Can Exercise Help You Lose Weight?

No matter the reason behind it, we all wish to lose a little weight at some point in our life. Whether that be your wedding day, wanting to look your best for your holiday in the sun or just to better your physical health, weight loss is often on our minds. 

Effective weight loss can’t be a product of crash-dieting or any drastic diet changes, it must come from a lifestyle change - changing habits, breaking trends and forming new, healthy habits in their place. For most, calorie deficits together with regular exercise is the best way to shed some pounds and, most importantly, keep them off for good! 

Exercise goes a long way in helping to achieve that and, who knows, maybe you will find that you love the rush of an early morning gym session, or an energising class in the evening. Your fitness journey has to start with you and your goals in mind, and we get that. So we’ve outlined all the information you need if you’ve been asking yourself how can I lose weight fast with exercise. 

Keep in mind that this is general advice and each individual's weight loss journey will be different. Please consult a healthcare professional if you have a prior injury or illness that may affect exercise, diet and lifestyle changes. You can find advice on the NHS website.

How Can I Lose Weight Fast with Exercise?

Losing weight quickly through exercise requires a combination of regular physical activity, a healthy diet, and lifestyle changes. Keep in mind that losing weight too rapidly can be unhealthy and may not lead to sustainable results. Here are our tips to help you lose weight through exercise in a mindful and healthy way. 

  • Cardiovascular Exercise (Aerobic Exercise):

    • Engage in activities that get your heart rate up, such as running, brisk walking, cycling, swimming, or dancing.

    • Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health authorities.

  • Strength Training:

    • Incorporate strength training exercises to build lean muscle mass. Muscle burns more calories at rest than fat.

    • Include resistance training 2-3 times per week, targeting major muscle groups.

  • High-Intensity Interval Training (HIIT):

    • HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity. It can be an effective way to burn calories and improve fitness in a shorter amount of time. Check our Village Gym’s HIIT classes here

  • Increase Physical Activity:

    • Find ways to be more active throughout the day, such as taking the stairs, walking instead of driving short distances, or incorporating physical activity into daily tasks.

  • Stay Consistent:

    • Consistency is key. Make exercise a regular part of your routine, aiming for most days of the week.

  • Combine Exercise with a Healthy Diet:

    • Pay attention to your diet. Focus on whole, nutrient-dense foods, and control portion sizes.

    • Stay hydrated and avoid sugary drinks. Water is the best choice for hydration.

  • Get Enough Sleep:

    • Lack of sleep can negatively impact weight loss efforts. Aim for 7-9 hours of quality sleep per night.

  • Manage Stress:

    • High stress levels can contribute to weight gain. Practice stress-reducing activities such as meditation, yoga, or deep breathing.

Remember that everyone's body is different, and what works for one person may not work for another. It's essential to approach weight loss in a healthy and sustainable way, focusing on long-term habits rather than quick fixes.

Can You Lose Weight by Just Exercising?

healthy lifestyle for fitness

Weight loss is influenced by a combination of factors, and exercise is an important component of a healthy lifestyle. Regular exercise can contribute to weight loss by burning calories, improving metabolism, and promoting fat loss. However, it's essential to consider other factors that play a role in weight management.

Weight loss ultimately comes down to creating a caloric deficit, where you burn more calories than you consume. Exercise helps increase the number of calories you burn, but it's also crucial to pay attention to your diet and make healthy food choices. 

Nutrition plays a significant role in weight loss. Even if you exercise regularly, consuming a diet high in calories, especially from unhealthy foods, can offset the benefits of your workouts. It's important to focus on a balanced and nutritious diet. 

Factors such as sleep, stress, and overall lifestyle choices can also impact weight. Lack of sleep and chronic stress, for example, can influence hormones that regulate hunger and metabolism, potentially hindering weight loss efforts. However, it’s important to keep in mind that people's bodies respond differently to exercise and diet. 

Some individuals may lose weight more easily through exercise, while others may find diet changes more effective. Genetic factors, age, and overall health also contribute to these differences - each journey is unique, so don’t become discouraged if you do not see immediate results. Find a routine and technique that works for you, your body and your goals. 

While exercise is a valuable component of a weight loss strategy, it's most effective when combined with a healthy and balanced diet. A comprehensive approach that includes both regular physical activity and mindful eating is often more successful in achieving and maintaining weight loss.

 Additionally, it's recommended to consult with healthcare professionals or fitness experts to tailor an effective and safe weight loss plan based on individual needs and health status.

Can an Exercise Bike Help You Lose Weight?

exercising on a fitness bike

An exercise bike can be an effective tool for weight loss. Cycling on an exercise bike provides a cardiovascular workout that helps burn calories, improve cardiovascular health, and contribute to weight loss when combined with a healthy diet. Here's how using an exercise bike can aid in weight loss:

  • Calorie Burning: Cycling, whether on a stationary or traditional bike, is a form of cardiovascular exercise. The number of calories burned depends on factors like intensity, duration, and the individual's weight. Engaging in regular sessions on an exercise bike can create a caloric deficit, contributing to weight loss over time.

  • Increased Metabolism: Regular exercise, including cycling, can boost your metabolism. This means your body continues to burn calories even after you've finished your workout, which can support weight loss efforts.

  • Fat Burning: Cycling, especially at moderate to high intensities, can help your body burn stored fat for energy. This can contribute to a reduction in body fat percentage over time.

  • Consistency: Exercise bikes offer a convenient and accessible way to engage in regular physical activity. Consistency is key to weight loss, and having an exercise bike at home or using one at the gym makes it easier to incorporate exercise into your routine.

