You probably know that exercise is an important component of a weight loss program. Exercise burns calories during and after the session and increases lean muscle mass, which is often lost if you reduce calorie intake without incorporating exercise. Lean muscle helps keep your basal metabolic rate high so you burn more calories at rest. Many types of exercise can be used to achieve your weight loss goals.
Running
Running is notorious for being one of the most efficient calorie-burning exercises. A 30-minute run at a 10-minute per mile pace burns approximately 350 calories in a 155 lb. individual; a 7.5-minute per mile pace burns 475 calories in the same time period. Burning calories at a rapid rate has another bonus: You have a high net calorie burn, which is basically the number of calories burned above what you would have expended sitting on the couch. Running is also convenient --- you can run outside in your neighborhood or inside on a treadmill at the gym, and you need relatively little equipment. If you are a novice, you can intersperse walking breaks into your run as needed, and progress to continuous runs.
Swimming
Swimming is a minimal-impact exercise -- which may benefit you if you have orthopedic issues --- and it utilizes muscles in your arms, core, back and legs, increasing calorie burn and overall strength. A 1-mile swim will burn approximately 450 calories in a 150-lb. individual. Swimming, however, is controversial in terms of its effectiveness in promoting weight loss since some studies --- such as a 1987 study in "American Journal of Sports Medicine" --- suggest swimming stimulates appetite. A 2006 study in "Journal of Sports Medicine and Physical Fitness," however, showed that overweight women who swam were able to lose as much weight as their walking counterparts. The important consideration is that you must still maintain a reduced-calorie diet if you wish to lose weight.
Weightlifting
Weightlifting may not burn as many calories as many other aerobic exercises --- a 30-minute whole-body routine burns between 100 to 200 calories for a 155-lb. individual, depending on the intensity. One 2002 study, however, in the "European Journal of Applied Physiology" shows increased excess post-exercise oxygen consumption up to 48 hours following the workout, suggesting you burn calories at a faster rate even while sitting on the couch post-workout. Weightlifting also builds muscle mass, which can be lost if you reduce calories without adding exercise. The increased muscle mass increases the amount of calories you burn at rest and further assists in your weight loss goals.
Considerations
Overall, the most effective exercise for weight loss is one that you enjoy doing and can do consistently. If you prefer an activity that burns fewer calories, you will be more likely to perform that activity several times per week, rather than dragging yourself out the door twice a week for a high-calorie-burning run. Additionally, if you are inexperienced with exercise or have pre-existing conditions, it is best to check with a doctor and fitness professional to make sure you are progressing correctly and are taking any additional precautions if necessary.
References
- "American Journal of Sports Medicine"; Weight loss without dietary restriction: Efficacy of different forms of aerobic exercise, Gwinup, May-June 1987
- "Journal of Sports Medicine and Physical Fitness"; Aerobic exercise in water versus walking on land: effects on indices of fat reduction and weight loss of obese women, Gappmeier et al, December 2006
- "European Journal of Applied Physiology"; Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management., Schuenke et al, March 2002
- Stevens Creek: Calorie Calculator
- Nutristrategy: Examples of Calories Burned During Exercise
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