Is there a better exercise to lose weight?

Every beginning of the year desire to lose weight becomes a popular goal to be achieved by Brazilians. According to a survey carried out in 2022 by WW, a well-being company, in partnership with the Kantar Institute, revealed that 91% of Brazilians intended to invest in prioritizing their well-being, and 40% in weight loss.

To obtain a result more easily and quickly, it is common to look for specific exercises, which could best achieve a quick and effective weight loss result. However, according to Eduardo Netto, a Physical Education professional specialized in Exercise Physiology and technical director of the Bodytech network, the weight loss process is facilitated by a series of factors that need to be combined .

“I usually say that the best exercise is the one that you can put into your routine and, therefore, can always do. And, at this point, the important thing is to find an activity that can provide some type of pleasure, leaving in the end the feeling of a long duty”, explains the professional to CNN.

“In the unbridled search to lose weight, many people end up opting for shortcuts full of facilities that can even compromise their health. Immediate results do not exist. Weight gain happens gradually and loss will happen in the same way”, advises Eduardo Netto.

According to the expert, for an effective physical routine for weight loss, the most recommended is a program that combines aerobic exercises (walking, running, cycling and/or swimming) with strength stimuli (weight training or exercises with your own body weight).

“Ideally, throughout the week, the person should be able to accumulate 150 minutes of moderate-intensity exercise. To achieve the goals it is necessary to have the guidance of a Physical Education professional”, he highlights.

A combination of aerobic exercise and strength training is essential for losing weight

Eduardo Netto explains that weight loss should be treated as a multifactorial approach and also combine diet and exercise, breathing exercises and strength training.

“Aerobic activities are great for stimulating calorie burning, but it is also important to combine different types of exercises, including strength training, which is effective for achieving more complete and lasting results,” says the expert.

“The golden tip is to find exercise that gives you pleasure and that you can do frequently”, advises Eduardo.

Do I need to work out every day to lose weight?

Many people may end up believing that you need to train every day to achieve quick results. The specialist explains that it is essential that the frequency and intensity of training must be balanced, with periods of rest to allow the body to recover.

“Regularity of physical activity is important, but the quality of the stimulus and adequate recovery are just as important as going to the gym. A combination of strength training, cardiovascular and mobility exercises, along with recovery and nutrition, tends to offer the best results.”

It is also important to reinforce the idea that each body responds in a different way. Adjusting your routine according to your individual needs and goals is essential.

Tips to “accelerate” the weight loss process

Although there is no specific exercise that presents a greater possibility of weight loss, but rather a series of factors combined, Eduardo Netto still separates tips that can help, facilitate and thus “accelerate” the process.

• Personal motivation: The first step is to find a reason to exercise. Starting a physical activity or any new challenge requires a deep work of psychological conviction, in which the advantages of changing habits must be absorbed in such a way that the person feels the “need” for a new life.
• Have realistic goals: Combined with motivation, having realistic goals, and even choosing activities that make you happy, can be a great way to stay focused. It is important not to go beyond the limits, so that the exercises do not become a real problem.
• Rearrange your schedule: Before starting an exercise program, rework your schedule. It is not necessary to give up many hours. A sedentary person will have an easier time adapting to the new habit with shorter, lower intensity sessions. Therefore, lack of time is no longer an excuse.
• Don't demand too much: Now that you've set goals to improve your physical fitness, it's good to be prepared to face some difficulties. If on a given day you are unable to complete your schedule, don't see it as a failure, but rather as a challenge.

“The main tip is: any activity is better than none and what matters at this moment is to start your physical exercise routine gradually. For those who want to return to training, the recommendation is to return little by little and with a light to moderate intensity so that the body readapts in a healthy way”, concludes Eduardo Netto.