Why diet still matters most
Diet plays the biggest role in weight loss. Staying in a slight calorie deficit is often challenging, but it is essential for losing body fat. Exercise helps by increasing the calories you burn, making it easier to reach that deficit, as long as you do not eat more at the same time.
How movement changes your body
Getting motivated can be tough, especially if you have not exercised in years. That is why it helps to choose a form of activity you enjoy. The specific sport matters less than the act of being active itself.
When you move more, your body burns more calories. If you consistently burn more than you consume, your body turns to its own fat stores for energy.
To support fat loss and protect your muscle, you need enough protein. Newly built muscle does not just look good, it continues to burn calories even at rest.
How often and how long you should train
A good guideline is three sessions a week, each lasting one to two hours. Rest days in between give your muscles, tendons and ligaments time to recover, which is especially important if you are just starting again. Short home workouts using bodyweight exercises can also be effective. Training up to five times a week is fine if your body tolerates it and you build up gradually.
Nutrition must support your training
To feel good during workouts and speed up results, a balanced diet is essential. Prioritise high-quality protein such as fish, poultry, eggs, cottage cheese, yoghurt, legumes and nuts.
Healthy carbohydrates like rice, potatoes, wholegrains and beans help maintain energy levels. Fat is important too, so focus on unsaturated fats found in avocados, peanuts, rapeseed oil and olive oil.
Limit refined sugar, white flour, fried foods, sweets and fizzy drinks as much as possible.
Choose the right type of exercise for your body
Not all sports burn the same number of calories, but calorie burn should not be your only deciding factor. The best exercise is one that fits your fitness level and feels enjoyable. Always check with your doctor before starting a new exercise routine, so they can assess what your body can safely handle.
A combination of strength training and cardio is generally ideal. Over time, you will feel fitter, strengthen your immune system and improve your overall confidence.
Which sports are especially effective?
Some activities burn calories very efficiently. These are rough estimates for an average adult, and the heavier you are, the more you burn:
- Jogging: around 600 kcal per hour at 10 km/h
- Spinning: around 600 kcal per session
- Fast cycling (20 km/h): up to 500 kcal per hour
- Cross trainer: over 500 kcal per hour
- Swimming (breaststroke): around 500 kcal per hour
- Nordic walking: around 350 kcal per hour
- Gymnastics: around 250 kcal per hour
- Yoga: around 200 kcal per hour, plus deep relaxation
Swimming is especially suitable for people with a higher body weight, as the water reduces joint stress while still boosting calorie burn.
Consistency beats perfection
The specific activity you choose matters less than moving regularly. Once you find a type of exercise you truly enjoy, and you will, you can gradually increase the intensity or duration.
Just be careful not to overload your body, and always listen to your limits. Discussing your plans with your doctor and starting with supervised training, such as in a gym, is ideal.
Alongside exercise, keep your diet balanced and protein-rich to support fat loss and muscle development.
