How to Lose Weight Fast with Exercise

November 04, 2021 7 min read

How to Lose Weight Fast with Exercise

Do you want to lose weight fast?

Losing weight safely and fast may not be as hard as you think. And it does more than just help your clothes fit better. Losing weight has several health benefits. It can improve your cholesterol and blood pressure, as well as decrease your risk of depression.

Weight loss may also increase your energy levels, sex drive, and self-esteem. As a matter of fact, losing 5% to 10% of your body weight may decrease your risk of various diseases, including cancer and heart disease, and enhance your mental health.

Below are some effective strategies to drop those pounds fast.

Strategies to Lose Weight Fast with Exercise

Exercise is one of the effective ways to reduce body weight.

Apart from helping in weight loss, exercise has been associated with several other benefits, including a decreased risk of various chronic health conditions, stronger bones, and improved mood.

Here are some of the best types of exercise you can do if you are trying to lose weight.

1. Cycling

Cycling is a great exercise that not only helps you shed pounds but also improves your overall fitness.

Traditionally, this exercise is done outside. However, if you don’t have access to a bicycle, many gyms and health clubs have stationary bikes that let you cycle while staying inside.

According to Harvard Health, an individual weighing 155 pounds burns approximately 260 calories every half an hour of cycling on a stationary cycle at a moderate speed.

Not only is cycling good for weight loss, but research has found that individuals who cycle on a regular basis have a reduced risk of cancer and heart disease, higher insulin sensitivity, and improved overall fitness compared with individuals who don’t cycle on a regular basis.

This exercise is good for individuals of all fitness levels, from athletes to beginners. Moreover, cycling will not place much stress on your joints as it is a low-impact and non-weight-bearing activity.

2. Weight training

Weight training is a great choice for you if you are looking to drop those pounds.

An individual weighing 155 pounds burns approximately 112 calories every half an hour of weight training.

Further, this exercise can help promote the growth of muscles and build strength. This can boost your resting metabolic rate (calories you burn at rest).

According to a study, performing 11 minutes of strength-based exercises three times weekly resulted in an increase in metabolic rate by 7.4%.

Further, in the same study, men reported a 9% increase in metabolic rate after 24 weeks of weight training.

According to many studies, your body keeps on burning calories for several hours after a weight-training exercise, compared with aerobic workouts.

3. Jogging or running

Running or jogging is also a great way to lose weight.

While they look similar, the main difference is how fast you go; a running pace is more than 6 mph, while a jogging pace is usually between 4 mph and 6 mph.

According to Harvard Health, an individual weighing 155 pounds burns 372 calories every half an hour of running at 6 mph or 298 calories every half an hour of jogging at 5 mph.

Also, according to various studies, jogging and running can help burn belly fat, which has been associated with many chronic health conditions, such as diabetes and heart disease.

Both these exercises are easy to fit into your weekly routine, and you can do them anywhere without the need for any special equipment. To begin, aim to jog for half an hour three to four times every week.

4. Walking

Walking is one of the most powerful exercises you can do to lose weight.

Walking is an easy way for beginners to start exercising without needing to buy equipment. Further, walking does not stress your joints because it is a lower-impact workout. If you’re new to exercising, walking is a great way to build up your fitness before taking on more strenuous exercise.

According to studies, an individual weighing 155 pounds burns 167 calories every half an hour of walking at a speed of 4 mph.

It is easy and simple to incorporate walking into your everyday activities. Try fitting more steps into your day by taking your pet for walks, using the stairs instead of the elevator at work, or walking during lunch breaks.

To begin, aim to walk for half an hour three or four times every week. And as you become more fit, you can slowly and steadily increase the frequency and duration of your walks.

Other Strategies to Lose Weight Fast

1. Handle your stress levels

Stress stimulates the release of stress hormones such as adrenaline (also known as epinephrine) and cortisol. These hormones initially suppress the appetite as part of your flight-or-fight response.

But when you are continuously under stress, the cortisol hormone can stay in your blood for a long period of time, which will boost your appetite and potentially cause you to eat more.

Cortisol, the primary stress hormone, signals the requirement to replenish the energy store in your body from carbohydrates (our preferred fuel source).

The insulin hormone then transports sugar from the blood to the cells throughout your body. Your body will store this sugar as fat if you do not use it in flight or fight.

Some methods you can use to handle stress are:

  • Gardening or going for a walk
  • Relaxation and breathing techniques
  • Tai chi, meditation, or yoga

2. Have a good night’s sleep

According to various studies, sleeping for less than 5-6 hours every night is linked to a higher incidence of obesity.

Inadequate sleep slows down the process of metabolism, which is the process in which your body converts the food you consume to energy. Your body may store excess energy as fat when metabolism is ineffective. Insufficient sleep can also elevate the synthesis of cortisol and insulin, which also stimulates the storage of fat.

