Remember: healthy, sustainable weight loss is not just exercise, but these exercises can help you reach your goals.

Regarding weight loss-a healthy, sustainable, unfancy way to lose weight-it is tempting to try to make a quick fix with as few changes as possible. For many people, this means switching to products (for example: exercise programs, stylish operating manuals or commercial food and beverages), and none of these products provide safe, long-lasting results.

Seek truth from facts: Liz Davis, a clinical exercise physiologist in Columbus, Ohio, told Health that the path to true, sustainable weight loss is rather tedious and not straightforward. She said: "Weight loss largely depends on the balance between the calories you burn and the calories you burn."

What this means: Although the way your bike coach or Instagram model peddles skinny tea may seem irritating, fashion products alone will not lose weight. Rather, it depends on your ability to maintain a constant calorie deficit-which basically means that you are eating fewer calories than you need to maintain full body function. Of course, this also means that if you burn more calories than your body needs, you will gain weight.

But this is not just a question of calories intake and calories burned: many other factors can also affect how your body loses weight. According to data from Harvard Medical School, overweight personal or family medical history, hormonal imbalances, environmental factors, mental health, and even certain prescription drugs may hinder attempts to lose weight.

In other words, in terms of weight loss, insufficient calories are still the main factor-and diet is the biggest factor. Davis said: "Think about it: To burn 100 calories, you may need to walk for 45 minutes." "To burn 100 calories, you only need a few scoops of ice cream." But that doesn't mean that exercise will at least not help you reach your weight loss goals. , As long as you choose the correct weight loss goal. Here, experts will weigh some of the best exercises to help you lose weight.

High-intensity interval training (HIIT)

Aerobic interval training-also known as high-intensity interval training (HIIT), is basically one or two strong exercises: short-term and super effective. Aerobic exercise alternates between brief (but intense) bursts of energy, and the interval between strenuous exercise (or rest periods) in between is shorter.

Davis explained: "High-intensity interval training or aerobic interval training is the most scientific and reasonable way to burn more calories during exercise." She pointed out that in a short period of time, your heart rate soars and your body temperature rises-both This physiological variable will temporarily boost your metabolism. "You disturbed the body's homeostasis during internal training," she explained. "In a few hours after exercise, your body is trying to get back there." In fact, a 2017 study in the European Journal of Applied Physiology found that during high-intensity interval training, it is not the same as maintaining a steady pace throughout the exercise. In comparison, you will burn longer calories in the last minute of your workout.

The best part? You don’t need to register for a novice training class, and you don’t need to wander around the apartment (or annoy your neighbors). This kind of aerobic exercise can be applied to walking, running, indoor biking, walking, rowing, elliptical and other sports, almost endless. Davis said that the only important rule you insist on participating in HIIT training is that you have to exercise interval exercises.

"Although the optimal time interval depends on the individual and their experience and comfort with high-intensity aerobic training, a good starting time is about one and two minutes," she explained, noting that as you With increased endurance, you can move to a ratio of 1:1 or even 1:30.

Try using a treadmill at a 1:1 ratio, for example: Walk or run at a moderate-intensity speed (for example, 75% to 85% of maximum effort-breathe hard but do not pant) for about one minute. Then, step back for a minute at a comfortable pace (your breathing returns to normal or try to get there). Continue this mode for 30 minutes, and voila! Super simple HIIT exercise has been achieved.

Weight training

Although you won’t burn as many calories as you would in aerobic interval training, you can achieve longer-term (and possibly more sustainable) burning effects by doing weight training.

According to a review of a study published in the journal Metabolism in 2019, there is a close relationship between your muscle mass and resting metabolic rate, which is the calories you burn at rest (for reference only: resting calorie consumption About three-quarters of your daily calorie output-so it plays an important role in weight loss).

Therefore, in this sense, the more muscle mass you have (produced through resistance training), the more you can control your weight. Davis said: "Through weight training, the thinner your muscles, the more flexible you can eat without seeing weight gain. Simply put: you burn more calories at rest."

The heavier you lift the better. A study in the Journal of Translational Medicine found that repetitive weightlifting of 6 or fewer lifts at a time resulted in an increase in calorie consumption of study participants, even after the exercise was over.

According to CPT, trainer and registered sports nutritionist Norma Lowe, slow burning is the real key to weight loss. "The magic happens in the recovery phase. In other words, if you go all out to reduce calories, you will eventually reach a plateau. Your resting metabolic rate will slow down."

Yoga, Pilates and stretching exercises
Full disclosure: Yoga, Pilates and general stretching exercises will not help you burn like aerobic intervals and weight training. Davis explained, but they can make you stronger, more flexible, and able to perform these exercises accurately and confidently.

She said: "Any kind of strengthening and stretching exercise is good for weight loss because it will make your body stronger and softer." "This allows you to perform aerobic exercise and weight training at a higher intensity."

Davis pointed out that your calorie expenditure during yoga classes will not be particularly high, but this is still a form of resistance training (you just use your body and gravity to supplement your lack of weight).

The most important exercise for weight loss: your favorite exercise
Although high-intensity training (whether it is aerobic exercise or resistance training) will definitely promote any weight loss effort in the short term, if you do not find pleasure in the exercise you are doing, it is very likely that you will not do it consistently. Studies have shown that this is the most predictable factor in weight loss.

A study published in the journal Obesity found that a stable and consistent daily exercise (combined with a regular healthy diet plan) is the most important factor in long-term weight management.

"The exercise you want to keep going is what you really like," Davis said. "When a client asks me what is the best exercise for weight loss, I can tell them that certain exercises burn more calories. But in the end, the best exercise for weight loss is the exercise that makes you feel the best, and you like to do it. "