Pull apart
Not all sports make themselves felt quickly in the balance. 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 effort to show up on the scale. In order to see the first results as quickly as possible, a few things should be considered.
On the one hand, it is important that sports and exercise do not play the biggest role in weight loss. The first is the change in diet. This was also shown by a study in the American Journal of Clinical Nutrition. He recommended that not only exercise, but also diet should play a central role in an efficient weight loss program. Much is already known about different weight loss tips and diet mistakes. But it is also possible to do a lot through training and exercise, but which sport most effectively helps lose weight?
Lose weight: Researchers identify the most effective exercise for weight loss
In their 2019 study, scientists at National Taiwan University examined which sport has 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.
The experts concluded that one sport in particular helped: jogging. Practiced regularly, it can help reduce the genetic effect on BMI, body fat percentage, waist circumference, hip circumference, and waist-to-hip ratio. Other sports disciplines also proved to be effective.
Lose weight with sport: This type of sport has the greatest effect
Especially when it comes to the BMI factor, other sports have also proven helpful for weight loss. The scientists summed them up as follows:
- Rock climbing
- Fast race
- international standard dance
- yoga
Lose weight effectively: Which sport burns more calories?
In their study, the experts highlight that it can be of great help not only to practice one of the sports mentioned, but also to vary within it. While the research looked at how exercise affects a variety of factors, for many people trying to lose weight, the number of calories burned by exercise is just as important.
This is also always the subject of research and helps to select the most effective sport for weight loss. Harvard Medical School has created an overview for this. Jogging and running also have a surprisingly large effect in this study, but other disciplines can score points as well.
| Jogging at 8 kilometers per hour | 288 calories | 336 calories |
| Ride a bike at a maximum speed of 22 kilometers per hour | 288 calories | 336 calories |
| slow jumps | 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 |
| Running at 5.6 kilometers per hour | 133 calories | 159 calories |
| Standard dance such as waltz and foxtrot | 108 calories | 125 calories |
Lose weight quickly and effectively with sport: which training helps the most
Whether it’s jogging, biking, or hiking, when it comes to losing weight, it’s especially important to choose the type of sport you enjoy the most. This increases the chance that you will do it regularly and not give up after a short time. Sport 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. (only)