  • Low Impact: Cycling is a low-impact exercise, which makes it suitable for individuals with joint issues or those who may find high-impact activities uncomfortable. This allows for sustained and regular exercise without putting excessive stress on the joints.

While an exercise bike can be an effective tool for weight loss, it's important to emphasise that successful weight management involves a holistic approach. 

Combining regular exercise with a balanced and healthy diet, as well as considering other lifestyle factors, will yield the best results. Additionally, consulting with healthcare or fitness professionals can help tailor a weight loss plan that suits individual needs and goals.

Can Aerobic Exercise Help You Lose Weight?

aerobic exercise on treadmill

Aerobics, also known as cardiovascular exercise or cardio, is a form of physical activity that increases your heart rate and breathing. Engaging in regular aerobics can be an effective and efficient way to support weight loss. 

Aerobics can also be a great low-impact way to work out in groups or individually. Aerobics can aid calorie burning, increased metabolism, appetite regulation, stress reduction and more. 

For those who fancy some time in the water, or need a low impact way to exercise while recovering from injuries, Aqua Aerobics is a great way to incorporate resistance training into your workout, without leaving yourself feeling too beaten.  

Moving through water requires more effort than in the fitness studio, so by regularly attending our Aqua Aerobics classes, you'll give your calorie burns a boost.

Expect to burn between 400 and 500 calories per hour during an Aqua Aerobics class. You can find out more about our aqua aerobics classes and all the benefits here

Can I Lose Weight with Low Impact Exercise?

low impact exercise


For whatever reason, you may want to take it slow rather than jump right into high-intensity workouts that may overwhelm you and be detrimental to your journey. But can you lose weight with low impact exercise? Absolutely. 

You can definitely lose weight with low-impact exercises. Low-impact exercises are generally gentler on the joints and are suitable for individuals with certain physical limitations or those who prefer a less intense workout. 

While they may not burn calories as rapidly as high-impact exercises, they can still contribute to weight loss and offer other health benefits. 

Low impact exercises include swimming, walking and cycling can still get your heart rate up and burn off those all important calories. With lifestyle changes, and not “quick fixes” on the brain, low-impact exercises can be fantastic for long-term changes and are generally more gentle on the body. 

While low-impact exercises may not be as intense as high-impact ones, they still engage various muscle groups. This can help in toning and building lean muscle mass, which is important for boosting metabolism and supporting weight loss. In addition, low-impact exercises can help with joint-health. 

Which Village Gym classes are recommended for losing weight?

Village Gym offers a variety of classes, and the best one for weight loss will depend on your personal preferences and the intensity of the workout. However, here are some that we would recommend for losing weight through exercise:

HIIT Class: Our bespoke Burn class is a high intensity interval training session designed to smash your personal best, add new challenges to your workout and increase endurance.

Spinning Class: Cycle your way to your fitness goal with our energising indoor-cycling classes, designed to motivate while being low-impact and even fun. Find out more about our Spinning Classes here

Strength Training Class: We have a variety of classes that can help you build up your strength and work on toning your muscles, getting definition and gaining more muscle.

Aerobics or Dance Class: If you’re looking to work on your weight and have fun at the same time, check out our Zumba classes to exercise in a group setting that will have you smiling as much as you sweat. Find out more here

Boxing or Kickboxing Class: A fantastic way to get your heart pumping and muscles working, boxing and kick-boxing classes are ideal for weight loss as it’s very high in intensity. Check out our Village Exclusive Boxxer Blast class.

Remember that the most effective exercise routine for weight loss is one that you enjoy and can maintain over the long term. It's also essential to complement your exercise routine with a balanced and healthy diet. Before starting any new exercise program, especially if you have pre-existing health conditions, it's advisable to consult with fitness professionals or healthcare providers for personalised advice. They can help you choose classes that align with your fitness goals and ensure that the activities are safe and suitable for your individual needs.

Lose Weight Professionally With Village Gym

At Village Gym, we have everything you need to lose weight through exercise to get your fitness journey kickstarter! Whether you fancy group classes, holistic fitness, access to our state-of-the-art facilities or want to sign up to our Village Advance Plan for our weight loss programme, we got you. 

With a heated swimming pool, 32 cutting-edge locations with everything you could need for your workout, join us today and be on the road to better fitness, and a better you. 

FAQs About Weight Loss & Exercise

Which exercise is the quickest way to lose weight?

The quickest way to lose weight involves a combination of both cardiovascular (aerobic) exercise and strength training, along with a healthy and balanced diet. 

What exercise burns the most belly fat?

Engaging in certain types of exercises can contribute to overall fat loss, including belly fat. These exercises may include aerobics, HIIT training and strength training like weight lifting. 

What are 5 foods that burn belly fat?

Lean proteins - Chicken breast, fish, tofu

Whole grains - Brown rice and oats

Vegetables and fruits - Leafy greens and berries

Low dairy or dairy-free - Greek yoghourt and almond milk 

Healthy fats - Avocado, nuts, seeds 

How long should you ride a stationary bike to lose weight?

Although it can vary, we would recommend at least 150 minutes on the bike to get your heart rate up and your body burning off fat and calories.

How long should I do low impact cardio to lose weight?

Depending on fitness level and your own goal, this can vary but again, around 150 minutes per week should help you go a long way in your weight loss journey. 

How often should I do aerobics to lose weight?

In general, you should aim to do aerobic exercise at least five days a week and can include swimming, jogging or walking, or cycling. 


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