WEIGHT LOSS

Your guide to weight loss and exercise

Exercise is crucial for optimising your physical and mental health.

Red haired woman with blue jumper smiling

Understand the benefits of exercise for weight loss and overall health

Learn about different types of exercises and how to incorporate them into your routine

Explore effective exercises and the balance between cardio and resistance training

The link between weight loss and exercise

Exercise is without a doubt a vital component of healthy living. Along with a balanced diet, it forms a an effective combination for sustainable weight loss.

A systematic review that looked at the weight loss benefits of aerobic exercise found that it led to reduced weight and body circumference.¹

Although the role it plays in weight management is key, there's an endless number of other ways that physical activity enhances good health.

The benefits of exercise

Strengthens bones

Regular weight-bearing exercise increases bone density, reducing the risk of osteoporosis and fractures by stimulating bone growth and maintaining bone strength.²

Reduces risk of disease

Consistent physical activity lowers the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers by improving cardiovascular health, regulating blood sugar, and enhancing immune function.²

Boosts mood

Exercise releases endorphins, the body's natural mood elevators, leading to improved mental health by reducing symptoms of depression, anxiety, and stress.²

Increases fitness

Engaging in regular exercise enhances overall physical fitness by improving cardiovascular endurance, muscle strength, flexibility, and balance, leading to better physical performance and reduced injury risk.²

Delays onset of dementia

Physical activity promotes brain health by increasing blood flow to the brain, supporting the growth of new neural connections, and reducing inflammation, which may help delay the onset and progression of dementia and cognitive decline.³

Enhances sleep quality

Regular exercise helps regulate sleep patterns by promoting relaxation and reducing insomnia, leading to deeper, more restorative sleep and improved overall health and wellbeing.⁴

Reduces stress

Physical activity lowers levels of stress hormones, such as cortisol, while simultaneously stimulating the production of endorphins, which act as natural painkillers and mood lifters, effectively reducing stress levels.²

Helps weight loss and maintenance

Exercise helps manage body weight by burning calories, increasing metabolism, and promoting muscle growth, which aids in weight loss and helps maintain a healthy weight over time.²

Improves sexual function

Regular physical activity enhances sexual function by improving cardiovascular health, increasing blood flow, boosting energy levels, and enhancing body image and confidence, leading to better sexual performance and satisfaction.⁵

Moderate vs vigorous exercise

For optimal benefits, you should mix up your routine with a variety of exercises. Aim for around 150 minutes of moderate intensity per week or 75 minutes of vigorous intensity.

Combining a mixture of the two and spreading the exercises over several days will benefit you the most.⁶

Moderate intensity exercise

During moderate intensity exercise, you’ll still be able to talk, but you won’t be able to sing. A brisk walk, gentle cycle, and hiking are all good examples of this.⁶

Vigorous intensity exercise

During a vigorous activity you won’t be able to talk whilst exercising. Examples include running, swimming, and certain sports like football, rugby, or hockey.⁶

Cardio vs resistance training

While the intensity of the exercise affects how much weight you can lose, the type of training you’re doing is also important. Exercise generally falls into two categories: cardio and resistance.

Although both forms of exercise can help you lose weight, studies show that cardio is the more effective weight loss technique. Best of all is a healthy mix of both.⁷

Cardio training

Cardio training is associated with weight loss. As the name suggests, cardio increases your heart rate through activities like running, cycling, and swimming.⁷

Resistance training

This form of training includes targeted exercises and can involve weights, resistance bands, or body weight. It strengthens bones and promotes muscle growth.⁷

6 effective weight loss exercises

Simple, evidence-based ways to lose weight through exercise.

Desk exercises

Breaking up sitting time with light activities like desk exercises can boost calorie burn and improve metabolic health. Studies on active workstations show that small movements during sedentary periods help reduce sitting time and support weight loss goals.⁸

Standing

If you lead a sedentary lifestyle then you’re likely to be sitting a lot. Replacing one hour of sitting with standing at work can lead to small but significant improvements in body composition. Incorporating more standing into the workday is a simple step towards better health.⁹

Walking

Walking is a simple and effective tool for weight loss and healthy aging, reducing risks of type 2 diabetes and cardiovascular disease. Brisk walking for 30 minutes daily boosts calorie burn, improves metabolism, and supports long-term health, making it an accessible option for maintaining a healthy weight.¹⁰

Running

Regular running significantly improves body composition by reducing body weight, body fat, and visceral fat, making it a powerful tool for weight management. Participants running at least 10 km per week showed better outcomes than inactive individuals, highlighting running’s role in maintaining a healthy weight and reducing obesity risks.¹¹

Swimming

Swimming has been shown to provide significant health benefits, particularly for sedentary older women. Research highlights its effectiveness in supporting weight loss, improving body fat distribution, enhancing cholesterol levels, and boosting insulin sensitivity over time.¹²

Cycling

Cycling has been shown to effectively support weight management and improve body composition. A study on French adults linked cycling over 1.5 hours weekly to lower body weight, waist circumference, and body fat percentage, highlighting its role in obesity prevention.¹³

How health coaching can improve your exercise routine

Starting and sticking to an exercise routine can feel challenging, especially if you’re unsure where to begin or how to keep motivated. Health coaching provides the personalised guidance you need to overcome these hurdles.

A health coach helps you identify the types of movement you enjoy, set achievable goals, and develop sustainable habits. By tailoring advice to your preferences and lifestyle, they make exercise an approachable and integral part of your weight loss journey.

Learn more

Learn more

A holistic approach to weight loss

Exercise is essential for weight loss, but it works best when combined with other key factors like nutrition, stress management, and quality sleep.

Together, these elements create a comprehensive framework for long-term health and success.

Nutrition: A balanced diet fuels your workouts and helps maintain energy levels.
Stress management: Reducing stress helps prevent emotional eating and improves focus during exercise.
Sleep: Quality sleep aids recovery and supports muscle growth, making your workouts more effective.

By integrating these aspects into your routine, you can achieve sustainable weight loss and overall wellbeing.

Women wearing black smiling at one another

The Numan Weight Loss Programme: exercise and beyond

Numan’s Weight Loss Programme is designed to address every aspect of your health journey. From exercise to nutrition and medication, it’s a holistic approach to achieving your goals.

Here’s what the programme includes:

Medications: Clinically-proven treatments to enhance metabolism and curb appetite.
Expert guidance: Access to specialists in exercise, nutrition, and behavioural science.
Obesity insights: Understanding obesity as a disease and learning how to manage it effectively.

Numan’s integrated programme ensures you have the tools and support you need to succeed at every step.

Find out more here

Find out more here

KNOWLEDGE

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References

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