“Exercises” for Weight Loss

When people are interested in losing weight, the exercises and routines that are recommended to them are usually overwhelming, especially to beginners. There’s Pilates, Zumba, and even Circuit Training. Life doesn’t have to be this hard.

Among the population’s new year’s resolutions, losing weight is almost always included and yet it is proven that gyms lose crowd and activity after just the first month of the year. People who seek to lose some calories tend to go on a strong start and fail to properly acclimate their bodies to the activities. They’ll feel lazy or too tired one of those days and just ultimately give up on their goal.

The right way to begin any weight loss journey is as simple as sleeping and waking up at the same time every morning. You don’t even have to do anything, you just have to wake up. By getting your body used to waking up just in time for your planned morning exercise, the easier it is to execute in the future.

People that force themselves to wake up early and exercise right away are more likely to just sleep in the following days, feel discouraged, and fail in the end.

It is important gradually get your body and mind used to morning activities in order for the “harder ones” to be easier to do in the long run.

Exercising is not just for losing weight, it also causes improved mood, stronger bones, and a reduced risk of many chronic diseases. There are many ways to do it that don’t have to involve you breaking your bones.


Walking is one of the best exercises that anyone of any age can do. We do it every day!

It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment that is too pricey in some cases. It is a lower-impact exercise that doesn’t stress your joints, perfect for the elderly or those that do not wish for anything that’s too much for their body.

Walking can be done anywhere and anytime. It refreshes our minds and allows us to be away from our daily worries and think about the fresh air, the view, or the lovely weather.

A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches respectively.

It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks. It’s beneficial to you and your pet!

To get started, aim to walk for 30 minutes 3–4 times a week. Gradually up the number of minutes you take walking outside or even in the comfort of your own home. The more comfortable you get, the more you may want to consider making the exercises longer.

Jogging and Running are great options as well.

They’re, in a way, the level after you’ve mastered walking. It’s generally faster-paced in which jogging is the slower version.

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace.

Studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes.


It is definitely a great option especially if you live in a cycling-safe neighbourhood or if the distances to your work or school or errands are just a safe cycle away. There are also many gyms or indoor equipment that can let you cycle in the safety of your own how or without the risk of running into people or traffic.

Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly.

The best way to start your easy weight loss journey is now. You don’t have to wait for the new year or your friends that have been planning to go on a morning walk with you for ages ago. Start waking up on time and you will see a significant difference in no time.