When it comes to losing weight, most people know that they need to change their diet and exercise more. However, many people struggle to make lasting changes to their habits and lose weight for good.

In this article, we’ll explore the connection between exercise and lasting weight loss, and provide some tips for how to create an exercise routine that can help you achieve your weight loss goals.

Why Exercise is Important for Weight Loss

While diet is the most important factor in losing weight, exercise is also crucial to achieving and maintaining lasting weight loss. Here are some of the ways that exercise can help you lose weight:.

Burns Calories

Exercise burns calories, which is essential for weight loss. When you exercise, your body uses energy to power your movements, and this energy comes from the calories you’ve consumed. If you burn more calories than you consume, you’ll lose weight.

Builds Muscle

Building muscle is also important for weight loss. Muscle is more metabolically active than fat, meaning that it burns more calories at rest. So, the more muscle you have, the more calories you’ll burn, even when you’re not exercising.

Boosts Metabolism

Exercise can also boost your metabolism, which can help you burn more calories even when you’re not exercising. This is because exercise causes your body to use more energy, which can increase your resting metabolic rate.

Types of Exercise for Weight Loss

There are many types of exercise that can help you lose weight, including:.

Cardiovascular Exercise

Cardiovascular exercise, or cardio, is any type of exercise that raises your heart rate and gets you sweating. Examples include running, biking, swimming, and dancing.

Cardio is great for burning calories and improving heart health, and can be a great way to kick-start weight loss.

Strength Training

Strength training, or weightlifting, is another important type of exercise for weight loss. In addition to building muscle, strength training can also boost your metabolism and help you burn more calories at rest.

Strength training can be done with weights, machines, or bodyweight exercises like push-ups and squats.

High-Intensity Interval Training

High-intensity interval training (HIIT) is a type of cardio that involves short bursts of intense exercise alternated with periods of rest or active recovery.

HIIT can be done with any type of cardio exercise, and is great for burning calories and improving cardiovascular fitness.

How Much Exercise Do You Need?

The amount of exercise you need to lose weight depends on your goals, fitness level, and schedule. Here are some general guidelines to help you get started:.

Aim for at Least 150 Minutes of Moderate-Intensity Exercise per Week

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity exercise per week to maintain good health. For weight loss, you may need to do more.

Include Both Cardio and Strength Training

To get the most benefit from your exercise routine, combine cardio and strength training. Aim for at least two days of strength training per week, and combine it with cardio on the other days.

Gradually Increase Your Exercise Routine

If you’re new to exercise, start slowly and gradually build up to longer and more intense workouts. This will help prevent injury and make exercise more enjoyable.

Tips for Creating an Exercise Routine

Creating an exercise routine that works for you can be challenging, but it’s essential for lasting weight loss. Here are some tips for creating an exercise routine that you can stick to:.

Find Activities You Enjoy

Choose exercise activities that you enjoy, such as dancing or hiking, to make exercise more fun and enjoyable.

Make Exercise a Priority

Make exercise a priority in your schedule by adding it to your calendar and treating it like an important appointment.

Set Realistic Goals

Set realistic goals for your exercise routine, such as walking for 30 minutes per day, and celebrate your successes along the way.

Get Support from Friends and Family

Get support from friends and family to help you stay accountable and motivated, and consider hiring a personal trainer or joining a fitness class for additional support.

The Bottom Line

Exercise is essential for lasting weight loss, and a combination of cardio and strength training is most effective. Aim for at least 150 minutes of moderate-intensity exercise per week, and gradually increase your exercise routine over time.

By finding activities you enjoy and getting support from friends and family, you can create an exercise routine that helps you achieve your weight loss goals.