Weight loss has been a literal lifesaver for millions of people across the globe. Shedding your excess body fat can save you from several serious potential diseases as well as any current body weight-related condition that you might be suffering from.


We assure you that you don’t have to spend your entire life in a gym or do pilates for days on end. Also, one major benefit is that reducing your weight down to a particular point can significantly improve your health.

In addition to the enhanced physical health, there are multiple benefits to a healthy lifestyle that weight loss exercises entail. These include better sleeping patterns, reduction in stress, and a healthy self-image and confidence. If you are obese or overweight and looking to be fit and healthy by losing weight at home, you are in the right place! Read our blog to update yourself about exercises and diet plans that will facilitate your weight loss.

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 Table of Contents


  • 8 best exercises for weight loss
  • Workouts for beginners
  • Diet plan to reduce overweight
  • Best yoga asanas for weight loss
  •  Plank exercises variations
  • FAQs

8 best exercises for weight loss

  • Jogging or running on a treadmill: Both jogging and running are the simplest ways to burn the extra calories in your body. Harvard Health says that jogging and running can reduce visceral fat or belly fat, which is responsible for several chronic diseases. You can easily bring a healthy change to your lifestyle by incorporating a 20-30 minute jog into your daily schedule. Eventually, you can dial up this time if you want to get more out of the exercises. You can also choose to sprint if you want to strengthen your core and engage in high-intensity workouts.
  • Walking on a treadmill: It is a great workout option for beginners. It is pretty simple. In addition to a scheduled time during the day for walking, you can walk to your office, take your dog for long walks or go for a grocery run on foot. Simply add more miles to your day.
  • Yoga: Yoga alleviates stress, improves sleeping patterns and also results in weight loss. Studies reveal that yoga causes weight loss through the burning of calories and also soothes the mind. It can help with the urges to eat junk and unhealthy food.
  • Pilates: Pilates are very beneficial if you combine them with a balanced diet. Try to incorporate them into your workout schedule today! 
  • Stationary Cycling: Cycling on stationary cycles not only contributes to your weight loss but also reduces the chances of heart disease and cancer. You can burn around 250-300 calories by riding for 30 minutes at a moderate speed of 20km/h.
  • Indoor Swimming: Swimming aids in building endurance and losing weight. It also reduces body fat and improves flexibility. If you have an indoor swimming pool, hit it today!
  • Jump Rope: Jump rope is an interesting full-body workout, which strengthens your core, improves your cardiovascular health and burns calories. It is the perfect exercise package for your body!
  • High-Intensity Training (HIT): These workouts ramp up your metabolism rate to burn calories. These bursts of intense exercise are extremely effective in burning belly fat. A regular HIIT workout can last for about 10 to 30 minutes and burns more calories than any other forms of exercise including cycling and swimming.

Workouts for Beginners


Home workouts are very advantageous to you if you cannot take out time to hit the gym or simply want to save money. Have a look at the following easy workouts:


  • Push-Ups: Push-ups engage numerous muscles of your body and are pretty easy to do. Get down on your fours and try them today!
  • Plank: Planks require you to get into the push-up position and put your body weight on your forearms. Do not push your body too much as it can affect your spine.
  • Bicep Curls: Bicep curls facilitate the development of toned arms. They lead to muscle growth and an increase in muscle size.
  • Dumbbell: Dumbbell standing shoulder press and dumbbell floor press are quite easy workouts and can be easily performed at home. Try them today!


Diet plan to reduce overweight 

 

  • Food items to avoid: Avoid consuming aerated drinks, fried food items, excess sugar and salt. All of these products accumulate belly fat.
  • Food items to consume: Ensure a healthy intake of fruits like apples and oranges, as they are low in natural sugar. You can also eat whole grains and unflavored yoghurt as these reduce belly fat.
  • Ketogenic (Keto) Diet: A keto diet is a very strict low-carb diet that allows only 20-50gms of carbohydrates a day. The aim is to allow the body to absorb more calories from proteins rather than carbohydrates. You can consume veggies and high-fat products but no sugar and packaged products.
  • Vegan Diet: Veganism abstains from the usage of animal products. You cannot consume dairy products, meat or any other animal-derived food items. It results in quick weight loss due to the lack of intake of carbohydrates.
  • Atkins Diet: Atkins Diet manages the insulin levels of the body through a low-carb diet and is very useful for people with high blood pressure or cardiovascular diseases.

Best yoga asanas for weight loss

  • Twisted Chair Pose or Parivrtta Utkatasana- This asana helps in losing weight and enhances the working of the digestive system.
  • Sun Salutation or Suryanamaskara- It balances the body metabolism and is the finest asana to help in reducing weight!
  • Triangle Pose or Trikonasana- It reduces belly fat and improves blood circulation.
  • Shoulder Stand or Sarvangasana- It tones the upper body and improves sleeping patterns.
  • Bridge Pose or Setu Bandha Sarvangasana- It results in weight loss and reduces back pain.


 

Plank exercises variations

Planks are a great way of shedding your excess body weight. Have a look at the following variations of this workout. Try them out at home to reduce your belly fat, tighten your core and get glistening abs!

  • Side Plank
  • Reverse Plank
  • Forearm Plank
  • Alternating Knee to Elbow Plank
  • Mountain Climbers
  • Plank Jacks
  • Burpees.

FAQs


  • Is working out 30 minutes a day enough to lose weight?

Well, this depends on the metabolic rate of your body. A thirty-minute workout at least 5 times a week is great for your body and helps you in staying fit. If it results in weight loss or not also depends on your diet and the kind of workout that you do. If you indulge in a rigorous workout such as planks, you might reduce more weight as compared to when you indulge in walking. Additionally, if your diet consists of a lot of calories, you might not lose weight at all. Ensure that you engage in daily workouts and eat healthily. A combination of these two eventually results in the loss of weight.


  • Which exercise burns the most belly fat?

While multiple exercises are proven to reduce weight and burn belly fat, like running and swimming, the most successful of these are crunches. If you perform crunches regularly along with a healthy diet, you can easily shed off the excess fat that has accumulated on your belly. Try ‘em out today!


  • What is the best exercise for an overweight person?

Beginners are usually in a dilemma regarding which exercise would be best for them. Exercises like swimming, planks, push-ups and cycling are all great workouts, to begin with. However, running or jogging is the most simple and hassle-free of all these. You don’t require any equipment. Simply put on your shoes, go out and lose calories! You can also use a treadmill if you don’t want to go outside.


Prioritize your health over everything else. If you don’t have a healthy mind and body, everything else is worthless. In case you are obese or simply want to lose some excess weight, try out the above-mentioned, simple yet effective exercises today. Stay healthy and fit!



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