Which sport is most effective for weight loss?

Which sport is most effective for weight loss?

‍

Short answer: The best sports for weight loss are a combination of cardio and strength training. Running, swimming and HIIT burn the most calories, but the sport you stick to week in, week out will always give the best results.

Exercise enhances the effect of weight-loss medication and helps maintain muscle mass whilst losing weight. But what are the best sports for weight loss? There’s no one-size-fits-all answer, as it depends on your starting point, your preferences and how you exercise in combination with your treatment. In this blog, you’ll find out what the science says about the most effective forms of exercise, and why the best exercise is ultimately the one you stick with.

What makes an exercise effective for weight loss?

An exercise is effective for weight loss if it helps you create an energy deficit, maintain muscle mass and stick with it in the long term. Calorie expenditure is only part of the story: the effect on hormones, muscle mass and recovery is just as important. As the guidelines based on this evidence indicate, the total training volume over time is more important than the intensity of a single session. Consistency is the most underestimated variable in any exercise programme.

Which sports burn the most calories for weight loss?

Running, rowing, swimming and cycling are among the sports with the highest calorie expenditure per hour. For example, a large review shows that aerobic exercise consistently leads to weight loss and fat reduction in overweight people, particularly when the intensity and duration are high enough. The absolute calorie expenditure varies greatly from person to person, depending on body weight, fitness level and exercise intensity. Those just starting out often burn relatively more calories during the same activity than someone who has been training for a long time, simply because of their higher body weight.

Why is strength training essential for weight loss?

Strength training is essential because it preserves muscle mass whilst you are losing weight, and muscles increase your resting metabolic rate. Comparative research shows that strength training not only improves body composition but also has a positive effect on metabolic markers such as insulin sensitivity. This is particularly relevant when using GLP-1 medication, where appetite suppression can sometimes lead to insufficient protein intake: without enough protein and muscle stimulation, you lose muscle mass as well as fat. Two to three strength training sessions a week are sufficient to achieve this effect.

Is walking enough for weight loss?

Walking is an excellent starting point, especially for people who are just beginning or have limited fitness levels. The calorie burn per hour is lower than with more intense sports, but the cumulative effect over several days is substantial. If you want to know how many steps a day help with weight loss, the answer is nuanced: more steps help, but regularity and pace also play a role. For people who are already active, walking is best combined with another form of exercise to enhance the results.

What is HIIT and is it effective for weight loss?

HIIT stands for High-Intensity Interval Training: short bursts of maximum effort alternated with recovery periods. A meta-analysis found that HIIT improves insulin sensitivity and contributes to fat reduction, even when compared with prolonged moderate-intensity cardio. The advantage is that it’s time-efficient: a twenty-minute session can have similar effects to an hour of moderate cardio. Anyone taking GLP-1 medication would be well advised not to schedule HIIT immediately after an injection or a meal, as intense exercise can increase the risk of nausea.

What’s the best sport if you’re just starting out?

The best sport when you’re just starting out is one that’s accessible and carries a low risk of injury. Walking, cycling or swimming are good choices because they are easy on the joints and can be scaled up easily. As the guidelines based on this evidence indicate, building up an exercise habit over weeks and months is more effective than starting intensively and giving up prematurely. Start with thirty minutes three times a week, and gradually add strength training once your body has got used to the exertion.

How do you combine exercise with weight-loss medication?

Combining exercise with weight-loss medication enhances the effect on weight loss, but requires practical consideration. GLP-1 medication such as semaglutide, liraglutide and tirzepatide can cause side effects such as nausea or diarrhoea, particularly when the dose is increased. Intense exercise immediately after an injection or just after a meal can exacerbate these side effects, so it is best to schedule your training sessions at a different time. Tirzepatide also increases the heart rate by an average of three to five beats per minute, which is relevant during higher-intensity cardio training: bear this in mind when assessing the strain on your body. Adequate fluid intake is particularly important if you combine exercise with medication that may cause gastrointestinal side effects.

Diet and lifestyle whilst using GLP-1 also play a role here: the appetite suppression caused by GLP-1 medication can sometimes make it difficult to consume sufficient protein. Without adequate protein intake around training sessions, you will lose unwanted muscle mass as well as fat. Ensure you consume at least 1.2 grams of protein per kilogram of body weight per day, spread across your meals, and discuss this with your healthcare professional. The Pharmacotherapeutic Compass identifies this interaction between diet, muscle preservation and medication use as a relevant part of treatment.

The best sport is the one you stick with

Theory is valuable, but exercise is something you do with your body, not with a spreadsheet. Research shows that the combination of HIIT and strength training is most effective for both fat reduction and metabolic health, but that combination only works if you do it every week. Someone who goes for a brisk walk three times a week and does light strength training twice a week will achieve better results than someone who starts an intensive programme once and gives up after two weeks.

At Goodweigh, we don’t just look at weight-loss medication, but at the bigger picture: nutrition, exercise and support. Through personalised weight-loss support, your treatment team helps you to incorporate exercise in a way that works for your life, your body and your pace. Want to know more? Take a look at the Goodweigh programme and discover how we support you.

‍

‍