The Best Activities To Lose Weight Fast

There is only one safe and reliable method for losing weight, according to the MedlinePlus online medical encyclopedia, and that's combining regular exercise with low-calorie, balanced eating. Both aerobic and strength-training exercises can help you along the way, but the most vigorous activities are likely to make the most difference.

Interval Training

The Mayo Clinic reports that interval training, a type of workout that alternates short periods of intense activity with longer periods of moderate activity, burns more calories than traditional exercise sessions. That's good news if you're finicky about the exercises you'll do, because interval training can encompass a wide range of activities. For example, you can pump up the intensity on a treadmill for 30-second intervals or try doing double jumps with a rope for 10 seconds at a time.

Running

For a 160-pound person, the Mayo Clinic calculates that jogging burns close to 600 calories per hour and running at a speed of 8 miles per hour burns nearly 1,000 calories in the same period. Running is an intense, high-impact activity that can be very successful for weight loss, but it's tough for beginners to sustain it for extended periods of time. If running for a full hour isn't an option, start out with a slow jog or alternate brief sprints with quick walking, which is a type of interval training.

Jumping

Any activity that involves jumping is likely to be an efficient calorie burner. The Mayo Clinic reports that an hour of jump rope burns more than 700 calories, and an hour of jogging on a stair treadmill, which involves a somewhat slower jump, burns more than 650 calories. Another type of movement that can help you shred extra body fat and improve your power is plyometrics, otherwise known as jump training. It involves moves like push-ups with a clap, plank jacks and side-to-side lateral jumps.

Strength Training

Strength training doesn't have the power of aerobics to quickly burn calories, but it's a vital part of a weight-loss plan because it helps ensure long-term calorie burn and will help keep you at a healthy weight. Muscle mass burns more calories than body fat does when your body is at rest, which is particularly important as you age. The ExRx website reports that with strength training alone, your body fat loss is likely to be about equal to your muscle gain. Adding regular aerobic sessions can boost the total fat loss.

Considerations

Fast weight loss doesn't mean the same thing to everyone. If you want to keep your rate of weight loss healthy, it's wise to lose no more than 2 pounds per week. The Centers for Disease Control and Prevention advise that people who lose more than that are less likely to keep the weight off over time. Before you begin any weight-loss plan, speak with your physician.