The Most Effective Exercises for Weight Loss

weight loss, running, swimming, jumping rope, weight training

Exercise is one of the weapons in your weight loss arsenal. Why? Because it does two things. First of all, exercising requires energy, and your body measures energy in calories. If you use more calories than you eat, then your body is forced to use its reserves: your fat. Dr. Khan also works to help people manage underlying health issues that can lead to diabetes, heart disease, and high blood pressure. Exercise can also help reduce your risk to each of those. Burning calories helps to keep your blood sugar manageable. Exercise works your heart and lungs to keep your muscles oxygenated, helping to keep them in good health.

However, if weight loss is your goal, some exercises are better than others. Exercises that use more of your muscles will burn more calories and strengthen more areas than those that just focus on one area. Think about it this way. Your muscles need calories to work. If you are exercising only your arms by lifting dumbbells, then only those sets of muscles will burn calories. However, if you are doing lunges with that same weight, you are working your arms, legs, and stomach, burning more than three times the calories.

Let’s look at some exercises that work out a wide range of muscles to help you lose weight the fastest.


Though it may seem like running just works your legs, that isn’t the case. Pumping your arms while you run exercises the arms, shoulders, and upper back. Holding your balance as you run exercises the stomach, and the action of running works your gluteal and leg muscles all the way down to your calves. If you need to work up to running, try walking fast and pumping your arms as you go. However, before you hit the road, talk to Dr. Khan, and make sure you have strong and supportive shoes.


This might be the best all-around exercise, especially for those who have a lot of weight to lose. Swimming allows you to exercise without putting undue stress on your joints or feet. In addition, swimming works almost every muscle in your body.

Swimming laps also help to regulate your breathing, keeping your body oxygenated while you’re underwater. Unlike walking or running, swimming works the lateral muscles that run down your sides, helping get rid of those love handles and toning the waist.

Weight Training

Each muscle fiber burns calories. Therefore, the more muscle fibers you have, the more calories you will burn, even at rest. But, as previously discussed, focusing on just one muscle group can cut into your calorie-burning potential. Instead, lift weights in a way that works for more than one muscle group. This might mean lifting free weights while standing to work your arms, legs, back, and stomach.

A word of warning, however, muscle can weigh more than fat. So, it may be disheartening to see the scale stop moving down, and maybe even move up just a little. Talk to Dr. Khan, and he may ask you to limit your weight lifting activities for a time.

Jumping Rope

This exercise is a staple of every boxing movie ever made. And for good reason. It works almost every major muscle group in the body. In addition, it cultivates your sense of balance by strengthening your core muscles as you move. Like running, make sure that you protect your feet from the high impact of every jump with strong, supportive shoes.

Before you start any weight loss exercise, it’s vital that you make sure you’re healthy enough to participate in the exercise safely. That’s where a visit to Dr. Khan is absolutely vital. Both Drs. Khan are weight loss specialists and can design a safe regimen to help you shed those pounds and protect you from underlying health conditions. So before you start on your road to health and wellness, contact Dr Talal Khan or Dr Nidah Khan at either their Springfield or Longmeadow Massachusetts locations.

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