Many types of physical activity can support weight loss by increasing the amount of calories that you burn. The amount of weight you can expect to lose may vary depending on your age, diet, and starting weight.
Walking
[Walking is one of the best exercises for weight loss — and for good reason.
It’s a convenient and easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.
According to Harvard Health, a 155-pound (70-kg) person burns around 175 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).
Jogging or running
Jogging and running are great exercises to help you lose weight.
Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7
Cycling
Cycling is a popular exercise that improves your fitness and can help you lose weight.
Although cycling is traditionally an outdoor activity, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Harvard Health estimates that a 155-pound (70 kg) person burns around 252 calories per 30 minutes of cycling on a stationary bike at a moderate pace or 288 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h) (5).
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