5 Best Exercises for Fast, Permanent Weight Loss

Updated: Nov 22, 2019


Have you ever done the hard work of weight loss only to have the number on the scale creep right back up to where you started? Losing weight can be one of the most rewarding things to go through. It can also be one of the most frustrating. If you’ve made it to the other side of a slim-down, then you definitely don’t want to backslide and un-do your hard work.


REAL TALK ABOUT WHAT’S ON YOUR PLATE


Ok, it is time for some real talk. They say that abs are made in the kitchen. That applies to every other part of your body as well.


You can work out like a relentless gym robot. If you eat unhealthy food, then it doesn’t matter. You’re setting yourself up for failure.


It’s not as simple as ‘calories in vs. calories out’ either. You’ve got to eat the right fresh, healthy foods to fuel your workouts and support your healthy weight. It doesn’t take a flashy trend diet to get the job done. Harvard Health recommends a very common-sense approach as the best diet for weight loss:


Eat lots of fresh vegetables, choose nutrient-dense whole foods

Limit processed foods

Limit sugar reduce trans fats

Limit refined carbohydrates


You don’t have to go crazy with a fad diet. Make healthy eating a lifestyle, not a diet, and you’ll have a much easier time losing weight and keeping it off.


LET’S GET SWEATY


There’s some truth to the notion that the best exercise is the one you’ll actually do regularly. Keep that in mind. Incorporate some of these ultra-effective moves, but don’t forget to have fun while you work out!

Now, let’s get into the best moves to make that weight get gone.


1. WALKING


Walking is one of the most versatile exercises around. Don’t believe us? Consider this:

You can do it indoors or outdoors. You can ramp up the intensity with varied terrain or inclines, or take it easy and slow. Try a walk on a treadmill, outdoors on a track, on a sidewalk, a trail, or around your neighborhood. Walking is one of the only forms of exercise that you can do your entire life.


You get the idea. Walking is a low-impact activity. That means it’s easy on the joints. That’s important for injury prevention and longevity. Studies prove that walking for about an hour 3 times per week can significantly reduce body fat and help you lose weight. Once the weight comes off, you can easily keep up your walking routine.


2. CIRCUIT TRAINING


Circuit training goes by many names. Some types of circuit training you may have heard of are:


Interval training

Tabata cycles

Timed circuits


The overall idea of circuit training is that you cycle through sets of several different exercises and/or intensities with very little rest in between. This is one of the best options for weight loss because you can change it up. Here are some examples…


30 Minute Cardio Circuit

You can do this circuit on any cardio machine or jogging or cycling:


5 minute warm-up

2 minutes at 60% effort

2 minutes at 90% effort

1 minute recovery

2 minutes at 90% effort

1 minute recovery

2 minutes at 90% effort

1 minute recovery

2 minutes at 90% effort

1 minute recovery

2 minutes at 90% effort

1 minute recovery

2 minutes at 90% effort

1 minute recovery

5 minute cool-down


30 Minute Strength Training Circuit


Do this circuit after a 5-10 minute warm-up. Go through three cycles of the exercises, doing each move for 60 seconds followed by 20 seconds of rest between exercises and 30 seconds between each set. Follow the circuit with a 5-10 minute cool down.


SquatsPush-Ups

LungesBurpees

Crunches


Being able to mix up your workouts is critical for successful weight loss and maintenance. It will keep your body challenged and keep your mind engaged. To successfully lose that weight and keep it off you’ve got to stay motivated and interested in your exercise.

Using circuit training as a template you can mix and match various activities to keep it fresh and challenge your body in new ways when the old exercises are no longer a challenge.


3. LIFTING WEIGHTS


Lifting weights or “strength training” is very important for weight loss and weight management. Weight lifting strengthens your bones and muscles. You’ll also get your heart-pumping and support your cardiovascular health when you lift weights.


Strength training improves the efficiency of your metabolism. That’s your body’s ability to create energy from the food that you eat. In a nutshell, that means that you burn calories while you work out and for hours afterward. As you can imagine, this is like a secret weapon when it comes to weight loss.


Another important thing about lifting weights is that you can continue progressing as you get stronger and more fit. You can only run or cycle so fast, even at you're the fittest. With strength training, however, you can continue lifting heavier as you gain strength.


Finally, strength training can help you maintain muscle mass. Muscle burns fat and makes it possible for you to stay active as you age. Maintaining weight loss requires you to be able to stay active as you age. Having plenty of muscle can keep you active as you get up in years.


4. PLYOMETRICS