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Not all sports show up quickly on the scale. Studies suggest that there are disciplines that are better for losing weight.
Frankfurt – Losing weight can often be difficult. It usually takes much longer than expected for the effort to show up on the scale. In order to see the first results as quickly as possible, a few things must be taken into consideration.
On the one hand, it is important that sports and exercise do not play the most important role in weight loss. First, the change in diet. This was also shown by a study published in the American Journal of Clinical Nutrition. She recommended that not only exercise, but also diet play a central role in an effective weight loss program. A lot is already known about the various weight loss tips and diet mistakes. But a lot is also possible through training and exercise, but which sport most effectively helps to lose weight?
Lose weight: researchers identify the most effective exercise for weight loss
In their 2019 study, scientists from National Taiwan University looked at which sport had the greatest effect. To do this, they used data from more than 18,000 participants. One of his goals was to find out what kind of sport helps people with a genetic predisposition to obesity. Because obesity itself is often not only influenced by lifestyle, including diet, but also by genetics.
Experts have come to the conclusion that one sport in particular helps: jogging. Practiced regularly, it can help reduce the genetic effect on BMI, body fat percentage, waist circumference, hip circumference and waist-hip ratio. Other sports disciplines have also proven effective.
Lose weight with sport: These types of sport have the most effect
Especially when it comes to the BMI factor, other sports have also proven helpful in losing weight. Scientists have summarized them as follows:
- Escalation
- Fast operation
- International Standard Dance
- yoga
Lose weight effectively: which sport burns the most calories?
In their study, the experts point out that it can be very useful not only to practice one of the sports mentioned, but to vary within it. Although research has looked at how exercise affects various factors, for many people trying to lose weight, the number of calories burned through exercise is just as important.
It is also still the subject of research and allows you to select the most effective sport for losing weight. Harvard Medical School has created an outline for this. Jogging and running also had a surprisingly large effect in this study, but other disciplines can also score points.
| Jogging at 8 kilometers per hour | 288 calories | 336 calories |
| Cycling at a maximum speed of 22 kilometers per hour | 288 calories | 336 calories |
| Slow jump | 281 calories | 335 calories |
| moderate cycling (stationary) | 252 calories | 294 calories |
| To swim | 216 calories | 252 calories |
| Hiking (cross country) | 216 calories | 252 calories |
| Stretching, Hatha Yoga | 144 calories | 168 calories |
| Run at 5.6 km/h | 133 calories | 159 calories |
| Standard dance like waltz and foxtrot | 108 calories | 125 calories |
Lose weight quickly and effectively with sport: which workout helps the most
Whether it’s jogging, cycling or hiking, when it comes to losing weight, it’s especially important to choose the type of sport that you enjoy the most. This increases the chances that you will do it consistently and not give up after a short time. Exercise combined with a change in diet can also work wonders. The Mediterranean diet also helps with type 2 diabetes. There are also foods that can help you lose weight. (in slow motion)