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Best Way To Lose Weight? 5 Small Steps Add Up To Big Results
Over 70% of U.S. adults have overweight or obesity, according to the National Center for Health Statistics[1]Obesity and Overweight. National Center for Health Statistics. Accessed 5/5/2023. . Yet only about 25% meet the recommended physical activity guidelines for both aerobic and muscle-strengthening exercise[2]Physical Activity Among Adults Aged 18 and Over: United States, 2020. National Center for Health Statistics. Accessed 4/28/2023. .
If you’re looking to lose weight, experts and research alike suggest that for most people, exercise should be part of the equation. Creating a calorie deficit (burning more energy than you consume) is a mainstay weight loss strategy, and working out—in combination with diet modification—is one of the most effective ways to do so.
Exercise serves many important functions, improving mental and physical health and enhancing quality of life all while reducing risk of chronic disease. It supports stability and balance, which helps prevent falls and fractures, especially among older adults. And, in conjunction with a balanced diet, it can accelerate weight loss efforts.
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What’s more, it’s common for people who lose weight to experience some of that weight loss as a result of reduced muscle mass. Exercise helps mitigate muscle loss while increasing the chances for fat loss and boosting the body’s ability to maintain a person’s target weight once it’s achieved.
Exercise is essential for weight loss because it increases the efficiency of how the body burns energy. “Not only do you burn calories while you’re working out, but the more muscle mass you have, the more calories you also burn while at rest, ” says Lauren Weber, D.O., a board certified obesity medicine physician and founder of Deeply Vital Medical in New York City.
Muscle mass (often achieved via strength training) is metabolically active, meaning the tissue requires energy to maintain itself, whereas fat does not. While strength training helps improve lean mass, muscle quality and bone mineral density, aerobic activity supports heart and vascular health, says Dr. Weber.
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The combination of both types of physical activity can improve metabolism efficiency, which is an important component of successful weight loss, according to Don Saladino, a celebrity fitness trainer and ambassador for Lumen, a metabolism tracking device.
“We all have a resting metabolic rate (RMR), and the goal is to stoke that [rate] so you burn calories instead of storing them as fat, ” says Saladino. “Research shows you can burn more calories at rest through a combination of resistance training and cardio.”
Current guidelines offered by the Department of Health and Human Services suggest adults should complete a minimum of 150 minutes of moderate-intensity physical activity per week, with at least two workout sessions including muscle strengthening activities. Meanwhile, “highly active” adults complete over 300 minutes of moderate-intensity exercise per week. The latter category is probably a more effective goal for someone seeking weight loss, says Dr. Weber.
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However, if you’re new (or even somewhat new) to exercise and trying to determine a safe amount and intensity of exercise for you, it’s likely better to err on the more conservative side at first to prevent burnout and avoid injury, says Mary Wing, a certified personal trainer and performance coach for the app Future.
“The best exercises for weight loss are largely dependent upon the individual and their capabilities, ” adds Wing. “I would suggest starting out with three 30- to 45-minute total body resistance training sessions that target major muscle groups each week and the remainder of that 150 minutes be some form of exercise that is low impact.” Once that routine feels attainable, consider increasing the intensity and/or duration of exercise.
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Best Exercises For Weight Loss, Backed By Experts
When it comes to determining which specific exercises are best for weight loss, that answer is debatable. However, experts agree on one, general answer: “whatever workout the individual will do consistently.”
With that said, certain types of exercise tend to offer more effectiveness when it comes to weight loss, so consider including some (or all) of the following exercises in your fitness regimen to achieve your weight loss goals.
Despite its connotation, “lifting weights” can refer to any type of resistance training that helps build muscle. It doesn’t matter whether the workout uses dumbbells, kettlebells, resistance bands or even strength-training machines in a gym setting. As long as there’s a “load” that challenges the muscles, it’s considered resistance training.
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To further enhance your results when resistance training, Saladino recommends completing “compound” exercises—strengthening moves that require the use of more than one joint. “Studies show compound exercises like the classic squat, deadlift or chest press tax the body a lot more than an isolation exercise, ” he says.
Wing agrees, adding that multi-joint movements elevate the heart rate more than isolated movements, creating the most stress across the joints and muscles to promote positive muscular change. They also translate most efficiently toward tasks of everyday living. A squat-and-press combination is one of her favorite moves to give clients who are strength training to enhance their weight loss goals.
“When looking to lose weight, it’s important to focus on what type of weight you lose, ” says Wing. “Focusing on building or maintaining lean body mass through resistance training (rather than just losing weight) should be a priority.”
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High-intensity interval training (HIIT) alternates short bursts of intense exercise with low-intensity recovery periods. For example, a HIIT workout using a treadmill could pair 30-second intervals of running or sprinting as fast as possible with several minutes of slow, easy jogging.
Though the actual activity may vary, HIIT is regarded as an extremely time-efficient way to exercise. In fact, a short HIIT workout can burn as many calories as a longer steady-state workout (a typical HIIT session lasts about 10 to 30 minutes) and may lead to similar body composition changes in people with overweight and obesity as moderate-intensity continuous training.
To ease into this style of training, Wing suggests starting with a lower-intensity modality and longer rest periods. Try to work hard for at least 30 seconds and then rest for at least 60 seconds. “For example, start at a lighter run or jog for 30 seconds rather than an all-out sprint effort and walk for 60 to 90 seconds, repeating this interval set multiple times, ” she says.
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Aquatic exercise, which can range from swimming to water aerobics, allows individuals to focus on increasing their cardiovascular endurance, muscular strength and flexibility with minimal stress on the joints. While nearly anyone can benefit from a water workout, this exercise option is particularly helpful for people with obesity and/or joint issues since it allows them to exercise without the negative effects of gravity, says Laura Chevalier, director of fitness and outdoor sports for Canyon Ranch Lenox in Massachusetts.
Water is a forgiving substance that allows a person to exercise intensely and regularly while incurring only a fraction of the impact of land-based exercise. Plus, water workouts do an excellent job of challenging the muscles. “When you exercise in water, you work both halves of each muscle pair (i.e. both the biceps and the triceps) equally while providing 12 times more resistance than air in every direction, ” says Chevalier, who adds that you can maximize resistance by increasing the speed of your movements. Not to mention, water workouts can make the heart work more efficiently, as heart rates can be nearly 15% lower in water than when compared to exercises like running on land, according to a 2019 study published in
Chevalier also suggests integrating tools into
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