4 Simple Exercises to Help with Weight Loss

by | Dec 10, 2021 | 0 comments

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It's that time of year when everyone starts thinking about what they want to start doing in the upcoming year. Many people come up with New Year Resolutions that they plan to start within the first month. Sometimes they are easy to achieve, others may not be. One of my biggest struggles is finding exercises to help with weight loss.

Proper nutrition and exercise are essential components for calorie burning during your weight loss journey to be effective. But which activities are the most effective at increasing your calorie burn and assisting you in achieving your goals more quickly?

If you're anything like me, one of your biggest struggles is finding exercises to help with weight loss.
Image by Vidmir Raic from Pixabay

Although different studies have shown varied conclusions, most experts agree that both aerobic and anaerobic workouts should be included in a workout regimen to help you burn calories as efficiently as possible.

Before You Start Your Weightloss Journey

  • It is important to note that your body must maintain a particular calorie deficit to lose weight (burn more calories than you consume in a day). For example, to lose 1-2 pounds each week, experts recommend a calorie deficit of 3000-7500 per week.
  • Also, when it comes to losing weight, there is a limit to keep to, no matter how quickly you want to shed those stubborn pounds. Experts recommend reducing roughly 1% of your body weight (1-3 pounds) per week to keep within the healthy range.

4 Simple Exercises to Help Weight Loss

Now that you know what you are working with let’s get into effective exercises that are known to help weight loss. Here we explore three aerobic exercises to help with weight loss. All three are simple, easy, and my favorite; do not cost much, if anything.


Running is one of the easiest exercises to help with weight loss that many choose to help them slim down. However, you are the one choosing the pace of your runs, and you can always moderate based on your needs. If you have never been a runner in the past, you may want to start off walking, speed it up to a fast-paced walk, to a slow jog, and gradually move up to a full run.

The number of calories you burn when running is affected by your weight, running pace, and run duration. However, researchers believe that one mile of jogging burns approximately 100 calories on average. Find a great pair of shoes that will help keep your feet comfortable, support your ankles, knees, and hips.

You can aim for and complete your goals each week, depending on your fitness level and lifestyle. As I mentioned above, you can always begin slowly, such as with a few weekly walking sessions to establish a baseline, then gradually increase the difficulty as you progress. You may start on flat and leveled lands and move to maybe something that has some elevated paths for resistance.

Remember that overworking yourself can lead to injuries and that being healthy is more essential than losing weight quickly. Slow and steady will get you there!


Swimming is another excellent weight-loss workout for people of all ages. You can jump into the pool, have fun, and burn calories regardless of your physical shape, age, or general strength.

It is ideal for older adults who have weak joints because the water supports the majority of the body's weight. If you have arthritis, struggle with some mobility, or just want to help your muscles work up to more strenuous exercises. Swimming is one of the best exercises to help with weight loss because it uses your body against itself.

If you're anything like me, one of your biggest struggles is finding exercises to help with weight loss.
Image by Brigitte Dubois from Pixabay

Swimming is beneficial for cardiovascular and strength training and improves your heart rate, which burns calories and helps weight loss. There are many ways you can incorporate getting in the pool and working out. There are water aerobics, yoga, sports (basketball, polo, volleyball, etc).


One of the more fun activities that also burn calories steadily is biking, which is an excellent cardiorespiratory and muscular activity that does not put a lot of strain on the joints and knees. I suggest finding a bike shop close by and talking to them about which bike is best for you and your goal of utilizing biking as one of the exercises to help with weight loss.

If you're anything like me, one of your biggest struggles is finding exercises to help with weight loss.
Image by AI Leino from Pixabay

Mountain riding, road biking, and indoor biking are just a few of the different sorts of biking you can try out. All of these activities burn calories in different ways and are great options to help with weight loss.

You can add high-intensity intervals to your riding routine to raise and drop your heart rate, which can help you lose weight even faster. Even if you do not have time, you can always fit a workout into your schedule by riding your bike to places you commute, such as work and school.


While most people do not think that yoga can be a weight exercise, it definitely needs to be added as one of the exercises to help with weight loss. While it does not directly assist in weight loss, it does help loosen and stretch your muscles so that when you are doing the exercises above, you can do them with less chance of getting injured.

If you're anything like me, one of your biggest struggles is finding exercises to help with weight loss.
Image by yogabelloso from Pixabay

Bottom Line

If trying out and maybe even competing in any of the first three of these exercises to help with weight loss sounds like something you would be interested in, then participating in a triathlon might be worth exploring. For more tips on triathlons and how you can also participate in the upkeep of your health, check out this short, easy-to-understand article from John Yokley PTFS that has all you need to know and more about the health benefits of triathlons.

Written by Anna C.

I am a wife and mother of two sons. We live in Rural Northeast Ohio with our 2 cats, 2 dogs & many fish. I love all things Supernatural, Harry Potter, elephants, sunflowers, crystals, occult, crafting, coffee, wine, and online shopping. Have a TikTok, PokemonGo & Elder Scrolls addiction, I've always loved plants, recently I became a houseplant mom, and am currently growing over 15 varieties in our home! Now if I could get my outside gardens to flourish I will be happy. When I'm not tending to the home, pets, plants, or hanging out on the couch catching up on my shows, I'm doing some type of crafting or DIY project. (Or I'm pestering my husband in the barn.)

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