Efficient Workouts for Weight Loss: Four Scientifically-Backed Methods
Understanding Calorie Deficit
If you’re looking to lose weight but don’t have hours to spend at the gym, you’re in luck. Certain forms of exercise can burn hundreds of calories and have been shown by research to be beneficial in a short space of time. Will Duru, PT and founder of 12 Reps, explains, “If you want to speed up your weight loss, then adding some form of exercise in the mix is going to help, assuming your diet stays the same. Exercise helps to put you in a calorie deficit – aka, you consume fewer calories than you burn.”
Calories in vs. calories out is the fundamental rule of weight loss. If you consume fewer calories, alongside exercise, you’re on the right path to losing weight. However, Will cautions, “Sometimes, increasing your exercise can make you hungrier, so you might end up eating back the calories you burned. This is where you need to be careful as you don’t want to end up in a calorie surplus when weight loss is your goal.”
“Track your calories using an app such as MyFitnessPal, so you know what you’re consuming, and be careful not to drop calories too low as you’ll end up too hungry,” he advises.
Underwater Workouts: The Secret to Speedy Fat Loss
Fancy working out underwater? It could be the secret to speedy fat loss. Fascinating new research published in the open access journal BMJ Open has found that when study participants did an hour-long exercise class in water, such as yoga, Zumba, aqua aerobics, or underwater treadmill running, they lost around 6lbs (3kg) of weight and an impressive 3cm off their waist. Just under 300 people carrying excess weight took part in the study, taking two to three underwater classes each week for 10 weeks.
Will explains, “Extra resistance means muscles have to work harder which naturally takes up more energy and burns more calories. Plus, resistance is great for muscle building and the more muscle you have, the more calories you burn at rest as you’ll have a speedier metabolism.”
HIIT Workouts: Burn More Calories in Less Time
High-intensity interval training (HIIT), which involves short bouts of intense exercise, has been praised for its fat-burning ability. Research backs this up. In one study, overweight males and females did three evening treadmill HIIT workouts each week for eight weeks and by the end, the average weight loss was 12lbs (5.75kg) in women and 15lbs (6.92kg) in men. The study, published in the journal Nature, also found that the average body fat percentage in the female HIIT group decreased by 21.48% compared to the group of females who did moderate intensity continuous training. In the male HIIT group, there was a 14.81% reduction compared to the male group who did the continuous training.
Participants adjusted the treadmill speed to ensure their heart rate quickly reached 85 to 90% of their maximum heart rate. They held this for four minutes before slowing the pace and running for three minutes at 50 to 60% of their maximum heart rate. This was repeated four times.
“During HIIT, you’re pushing your heart rate super high in a much shorter space of time. This helps to burn more calories as your heart, lungs, and muscles are working harder. If you’re short on time, HIIT is a great way to make sure you still get a workout in,” Will says.
Walking: The Underrated Fat Loss Exercise
Walking is free, accessible, and you can easily fit it into your day. A study which took place over 24 weeks found that when overweight, sedentary women did two 25-minute brisk walks every day, they lost an average of 8.08kg – the equivalent of 18lbs – while also reducing their waist size by an impressive 8.78cm. Women who did one 50-minute brisk walk actually lost about 1.7kg less on average, according to the research published in the journal Obesity. The women who took part in the study also consumed 500 to 600 calories less than usual each day.
“You don’t have to intentionally allocate time for a brisk walk. Can you take a brisk walk to wherever you need to go that day and make it part of your day rather than an addition?” Will suggests.
Slow walking has also been shown to help spur on weight loss. A 30-week study published in the journal Nutrients tracked two groups of women – one group walked fast for 45 minutes, four days a week, while the other group walked slower for about 54 minutes, four days a week. Those who walked at a slower pace lost 2.73 times more fat than the women who walked quicker.
“Walking is great for working your heart and lungs, it helps release endorphins and relaxes your body, and it’s low impact so it won’t hurt your muscles and joints,” says Will.
Pilates: The Calm Yet Effective Workout
Pilates involves low-intensity, controlled repetitive movements, sometimes with added resistance. Research published in the journal Frontiers in Physiology analyzed data from 11 randomized controlled trials involving a total of 393 participants. It found that those who were overweight or obese who did Pilates two to three times per week for 45 to 90 minutes each time lost an average of 5lbs (2.4kg) over eight to 24 weeks, depending on the study. Plus, participants lost an average of 4.7% body fat.
Can You Target Fat Loss to One Area?
Targeted fat loss, often referred to as “spot reduction,” is the idea that you can lose fat from a specific part of your body by focusing exercise to that area. However, the scientific consensus is that spot reduction is largely a myth. When you lose fat, it tends to come off in a general manner, spread over the body. It is determined by genetics and hormonal factors rather than specific exercises. However, you can focus exercise on a certain muscle which can help it to tone and grow. This can contribute to a different look of that area, especially if you are lean (meaning there is not much fat there).
Comparing Workout Methods
| Workout Type | Average Weight Loss | Duration | Frequency |
|---|---|---|---|
| Underwater Workouts | 6lbs (3kg) | 10 weeks | 2-3 times per week |
| HIIT Workouts | 12lbs (5.75kg) in women, 15lbs (6.92kg) in men | 8 weeks | 3 times per week |
| Walking | 18lbs (8.08kg) | 24 weeks | Daily |
| Pilates | 5lbs (2.4kg) | 8-24 weeks | 2-3 times per week |
FAQ Section
Can I lose weight without exercise?
Yes, you can lose weight without exercise by maintaining a calorie deficit through diet alone. However, adding exercise to your routine can accelerate weight loss and improve overall health.
How often should I do HIIT workouts?
HIIT workouts can be done 2-3 times per week. It’s important to give your body time to recover between sessions.
Is walking effective for weight loss?
Yes, walking is an effective and underrated form of exercise for weight loss. It’s accessible, low impact, and can be easily incorporated into your daily routine.
Can Pilates help with weight loss?
Yes, Pilates can help with weight loss. It involves low-intensity, controlled movements that can help build muscle and burn calories.
What is the best exercise for spot reduction?
There is no exercise specifically for spot reduction. Fat loss tends to occur generally across the body. However, focusing on specific muscle groups can help tone and build those areas.
Did You Know?
Did you know that adding resistance to your workouts, such as underwater exercises, can increase calorie burn by up to 30%? This extra resistance forces your muscles to work harder, leading to a higher calorie burn and improved muscle tone.
Pro Tips
“To maximize your weight loss, combine your workouts with a balanced diet. Focus on consuming plenty of fruits and vegetables, which are high in fiber and help you feel full. Also, track your calories to ensure you’re in a deficit,” Will advises.
Reader Question
Have you tried any of these workouts? Share your experiences and tips in the comments below!
Call to Action
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