The 5 best exercises to lose weight

best exercises to lose weight

What you eat is important. But a new study found the top five exercises for weight loss, even for those at genetic risk of being overweight.

There are so many factors that contribute to our weight, shape and size of our bodies. One of the main contributors is our genes, which ‘write the code’ for all our traits.

Genes differ from person to person and our weight set point is no exception. Some of us are genetically predisposed to be thinner, some have genes that can put us at risk of being overweight.


  • Jogging to lose weight
  • Walking & running
    • The benefits of walking to lose weight
  • Yoga
  • To dance
    • Summarized

Jogging to lose weight

This is probably no surprise to anyone. Jogging regularly for an average of 40 minutes has the strongest evidence to offset the genetic predisposition to being overweight. These benefits can have various causes.

Time outdoors and regular cardio can reduce stress, along with the natural calorie burn. The researchers suggested that leisure jogging had the strongest effect on all of their outcome measures, due to the combination of all the benefits.

Find a park near you or join a local running group (many cities and sporting goods stores offer them for free) to turn an everyday activity into an adventure.

Walking & running

Don’t feel like jogging? You can still take advantage of the trails with a brisk walk. Like jogging, getting outside for a walk can have other benefits in addition to weight loss.

Taking regular walks can help improve your blood sugar, prevent heart disease, and even improve your fertility. Duration may be the key to shedding the pounds.

Director of the University of Colorado Center for Human nutrition, James O. Hill, Ph.D., told in an interview. that he recommends an hour of exercise daily if your goal is weight loss. 

While it may take more time than jogging, you can incorporate walking into your routine in many easy ways. You don’t need an hour all at once. Try a few shorter walks through the day or even just park a little further away to get your steps in.

The benefits of walking to lose weight

Enjoy beautiful views while getting your blood flowing! Walking was one of the forms of exercise that researchers saw a drop in BMI, even in people with the obesity genes.

This activity was sustained the longest, with an average walking time of about two hours. Hiking is also a great adventure for the whole family! A role model can be helpful in helping children develop healthy habits.

There are even more benefits of walking , we wrote a whole article about it.


If you’ve been looking for a reason to get some zen, then look no further! Along with jogging, yoga reduced several measures of overweight and risk factors for obesity.

These results were especially seen with longer yoga sessions, lasting them at about 70 minutes. As with many other types of exercise, there are some health boosts that yoga can provide other than reducing the number on the scale.

Yoga is a natural back pain reliever (important if you sit at a desk all day). Regular stretching and stretching, even at home, can also help keep your bones strong and prevent osteoporosis. Standing more on your mat can also protect your heart in addition to losing weight.

To dance

Yes, you read that right: dancing can help you lose weight, regardless of your genes. Because this study was conducted in China and Taiwan, the dance style that had the greatest effect was standard national dances.

This is comparable to a ‘normal’ ballroom dance. If you’re not much of a ballroom dancer, dance classes like Zumba are great for getting your blood pumping. Or you can bring back a tried and true classic: Jazzercise. Don’t roll your eyes yet, it’s worked before! Not to mention, it’s a surefire way to lift your spirits or crush a creative slump.


As a general rule, try to find a physical activity that you can get excited about to lose weight. If it’s not enjoyable or doesn’t fit your lifestyle, it probably won’t be something you stick with.

These exercises are great examples of how varied exercise can be, but they are not the only options. Also, activity can add up over the course of the day, so in addition to structured exercise, try incorporating small bursts of exercise to keep your body happy and healthy.

Tip: If you’re having trouble getting motivated, get moving with a friend. Making exercise a social event can keep you accountable while also helping time pass.

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