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 1. Home
 2. Special Diets
 3. Weight Loss
 4. These Are the 5 Best Exercises to Help You Lose Weight


THESE ARE THE 5 BEST EXERCISES TO HELP YOU LOSE WEIGHT



What you eat is important. But a new study found the top five exercises that
work for weight loss, even for people with a genetic risk for obesity.

Jessica Ball, M.S., RD
August 05, 2019
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There are so many factors that contribute to the weight, shape and size of our
bodies. One of the main contributors is our genes, which write the code for all
of our traits. Genes are different from person to person, and our weight
setpoint is no exception. Some of us are genetically predisposed to be thinner,
and some of us have genes that can put us at risk for obesity.





However, lifestyle factors are still important for your overall health and can
also impact your weight. A study published this month in PLOS Genetics found
that there are some exercises that promote weight loss, especially for those
with obesity-favoring genes. After looking at 18 different kinds of exercise,
they identified five exercises that showed the most benefit. Some might surprise
you and there's probably something on this list that everyone can enjoy.




JOGGING

This is probably not a shock to anyone. Regularly jogging for 40 minutes on
average had the strongest evidence to offset the genetic disposition for
obesity. These benefits could be for several reasons. Regular time outdoors and
regular cardio can reduce stress, along with the obvious calorie burn. The
researchers suggested that leisure time jogging had the strongest effect on all
of their outcome measure due to its combination of benefits. Look for a park or
green space near you or join a local running group (many cities and sports
stores offer them for free) to turn an activity that seems mundane into more of
an adventure.






WALKING & POWER WALKING

Not into jogging? You can still take advantage of the trails with a brisk walk.
Similar to jogging, getting outside to walk can have benefits aside from weight
loss. Making the time for a regular stroll can help to improve blood sugar,
prevent heart disease and even improve your fertility. Duration may be key for
helping the pounds come off. Director of the University of Colorado Center for
Human nutrition, James O. Hill, Ph.D., told EatingWell that he recommends one
hour of physical activity daily if your goal is weight loss. Though it may take
more time than jogging, walking can be worked into your routine in many simple
ways. You don't need an hour all at once. Try a few shorter walks throughout the
day or even just parking farther away to get your steps in.


people doing yoga



HIKING

Enjoy some beautiful views while getting your blood pumping! Hiking was one of
the types of exercise where researchers saw a decrease in BMI, even with people
with the obesity genes. This activity was done for the longest duration, with
the average time spent hiking at around two hours. Hiking is a great adventure
for the whole family as well! Role-modeling exercise can be beneficial to help
kids grow healthy habits.




YOGA

If you're waiting for a reason to zen out, look no further! Along with jogging,
yoga decreased multiple measures of obesity and obesity risk factors. These
results were especially seen with longer yoga sessions, which they considered to
be around 70 minutes. Similar to many kinds of exercise, there are some health
boosts yoga can provide aside from reducing the number on the scale. Yoga is a
natural back pain reliever (key if you're sitting at a desk all day). Regular
stretching, even at home, can also help keep your bones strong and prevent
osteoporosis. Getting on your mat more can also protect your heart.




DANCING

Yes, you read that right: dancing can help you fend off obesity, regardless of
you genes. As this study was conducted in China and Taiwan, the style of dance
that had the greatest effect was standard national dancing. This is similar to a
structured ballroom dance. If you aren't much of a ballroom dancer, dance
classes like Zumba are great for getting your blood pumping. Or you could bring
back a tried and true classic: Jazzercise. Don't roll your eyes just yet, it has
worked before! Not to mention, it is a surefire way to put you in a better mood
or squash a creative slump.




BOTTOM LINE

As a general rule, try to find physical activity that you can get excited about.
If it isn't enjoyable or it doesn't suit your lifestyle, it probably won't be
something you stick with. These exercises are great examples of how varied
movement can be, but they are not the only options. Also, activity can add up
over the day, so try to work in little bouts of movement aside from a structured
exercise to keep your body happy and healthy. Pro tip: if you are having trouble
getting motivated, get moving with a friend. Making exercise a social event can
hold you accountable while helping the time pass.

Check these out:

 * 6 Ways to Exercise Without Even Knowing It
 * Weight-Loss Meal Plans
 * Yoga for Weight Loss



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