IF you’re looking to lose weight but don’t have hours to slog away at the gym, then you’re in luck.
Some forms of exercise can burn hundreds of calories and have been shown by research to be beneficial in a short space of time.
Get the most out of your workout by trying these four scientifically-backed methods[/caption]
Will Duru, PT and founder of 12 Reps, says: “If you want to speed up your weight loss, then adding some form of exercise in the mix is going to help, assuming your diet stays the same.
“Exercise helps to put you in a calorie deficit – aka, you consume fewer calories than you burn.”
Calories in vs calories out is the fundamental rule of weight loss, so if you consume fewer calories, alongside exercise, then you’re on the right path to losing weight.
Will does say however that sometimes, increasing your exercise can make you hungrier, so you might end up eating back the calories you burned.
“This is where you need to be careful as you don’t want to end up in a calorie surplus when weight loss is your goal,” he explains.
“Track your calories using an app such as MyFitnessPal, so you know what you’re consuming, and be careful not to drop calories too low as you’ll end up too hungry.”
Ready to fast-track weight loss? These science-backed, easy exercises will help…
Underwater workouts: 6lbs (3kg) in 10 weeks
Fancy working out underwater? It could be the secret to speedy fat loss.
Fascinating new research published in the open access journal BMJ Open has found that when study participants did an hour-long exercise class in water, such as yoga, Zumba, aqua aerobics or underwater treadmill running, they lost around 6lbs (3kg) of weight and an impressive 3cm off their waist.
Just under 300 people carrying excess weight took part in the study, taking two to three underwater classes each week for 10 weeks.
It’s thought that because water adds extra resistance to workouts, the calorie burn increases.
Will says: “Extra resistance means muscles have to work harder which naturally takes up more energy and burns more calories.
“Plus, resistance is great for muscle building and the more muscle you have, the more calories you burn at rest as you’ll have a speedier metabolism.”
Ten weeks of water aerobics for 2-3 hours a week helped people lose 6lb[/caption]
HIIT workouts: 15lbs (nearly 7kg) in 8 weeks
High-intensity interval training, which involves short bouts of intense exercise, has been praised in the past for its fat-burning ability. Research backs this up.
In one study, overweight males and females did three evening treadmill HIIT workouts each week for eight weeks and by the end, the average weight loss was 12lbs (5.75kg) in women and 15lbs (6.92kg) in men.
The study, published in the journal Nature, also found that the average body fat percentage in the female HIIT group decreased by 21.48 per cent compared to the group of females who did moderate intensity continuous training.
In the male HIIT group, there was a 14.81 per cent reduction compared to the male group who did the continuous training.
Participants adjusted the treadmill speed to ensure their heart rate quickly reached 85 to 90 per cent of their maximum heart rate.
They held this for four minutes before slowing the pace and running for three minutes at 50 to 60 per cent of their maximum heart rate. This was repeated four times.
Research has also found that HIIT burns calories quicker than other exercise.
HIIT training on the treadmill helped women lose 5.75kg and men 6.92kg when done three times a week for eight weeks[/caption]
A study published in The Journal of Strength & Conditioning Research found that 30 minutes of HIIT training burned up to 30 per cent more calories than 30 minutes of weight training, running or biking.
Will says: “During HIIT, you’re pushing your heart rate super high in a much shorter space of time.
“This helps to burn more calories as your heart, lungs and muscles are working harder.
“If you’re short on time, HIIT is a great way to make sure you still get a workout in.”
Walking: 18lbs (8.08kg) in 24 weeks
Potentially the most underrated form of fat loss, walking is free and accessible and you can easily fit it in during your day.
A study which took place over 24 weeks found that when overweight, sedentary women did two 25-minute brisk walks every day, they lost an average of 8.08kg – the equivalent of 18lbs – while also reducing their waist size by an impressive 8.78cm.
Women who did one 50-minute brisk walk actually lost about 1.7kg less on average, according to the research published in the journal Obesity.
The women who took part in the study also consumed 500 to 600 calories less than usual each day.
Walking is free and low impact. It helped women lose 8.08kg (18lbs) over six months[/caption]
If you’re wondering when you’ll have the time to fit steps in, Will says: “You don’t have to intentionally allocate time for a brisk walk.
“Can you take a brisk walk to wherever you need to go that day and make it part of your day rather than an addition?”
Slow walking has also been shown to help spur on weight loss.
A 30-week study published in the journal Nutrients tracked two groups of women – one group walked fast for 45 minutes, four days a week whilst the other group walked slower for about 54 minutes, four days a week.
Those who walked at a slower pace lost 2.73 times more fat than the women who walked quicker.
Let’s not forget all the other health benefits of walking too.
“Walking is great for working your heart and lungs, it helps release endorphins and relaxes your body and it’s low impact so it won’t hurt your muscles and joints,” says Will.
Pilates: 5lb (2.4kg) in 8 to 24 weeks
It might be a calmer, low impact exercise, but Pilates has been shown to help shed weight.
Pilates involves low-intensity, controlled repetitive movements, sometimes with added resistance.
Research published in the journal Frontiers in Physiology analysed data from 11 randomised controlled trials involving a total of 393 participants.
It found that those who were overweight or obese who did Pilates two to three times per week for 45 to 90 minutes each time lost an average of 5lbs (2.4kg) over eight to 24 weeks, depending on the study.
Plus, participants lost an average of 4.7 per cent body fat.
Pilates is tough but can help you shift up to 2.4kg in just 8-24 weeks[/caption]
Can you target fat loss to one area?
We all have those wobbly bits we’d like to change more than others.
Targeted fat loss, often referred to as “spot reduction,” is the idea that you can lose fat from a specific part of your body by focusing exercise to that area.
However, the scientific consensus is that spot reduction is largely a myth.
When you lose fat, it tends to come off in a genearl manner, spread over the body.
It is determined by genetics and hormonal factors rather than specific exercises.
However, you can focus exercise on a certain muscle which can help it to tone and grow.
This can contribute to a different look of that area, especially if you are lean (meaning there is not much fat there).
To lose fat:
- Reduce the calories you eat
- Have a balanced diet, making sure to eat lots of fruits and vegetables. These contain fibre which help you feel more full
- Do regular exercise more than you were before. This could be walking, gym classes or weights
- Stick to something long term. If your plan is too drastic, you’re more likely to give up
