an ample amount of benefits to offer to your health plans. Skipping is a common cardio exercise that can be done both indoors and outdoors conditions.


Starting with a warm-up and then slowly intensifying your exercise pattern by skipping can burn up to 300-400 calories in an hour or so. It is best to include skipping for at least 10-15 minutes with other cardiovascular programs, which will be more effective for enhanced fitness. 

Skipping adds up to your fitness goals by improving your balance, leg strength, stamina, flexibility, and most importantly, your cardiovascular fitness.


Apart from these regular exercises, there are numerous intense physical activities like, push-ups, pull-ups, burpees, squats, planks which help reduce body fat and lose weight on an effective level. But these exercises require proper techniques and might even need professional help to avoid injuries altogether, but the end results have been quite fruitful.


Losing weight has been more of a phenomenon in recent times in order to maintain individual fitness and keep up a good shape. Many diet plans, exercises, and even medical help have been taken up by people fighting weight issues. However, keeping your weight under control is the need of the hour, in order to dream of a healthier, longer, and fitter tomorrow, and in the future.

Soumi Roy
Soumi is the Wellness News Editor at Zotezo.com, and her work has been featured on Medium.com; She has an obsession with writing about wellness stories, home remedies, ancient healing wisdom, and latest wellness developments.

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