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All the articles in this blog are written in collaboration and with the supervision of the health professionals at our weight center.
In order to slim down, physical activity is essential in addition to a varied and balanced diet. However, it can be difficult for overweight or obese people to find a sport that suits them. From running to workout to swimming, let’s zoom in on the most effective sports to lose weight (adapted to all)!
Table of Contents
1 – Cross-country skiing: one of the best sports for burning calories!
It’s almost ski season! Therefore, it is the ideal time to prepare to implement this activity during your snowy vacation.
Cross-country skiing allows you to burn calories both during and after its practice. Moreover, its application solicits all the muscles of the body. Thus, cross-country skiing allows you to develop your muscle mass.
But its benefits do not stop there! Cross-country skiing is also beneficial for your body and mind. Indeed, it strengthens the immune system, allows you to enjoy beautiful landscapes, to get fresh air despite the cold, etc.
Cross-country skiing allows you to burn between 500 and 1100 Kcal/hour!
Good to know! When the body fights against the cold, it burns more calories. This is the principle of thermogenesis.
2 – Running: one of the most formidable sports for losing weight
The practice of running is widely spread and for good reason, the practice of this sport is so addictive that the benefits for health are numerous:
- good for the morale
- weight loss
- improves the cardiovascular system
- optimize your physical condition
- Involves all the muscles of the body
- easy to practice wherever you are (just lace up your sneakers and you are ready for a session!)
If you are a beginner, 45 minutes will be too long for you! So start with 15 minute sessions and gradually increase the duration until you reach one hour.
How to optimize your results?
- the choice of shoes is essential: the sneakers you wear to run must be your size and adapted to the surface on which you run
- if you are running in a group, it is essential to listen to your body and follow your own pace
- stretching is very important for your muscles and your recovery. So don’t skip this step at the end of your run!
- once you have reached a more advanced level, do a series of alternating sprints and moderate pace runs
Running allows you to burn between 800 and 1000 Kcal/hour. It is recommended to practice this sport 1 to 3 times a week for 45 minutes.
Alternative to this sport for overweight or obese people: fast walking
Running can be dangerous for people who are overweight. Indeed, this sport can weaken your tendons and joints (hips, knees, ankles, etc.). Favour fast walking which will limit shocks and impacts.
Swimming and cycling are also suitable for people who are significantly overweight because they allow you to practice a sport without carrying your own weight. Thus, the damage caused to the joints is limited while allowing you to melt your fatty tissue.
3 – Skipping: a childish sport?
Jumping rope is not just for kids, and for good reason: 15 minutes of jumping rope is the equivalent of 30 minutes of running!
This sport allows you to develop your coordination, endurance and balance, while strengthening your ankles. But also to tone the muscles of the body and to boost blood circulation while preventing the appearance of cellulite and varicose veins. Quite interesting!
Jumping rope allows you to burn 800 Kcal/hour for 10 to 15 minutes 4 times a week.
4 – Swimming: The ideal sport for all!
Swimming is a sport with many benefits:
- improvement of cardiovascular capacity
- non-impact (accessible to people with pain and overweight)
- strengthens the upper and lower body
- soothing
- accessible to all (even pregnant women)
The pressure exerted by the water reinforces the effort. Thus, the muscles work harder than if the movements were performed outside the water. Therefore, swimming allows you to lose weight while being beneficial to your health.
Intermediate level circuit
- 50 m breaststroke
- 50 m crawl
- 50 m breaststroke
Advanced level circuit
- 50 m breaststroke
- 50 m butterfly or crawl sprint
- 50 m breaststroke
- 50 m sprint
- etc.
Swimming allows you to burn 650 Kcal/hour (breaststroke).
5 – Cycling: a gentle calorie burner!
This sport allows to work more the lower body and the abdominal strap, in particular during the climbs. Ideal for losing weight, and getting back into shape if your physical condition is poor.
As with running, once you have reached an intermediate level, it is interesting to do sprint intervals to increase the difficulty and thus increase your endurance and muscles.
Two hours of cycling (including mountain biking) is the equivalent of one hour of running. However, the bicycle has the advantage of being shock-free for the joints, which makes it accessible to more categories of people. In particular, people with obesity and joint problems (knees).
Cycling increases your basal metabolic rate, so you’ll be burning calories all day (even after your session is over)!
Cycling allows you to burn 600 to 850 Kcal/hour with a daily practice of 20 minutes or 90 minutes twice a week.
6 – Boxing: an activity that is coming back in force!
Trendy sport for both men and women. The noble art allows you to build muscle while burning calories and learning to defend yourself.
This defense sport muscles the whole body, especially the arms. It develops :
- stamina
- reflexes
- coordination
- cardio
- fast movements
- strength
- etc.
While allowing its followers to evacuate stress, anger and anxiety.
Boxing allows you to burn 600 to 800 Kcal/hour.
7 – Squash: the sport while having fun!
Very complete explosive sport, squash allows to :
- build up the heart
- improve endurance
- develop reflexes
- increase flexibility
- let off steam while having fun
This sport is for people who want to improve their performance in other disciplines. Therefore, if you are a beginner, it is better to opt for another racket sport such as tennis.
Squash allows you to burn 820 Kcal/hour by using all the muscles of the body.
9 – Climbing: a fun physical activity
A sport of concentration, agility and flexibility, climbing is perfect for exercising the muscles of the arms that must support the weight of the body.
Climbing is particularly suitable for people who lack self-confidence, provided they are not afraid of heights.
Climbing allows you to burn between 550 and 750 Kcal/hour.
10 – Bodybuilding: the fat burning practice!
Weight training is unavoidable in this ranking of sports that help you lose weight. And this for obvious reasons: alternating exercises and cardio are essential to melt fatty tissue! Indeed, weight training allows you to shape your body while developing your stability and endurance.
But what exercises should I do to lose weight?
We’ve come to the end of this top 10 most effective sports for weight loss. Let us know in the comments which sports you have practiced to get rid of those extra pounds! On the other hand, if you are unable to lose weight despite all your efforts, our weight clinic is here to help you in your efforts, whatever your condition. Our multidisciplinary team specialized in weight loss is available in Brussels and can be reached at +32 (0)2 673 90 71 or via the form on the site.
