Lose Weight Activities

As part of Loughborough University’s Christmas and New Year health and wellbeing campaign, we have put together a fundamental guide which doesn’t involve cutting carbs, seaweed wraps or detoxes.

Dr King recommends running, cycling, rowing, swimming and any other sports which involve prolonged periods of gasping for air – these are the activities which force your body to burn fuel.

“It’s these exercises that are continuous in nature that ultimately lead to great amounts of oxygen consumption - more air going in-and-out of the mouth, ” he said.

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“They are the types of exercises that are going to assist with greater energy expenditure which will ultimately contribute to weight loss.”

By planning your meals, you should be able to keep within the 2, 500 kcal-a-day limit for men, or 2, 000 kcal-a-day limit for women.

It’s worth noting at this point that this is a purely physiological guide – the psychology of sticking to the diet is another beast altogether.

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Loughborough University’s Christmas and New Year health and wellbeing campaign is aimed at using the knowledge and experience of academics and professionals to give advice about physical and mental wellness over the festive season and into next year.

Loughborough Universityis equipped with a live in-house broadcast unit via the Globelynx network. To arrange an interview withone of ourexpertsplease contact the press office on 01509 223491. Bookings can be made online viawww.globelynx.com

Loughboroughis one of the country’s leading universities, with an international reputation for research that matters, excellence in teaching, strong links with industry, and unrivalled achievement in sport and its underpinning academic disciplines.

Everyday Activities That Will Help You Lose Weight

It has been awarded five stars in the independentQS Starsuniversity rating scheme, named the best university in the world to studysports-related subjects in the 2017 QS World University Rankings and top in the country for its student experience in the2016 THE Student Experience Survey.

Loughborough is in the top 10 of every national league table, being ranked 6th in the Guardian University League Table 2018, 7th in the Times and Sunday Times Good University Guide 2018 and 10th in The UK Complete University Guide 2018. It was also named Sports University of the Year by The Times and Sunday Times Good University Guide 2017.

Loughborough is consistently ranked in the top twenty of UK universities in the Times Higher Education’s ‘table of tables’ and is in the top 10 in England for research intensity. In recognition of its contribution to the sector, Loughborough has been awarded sevenQueen's Anniversary Prizes.

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The Loughborough University London campus is based on the Queen Elizabeth Olympic Park and offers postgraduate and executive-level education, as well as research and enterprise opportunities. It is home to influential thought leaders, pioneering researchers and creative innovators who provide students with the highest quality of teaching and the very latest in modern thinking.Searching for the best exercise to lose weight and Google has brought you here? Good. We're about to lay some serious knowledge on you about how to work out to lose weight and which one will suit you and your goals best.

Pulling no punches, we've asked the experts for their hottest (and best) takes, as well as answered your frequently asked questions about exercise for weight loss: namely, where beginners should start, how much weight you should aim to lose per week and what's better to measure: fat or weight.

So, strap in and scroll on for a full breakdown of the 8 best forms of exercise to lose weight. And, no. It's not scrolling Netflix. Sob.

Of The Best Workouts For Weight Loss

'It helps to burn harmful visceral fat, commonly known as belly fat, ' says PT and CEO of Peak Performance Health, Richard Puplampu. But, and this is important, going out and trying to run for 30 or 40 minutes without proper training won't do you much good. Instead, stick to a plan and work your way up.

This four-week running plan designed by personal trainer and run coach Tashi Skervin-Clarke will help to get you to a place where you can run for 30-minutes non-stop.

Or learn how to start running with 30 tips for beginners and dig deeper into running for weight loss. Whatever you choose, do it safely, sustainably with progressive goals in mind. Not mammoth feats that'll push your body to its upper limit.

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'There are plenty of benefits of cycling; it is an aerobic workout that's brilliant for increasing your body temperature, improving endurance and helping support the cardiovascular system, ' explains says trainer and founder of Glam Fit Jenna Rigby.