How long you sleep also affects the regulation of ghrelin and leptin, which are hormones that regulate your appetite. Your brain gets the signal of fullness from leptin.


3. Balance gut bacteria

Your gut contains a variety of microorganisms, including 37 trillion bacteria.

Each person has a different number of bacteria in their gut. Some kinds of bacteria can boost the amount of energy that an individual harvests from food, causing weight gain and deposition of fat.

There are some foods that can promote the growth of beneficial bacteria in your intestine, including:

  • Prebiotic foods: These foods trigger the growth of some of the beneficial bacteria that help with weight loss. Prebiotic fiber is found in many veggies and fruits, including avocado, banana, asparagus, garlic, chicory root, and artichoke.
  • Fermented foods: These foods promote the growth of beneficial bacteria while restricting the growth of harmful bacteria. Miso, tempeh, yogurt, kefir, and sauerkraut are excellent sources of probiotics, which help to boost beneficial microbes.
  • A broad variety of plants: Increasing the number of fruits, vegetables, and grains in the diet, thereby improving your consumption of good fiber, will result in a wide variety of good bacteria. Vegetables and other plant-based foods should make up 75% of your plate.

4. Eat mindfully

Mindful eating is a technique where you focus on where and how you eat food. It can help you maintain a healthy weight and savor the food you eat.

As most of us lead busy lives; we often tend to eat food fast watching TV, working at our desks, and in the car. Consequently, most people are hardly aware of the food they are eating.

Some of the tactics for mindful eating are:

  • Select foods that are packed with healthy nutrients and those that will satisfy you for a long period of time.
  • Chew your food slowly and enjoy the food. This method helps with weight loss, as it gives your brain ample time to realize the signs that they are full, which can help to avoid over-indulging.
  • Do not switch on your mobile phone, laptop, or television while eating.
  • Focus on your food and savor the experience.

5. Eat good fats, veggies, and protein


Your daily meals should include -

  • a small portion of complex carbohydrates
  • veggies
  • fat source
  • a protein source

Healthy fats

Don’t shy away from fats.

Your body needs healthy fats irrespective of your eating plan. Examples of healthy fats include avocado oil, nuts, seeds, seed butter, and olive oil.

On the other hand, coconut oil and butter are high in saturated fats. Therefore, they should be eaten in moderation.

Low carb and leafy green vegetables

Don’t forget to load your plate with leafy green veggies. They are rich in nutrients, and you can consume big amounts without significantly increasing carbohydrates and calories.

Include veggies like cucumber, lettuce, Swiss chard, cabbage, Brussels sprouts, and kale in your diet.


According to studies, consuming sufficient amounts of protein may decrease weight, appetite, and improve cardiometabolic risk factors.

While a number of factors determine your particular requirements, an average individual requires:

Diets that contain sufficient protein can also help:

  • make you feel satisfied and full
  • decrease the cravings to snack late at night by 50%
  • decrease cravings generally by 60%

Good sources of protein include tofu, quinoa, legumes, beans, eggs, shrimp, trout, salmon, lamb, pork, chicken, and beef.

These are some of the foods for losing weight fast.

6. Decrease the intake of refined carbohydrates

One good way to reduce weight fast is to decrease the intake of carbohydrates, starches, and sugars. According to a 2020 study, a low carbohydrate diet was effective in decreasing weight in older adults.

Additionally, a low-carb diet can decrease your appetite, which may cause you to eat fewer calories without feeling hungry.

Refined carbohydrates are processed foods that do not contain vital nutrients like fiber. Examples of these foods are pasta, bread, and white rice.

Your body digests refined carbohydrates very fast, and they change to glucose swiftly.

Extra glucose enters your blood and provokes the insulin hormone that encourages the storage of fat in the adipose tissue. This leads to weight gain.

Where possible, you should substitute sugary and processed foods with healthy foods. Here are some of the common food swaps:

  • smoothies with milk or water instead of fruit juices
  • fruit-infused water and herb teas instead of sodas containing high sugar
  • seeds, nuts, and fruit instead of snacks that are high in sugar
  • whole-grain pasta, bread, and rice instead of white pasta, white bread, and white rice


Regardless of how you jump-start your weight loss, the ideal way to keep the weight off is with enduring lifestyle changes, such as physical activity and a sustainable eating plan.

Exercise can help you lose weight fast. Lifting weights is one of the most effective exercise strategies for boosting your metabolic rate and building muscle.

Additionally, it increases belly fat loss and boosts overall health. If you can’t lift weights, engaging in cardio workouts such as cycling, walking, running, or jogging is extremely effective for weight loss.

If you are unsure where to begin or how many calories to cut, you might want to seek advice from your health care provider.






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