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What exercises to do if I am overweight

by Alivia Nyhan
Published: Last Updated on

The fight against being overweight has two great allies that lead to success: a healthy diet and exercise. The way we eat represents 70% of the formula for losing weight; the remaining 30% belongs to the physical activity incorporated into this new lifestyle. The truth is that, regardless of whether food represents a more significant percentage, exercising is one of the best weapons against being overweight. In this FastlyHealarticle, you will also discover why.

What exercises to do if I am overweight? Many people ask this question every day, and the truth is that there is no single answer because there are many alternatives that exist and are very useful to burn fat and return the well-being that it so badly needs to the body. The first step to losing weight is wanting to do so, so keep reading our article and learn about the best exercises to lose weight.

Benefits of exercise for overweight

As exercise accounts for 30% of weight loss success, many people do not give it the importance it requires and focus only on eating a healthy diet. Error! Exercise is much more than having a flat abdomen and defined muscles; exercise is health, metabolism, and more years of life. Let’s see why:

Speeds up metabolism

Among the benefits of exercise for the overweight, this is perhaps one of the most important. And it is that exercising can offer more energy to the metabolism, making the body process food faster. For this reason, many people start snacking between meals when they start to play sports because the metabolism is burning fats and other foods at a higher rate.

Goodbye anxiety, goodbye stress

Exercising is proven to be one of the best weapons against emotional anxiety and anxiety about eating. It turns out that when we exercise, the body activates the production of hormones that regulate well-being; therefore, stress decreases, anxiety levels are reduced, and thus that unjustified desire to eat, better known as bingeing, disappears.

Burns fat

Not only does it help burn fat deposits accumulated in the cells of the body, but even an hour after exercising, the muscles of your body continue to work. Therefore: you burn fat much longer than you exercise.

Makes you happy

The best treatment for depression is a daily dose of exercise. Exercising increases levels of serotonin and other hormones that affect mood. If you are happy, you will want to continue doing something good for yourself, and you will feel enthusiastic and robust to continue on your way to the goal.


The speed with which you lose weight while exercising is much higher, so it won’t take long to see the first results and reduce sizes.


As we exercise, the body increases its resistance and cardiopulmonary capacity, which translates into healthier lungs and heart. In addition, exercise helps regulate blood sugar, triglyceride, and cholesterol levels that are often elevated due to being overweight.

Sport is essential to losing weight and healthily reaching the ideal size. If you ask yourself every day what exercises to do if I am overweight, here is a list of the best practices to lose weight: any of them will be great!

To walk

Walking is perhaps one of the best exercises to lose weight, as it is a cardiovascular exercise that helps gain endurance and physical capacity. Walking, you can lose up to 10 calories per minute and 400 calories per minute in 45 minutes. When walking, the important thing is to keep a fast pace and not do it for less than 30 minutes.

If you have never done exercises, you can start by walking for 15 minutes and increase every day by five minutes until completing the hour of activities. The faster the pace, the more calories you burn.


Besides being one of the best exercises to lose weight, Swimming is a sport that helps exercise every muscle in the body so that fat burning will be a complete and more comprehensive benefit. Swimming, in addition, is a sport that stimulates the health of the knees because it does not create impact. Therefore, it promotes the organism’s bone well-being and helps to increase resistance and respiratory capacity. You can burn up to 500 calories in half an hour of strokes.

To run

Today, many people have become addicted to running either to exercise, lose weight or have a healthy hobby. The truth is that running is also an excellent sport to lose weight because it activates the movement of all the muscles, accelerates the metabolism, and increases physical resistance quickly.

If you come from a sedentary life, it is advisable to start walking and jogging for three minutes, and then increase the walk time until you reach a constant hour of running. In a 10K run, you can burn up to 2,000 calories. If you have problems with your knees, it is not advisable to practice this discipline.


Many disciplines combine dance and exercise: dance therapy, Arabic dance, Zumba, aerobics, and stop counting. The truth is that these alternatives are of great help for those who need to be distracted when exercising. Dancing can make you sweat like an hour of walking and has an even better effect: 800 calories for an hour of class.

To pedal

The bicycle is much more than a means of transport; it is also a fun and very successful way to exercise to lose weight. You can start by doing light 30-minute tours and as you gain strength and muscle strength, venture out for a walk up a mountain at full speed; also, with half an hour of cycling, you can lose 500 calories.

Jump the rope

Another cardiovascular exercise that will challenge your physical endurance from the first jump. It sounds fun, but it is not that simple since it can be very exhausting, not in vain if you jump rope for half an hour, you will lose 500 calories.

Start small and jump as far as you can; remember that the important thing is to be consistent and not give up the exercise out of frustration. As the days go by, you will hold out for longer.

Anaerobic exercises

Many people believe that all you have to do is a cardiovascular exercise to lose weight. False! The weight or functional training helps the muscles of the body gain muscle mass while they get stronger and lose fat; they are as important as walking or swimming, only that their function is localized and different. For example, with this type of exercise, you can target specific areas such as the arms and abdomen to combat flaccidity during weight loss.

These exercises are usually combined with classroom exercises, such as squats and crunches that help burn localized fat and stimulate muscle growth and strength effectively.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to What exercises to do if I am overweight, we recommend that you enter our Physical Activity category .

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