Jakarta – A growing number of individuals diligently following exercise routines are expressing frustration over a perceived lack of progress in weight loss, prompting health experts to re-examine the complexities of metabolic regulation. While consistent physical activity is widely acknowledged as a cornerstone of weight management, recent observations suggest that exercise alone may not always yield the desired results.
Experts emphasize that weight loss is not solely dependent on increased physical exertion, but as well requires a comprehensive approach that includes dietary adjustments. According to a report by Halodoc, exercise functions by burning calories consumed through food and beverages, and nearly all forms of physical activity contribute to calorie expenditure when performed regularly. However, the body’s response to exercise is highly individualized and influenced by a multitude of factors.
“Almost all types of exercise can burn calories, thus helping to maintain weight when done routinely,” stated Dr. Fauzan Azhari SpPD of Halodoc, in a recent article. “However, for those who want to lose weight, there are several types of exercise that can burn more calories.”
Several readily accessible exercises can contribute to weight loss. Jogging, for example, is highlighted as an effective calorie burner, with a 70-kilogram individual potentially burning approximately 298 calories in a 30-minute session, according to Harvard Health. Bersepeda (cycling) is also cited as a low-impact option, capable of burning between 400-750 calories per hour depending on factors like body weight, speed, and bicycle type. Simple activities like brisk walking, adding 30 minutes to a daily routine, can burn an extra 150 calories daily, and increasing the pace and duration further amplifies the calorie burn.
Beyond these, activities like jumping rope, yoga, and Pilates are also recommended. Jumping rope is noted for its efficiency, burning more calories than treadmill walking in the same timeframe, while also improving coordination and engaging multiple muscle groups. DetikHealth reports that seven simple exercises, including those listed above, can contribute to weight loss without requiring a gym membership.
Despite the benefits of these exercises, health professionals caution that optimal results require a minimum of 300 minutes of moderate-intensity activity each week. It is crucial to consult with a physician before beginning any new exercise regimen to ensure it is appropriate for individual health conditions.
The upcoming Imlek holiday presents a particular challenge to maintaining weight loss efforts, according to tips published by AcehGround. Experts advise controlling portion sizes, choosing healthy food options, and limiting calorie-rich beverages to avoid sudden weight fluctuations.
