Many people exercise primarily to be able to eat more without gaining weight or to specifically lose weight.

Of course you want to see results as quickly as possible. It is therefore worthwhile to take a look at which sporting disciplines have the greatest fat burning effect.

However, it is also important to know that you will find it difficult to achieve weight losses through exercise alone. Many overestimate the calorie consumption and then reward themselves with extra food.

In addition to training, make sure you eat a balanced diet with a healthy mix of complex carbohydrates, healthy fats and valuable proteins. This way, you can lose weight with antioxidants through food and supplements.

Exercises to lose weight

Strength training is of course the all-rounder among the sports that you can and should also do in order to lose or maintain weight in the long term.

Run

No sport burns as many calories and provides more endurance as jogging. If you run, you chiefly work your hip and leg muscles. Thus, it’s a good idea to include a core workout as well. With strengthened muscles you attain a higher basal metabolic rate and a better running style.

Beginners should start carefully, with each step around three times your own body weight acts on the ankle and knee joints.

Walking

A joint-gentle substitute to jogging is Nordic walking with suitable hiking poles. Nordic walking is not only a great recreational sport for runners and bikers, but also ideal for beginners who want to build up their physical condition.

Swimming

The ideal weight-loss sport for anyone who wants or needs to take it easy on their joints. Pulling lengths is not only the best endurance workout, it also guarantees a holistic firming up of all muscles. Different swimming styles could be diverse. They are excellent coordination training.

Biking or cycling

Cycling is the perfect endurance training for nature lovers. This is good for your health and hygiene as the calorie consumption is about 412 calories per hour.

Here, too, it is advisable to do additional strength training for the stomach and back muscles. It is chiefly the leg muscles which are stressed. The unfamiliar sitting position can speedily lead to back and neck pain for newcomers.

Adjusting the seat height correctly helps to prevent this. Biking is a bit more time-consuming compared to jogging, but it is varied because you get further and see more.