Walking one of ‘best exercises’ for weight loss – and more easy ways to shed the pounds

Gemma Collins says she has the ‘buzz’ for exercise

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Exercise is important for general physical and mental health, but it can also help with weight loss. Fortunately, you don’t have to do any strenuous activity to lose weight – walking can be just as good for you as running.

Both diet and exercise are important for weight loss, but some experts have found that changing your diet helps more than changing your exercise routine.

This means that if you want to lose weight, you are free to do easy, non-intensive exercises, such as walking.

Experts from probiotic dietary supplements company Bio-Kult spoke to Express.co.uk about weight loss, and the easiest ways to go about it.

They said: “Negative energy balance and subsequent weight loss can be achieved by either reducing energy intake or increasing energy expenditure, the latter usually by exercise.

“Exercise-induced weight loss, however, is usually small, and smaller than expected from an exercise-induced increase in energy expenditure.”

Bio-Kult added: “The results of a 2019 study suggested that the focus of a weight-loss programme should be on reducing energy intake via diet rather than solely on exercise.

“Subsequent weight loss may then allow for an increase in exercise which has been shown to prevent weight regain.”

Therefore, to stay a healthy weight and prevent gaining the pounds you may have shed, it is worth trying to implement easy workouts into your routine.

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Bio-Kult recommended doing this through walking.

The company’s nutritionists said: “Walking is one of the best exercises for weight loss.

“It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment.

“It’s estimated that a 70 kg person burns around 167 calories per 30 minutes of walking at a moderate pace of four mph.”

Dieters don’t even need to walk every day to lose or maintain a healthy weight.

Bio-Kult explained: “A 12 week study in 20 women with obesity found that walking for 50 to 70 minutes three times per week reduced body fat and waist circumference by an average of 1.5 percent and 2.8cm respectively.”

Other exercises that can help with weight loss are jogging and cycling.

Bio-Kult said: “Studies have found that jogging and running can help burn visceral fat, which is the type of fat that wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes.”

The diet experts added: “Cycling improves fitness and can help you lose weight.

“A 70 kg person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12 to 13.9 mph.

“Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease and cancer, compared with those who don’t cycle regularly.”

As for a healthy diet, Bio-Kult recommended eating “fruits, vegetables, whole-grain products and high-quality proteins” and reducing your intake of foods containing “added sugar, refined grains, and highly-processed foods”.

They added: “People who make the above dietary choices may find it easier to control their body weight without necessarily counting calories or limiting portion sizes daily.

“Physical activity and energy expenditure also play an important role in weight loss since sedentary individuals need to reduce their energy intake even when consuming a healthy diet to achieve and maintain weight loss.”

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