<\/p>\n
Staying active comes with plenty of benefits for your heart \u2013 including helping to manage your weight.<\/p>\n
If you\u2019re living with excess weight or obesity<\/a>, losing weight can reduce your risk of having a heart attack<\/a>\u00a0or stroke<\/a>.<\/p>\n And certain exercises can be particularly effective for weight loss when combined with a healthy diet<\/a>.<\/p>\n Here\u2019s a guide to some of my favourite exercises to help you lose weight, as well as tips on how to progress as you get fitter.<\/p>\n How exercise can help you lose weight<\/p>\n To lose weight, you need to burn more energy (calories<\/a>) than you consume. You can do this by eating a healthy diet that\u2019s low in calories and doing more exercise.<\/p>\n The recommended daily calorie intake is 2,000kcal for women and 2,500kcal for men.<\/p>\n If you want to lose weight, reducing your daily calorie intake by about 600 calories can help you do so safely.<\/p>\n Exercising can also help you burn more energy, but it would take most people several hours of walking to burn an extra 600 calories every day.<\/p>\n That\u2019s why combining a balanced, diet with regular physical activity is the most effective approach for sustainable weight loss<\/a>\u00a0\u2013 this approach is backed up by research.<\/p>\n But, as well as using up calories, staying active also helps you maintain and build muscle, which can boost your metabolism \u2013 or how many calories you burn every day.<\/p>\n
The UK government recommends aiming for at least 150 minutes of moderate intensity activity per week, or just over 20 minutes a day.<\/p>\n This could be brisk walking<\/a>, swimming<\/a>, gardening<\/a>\u00a0or following exercise videos<\/a>. You can break this up into a few 10-minute sessions throughout your day.<\/p>\n Moderate intensity aerobic exercise makes you feel warm and breathe a bit faster, but you should still be able to talk.\u00a0<\/p>\n However, if you\u2019re trying to lose weight, you may want to exercise more than this to use up more energy and burn more calories.<\/p>\n The government also recommends doing strength<\/a>\u00a0(resistance) training at least 2 times a week.<\/p>\n This refers to any exercise that makes your muscles stronger, such as carrying heavy shopping bags, yoga<\/a>\u00a0or lifting your own bodyweight.<\/p>\n While strength training does not burn as many calories as aerobic exercise, it can help you build muscle and increase how much energy your body uses at rest.<\/p>\n But it\u2019s not just formal exercise that can help you burn calories. You also use up energy when you move around in your daily life. This includes walking, standing, cleaning and cooking.<\/p>\n Adding more movement to your daily routine can make a big difference over time. Taking the stairs, parking your car further away from the shops, or simply standing up and moving around if you\u2019ve been sitting down for a while, can all help.<\/p>\n Compound exercises help with weight loss<\/p>\n A compound exercise is a movement that uses lots of different muscles and joints at the same time, such as squats and press ups.<\/p>\n They use up more energy than exercises that only target a single muscle group, like bicep curls or calf raises.<\/p>\n If you\u2019re trying to lose weight, compound exercises can be an efficient way to burn calories and build muscle at the same time.<\/p>\n They\u2019re also more similar to the movements you make in your daily life. This means they can help to prevent injuries and make everyday activities feel easier.<\/p>\n Your exercise plan to help with weight loss<\/p>\n If you\u2019d like to add more compound movements to your routine, you can get started with the 4 exercises I\u2019ve listed below \u2013 a squat, press up, deadlift and shoulder press \u2013 which work lots of different muscles across your body.<\/p>\n Each exercise has 4 levels, starting with variations for beginners before working up to more advanced movements.<\/p>\n You can choose to do each exercise sitting down or standing up, with added weights, or just with your bodyweight.<\/p>\n Aim to do each exercise 12 to 16 times, rest for 2 to 3 minutes, and then repeat 2 to 3 times. You can do this workout 2 to 3 times a week.<\/p>\n When the exercise starts to feel easy, try moving up to the next level. You may not be able to repeat the exercise as many times but still aim for 12 to 16 repetitions.<\/p>\n Remember to warm up before you start exercising, and cool down afterwards.<\/p>\n If you have a heart condition, high blood pressure<\/a>\u00a0or type 2 diabetes<\/a>, make sure to check with your doctor before you start exercising or using any weights.<\/p>\n And if you feel unwell or notice any chest pain while you\u2019re exercising, stop immediately and speak to your doctor.<\/p>\n 4 compound exercises for all fitness levels This classic lower-body exercise works the muscles in your legs, bottom (glutes) and core.<\/p>\n Level 1: sit to stand
Stand with your feet hip-width apart. Hold a bottle of water, food can or dumbbell in each hand by your sides, or a heavier weight with both hands at your chest. 2. Press up<\/p>\n A press up can build strength in the chest, shoulders and arms. It\u2019s an advanced exercise, but there are modifications that can make it more achievable.<\/p>\n Level 1: chest press
Sit or stand with your feet hip-width apart. Next step: Hold weights like a bottle of water, food can or dumbbell in each hand, or try the exercise with a resistance band.<\/p>\n Level 2: wall press up
Get on your hands and knees on a mat, keeping your back straight at a 45-degree angle. Next step: Lift your knees off the floor and extend your legs behind you to perform a full press up.<\/p>\n 3. Deadlift<\/p>\n A deadlift targets all the muscles down the back of your body, which includes your back, glutes, hamstrings and core.<\/p>\n Level 1: seated deadlift
Sit on a chair with your legs wider than your hips and your back straight and put your hands by your temples. Next step: Hold a weight in both hands in between your legs.<\/p>\n Level 2: standing deadlift
A shoulder press is another effective way to build strength in your upper body, targeting your shoulders, upper back and arms. You can move one arm at a time, or both at once.<\/p>\n Level 1: seated bodyweight shoulder press
<\/p>\n","protected":false},"excerpt":{"rendered":"
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\n
\n The best exercises to lose weight<\/p>\n
\n1. Squat<\/p>\n
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<\/p>\n
\n Inhale to lower your hips, keeping your arms by your side.
\n Exhale to slowly stand up again.
\n Bend your elbows to lift the weights up towards your chest and perform a bicep curl.
\n Drop your hands back down to your sides.
\n Repeat the entire movement 12 to 16 times.<\/p>\n
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<\/p>\n
\n Bring your elbows up and out to the sides with your knuckles facing forward.
\n Press your hands forward until your arms are nearly straight in front of you.\u00a0
\n Slowly bring your arms back to the starting position.
\n Repeat 12 to 16 times.<\/p>\n
\n
<\/p>\n
\n Lean forwards towards the ground with your hands slightly wider than shoulder-width apart in line with your chest while bending your elbows and keeping your back straight.
\n Slowly straighten your arms and push yourself back up to your starting position.
\n Repeat 6 to 8 times.<\/p>\n
\n
<\/p>\n
\n Lean forward at the hips until you feel the muscles on the back of your legs being pulled, keeping your back straight.
\n Slowly sit back up, pushing your feet into the floor.
\n Repeat 12 to 16 times.<\/p>\n
\n
\n 4. Shoulder press<\/p>\n