'You can burn up to 600 calories per 60 minutes [depending on your body weight and fitness levels] which is a great workout.' However, she caveats, it’s not ideal for beginners initially as poor form, lack of mobility and low stamina could cause issues.

Pushing pedals to hit your weight loss goals can be fun, too – not least because you can get your kicks on an exercise bike as well as out in the real world on an actual bike.

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Fall into the category of HIIT: high-intensity exercise with short breaks, whereas a bike ride is more likely to count as LISS (low-impact steady-state) cardio, which is slower with consistent effort throughout.

That being said, smashing a spin class every day will create more stress in your body than a gentle daily 30-minute bike ride as your body is put under more strain. Commit to three to four cardio sessions a week, focusing on mixing up the sessions between high and low intensity.

According to Nike and ITV trainer Luke Worthington, a mix of strength training (more on this later) and walking is the best way to lose weight well.

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'The most effective way to reduce body fat is to remain in a mild energy (calorie) deficit... and the most effective way of doing this is to increase NEAT [Non-Exercise Activity Thermogenesis – every activity you do that burns calories but isn't exercise, sleep or eating], ' he says.

So, everything from household chores to a lunchtime walk increases our NEAT and helps to keep our fat burn ticking over each day. 'By increasing the amount we walk – 10, 000 daily steps is a great and achievable goal, ' he suggests.

If walking for weight loss is your goal then it can be good to work to a structure: enter our four-week plan, designed by PT Sam McGowan to get your steps up and improve stamina.

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Whether you're following a strength training for beginners guide or are familiar with lifting dumbbells and kettlebells, strength training is a fantastic way to maintain and build lean muscle tissue. The more muscle you have, the more calories you'll burn each day during workouts and at rest.

'An improved metabolic rate [how quickly your body uses fuel and fat for energy] will lead to more calories being burned throughout the day and lower your chances of struggling with big fat loss plateaus, ' says PT and online fitness and nutrition coach, Daniel Harrod.

'To build and maintain muscle, you need to place greater stress on the muscle tissue you already have with weights. Traditional steady-state cardio can't provide enough of an impact to achieve any appreciable muscle gains, ' Harrod says. Instead, look to workouts that put your muscles under stress and stimulate new tissue growth.

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As it gets, ATM. Characterised by challenging bursts of effort followed by rest, it'll get your heart rate up and then some.

'It works by combining short intervals with short rest, manipulating the heart rate into an anaerobic state [working with limited oxygen], ' explains Rigby. 'You'll benefit from the fat-burning effects long after you've finished the workout.' Trust us when we say it's hard, sweaty work: think jump squats, burpees and tuck jumps.

Doing yoga for weight loss can seem counter-intuitive, not least because one of the main benefits is a calmer mental state. However, zen-vibes aside, there's a lot to be said for the strengthening and lengthening asanas you'll find yourself in.

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Focus on the more vigorous yoga flows – Vinyasa and Ashtanga – for a higher calorie burn, or slower-paced classes – Yin and Restorative – to counteract the other forms of exercise you're doing.

Renowned for its focus on the core muscles and lengthening abilities, doing Pilates every day or weekly can help to burn fat by increasing your heart rate but it won't be at the same intensity as exercise like running and cycling.

'Pilates is an excellent, low-impact way to tone and strengthen the body, ' says PT and founder of the Body Beautiful Method, Aimee Victoria Long. Focus on progressing when you're able and engaging the mind-muscle connection for the ultimate burn.

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'Swimming is a great way to lose weight, ' says Puplampu. 'Swimming for 60-minutes, 3 times per week can significantly reduce body fat, improve flexibility and reduce your risk of heart disease. Due to its low-impact nature, it's easier on your joints too which makes it a great option for people with injuries or joint pain. '

Slow and steady really does win the race and it's no different when starting an exercise regime. Go too fast out the gates and you risk causing yourself an injury and being benched for the months it takes to