When it comes to healthy, sustainable weight loss, exercise and nutrition are both key factors. However, not all exercises are created equal.

Aerobic activity increases your heart rate, helps improve endurance and breathing and works the muscles. Examples include team sports, jogging and dancing.

Hiking is also beneficial as it burns more calories than walking, White says.

Swimming

Swimming is the perfect exercise for those who want to best exercise to lose weight because it’s an excellent total-body workout, burns a lot of calories and doesn’t put too much stress on the joints. That’s because the water provides resistance, which can help build lean muscle tissue to burn fat and increase metabolism.

A study by the University of Western Australia found that middle-aged women who swam regularly for 30 minutes three times a week lost more body fat than those who simply walked or did other types of cardio. Plus, the buoyancy of the water reduces stress on joints for those who have arthritis or other joint problems that prevent them from doing other forms of exercise.

Swimming is also a fun and low-impact activity that can be done indoors or outside and is available year-round. And it’s never too late to learn how to swim, even as an adult. You can find plenty of supervised swimming classes and open swim times at local pools. Just make sure you’re using proper technique to get the most out of your workout and stay safe.

Walking

Walking is one of the most popular forms of exercise. It doesn’t require any expensive equipment, is available to almost everyone and offers a wide range of health benefits, including weight loss.

When used as a substitute for other types of physical activity, walking can reduce your risk of chronic diseases and promote healthy habits. You can walk outdoors, at a local park or trail, in a city sidewalk or a shopping mall, on a treadmill or even in your home or office.

A typical walking session burns around 100 calories per mile. The workout also helps preserve muscle while you lose weight, which is important because muscles burn more calories than fat does.

Try to walk for at least 30 minutes most days of the week. If you’re struggling to stay motivated, get a buddy or join a walking group to hold each other accountable. Listen to music while you’re walking to increase the tempo and keep your pace up. Use an app to track your steps and monitor your daily progress. You can even sign up for events like 5K and 10K races that are walker-friendly.

Biking

Bike riding is a great low-impact exercise for fat loss. It can also improve cardiovascular health and build muscle strength. It's a good idea to supplement your cycling routine with off-bike exercises, such as tai chi and yoga. These exercises can help strengthen your core and improve balance and coordination. In addition, they can help increase your endurance level.

Bike riders can burn anywhere from 400 to 750 calories an hour, depending on their weight and intensity. For example, biking at a moderate pace on flat terrain is considered moderate-intensity exercise, while biking uphill with a friend is a vigorous-intensity workout.

However, riding for long periods of time at a low-intensity pace may not be effective at losing weight. This is because our bodies adapt to our activities over time. To avoid this, cyclists should mix up their training by increasing the duration or intensity of their rides, and by incorporating high-intensity interval training (HIIT). HIIT includes short bursts of intense activity followed by rest, which can boost EPOC (the body's fat-burning post-exercise effect) for 24 hours after workouts.

Weightlifting

A common myth is that weightlifting burns fewer calories than aerobic exercises like running, but it's actually one of the best workouts for burning fat. According to experts, lifting weights can help you burn more fat while also building muscle and improving balance and bone density. Muscle mass is metabolically active and helps you burn calories even when at rest.

Many fitness experts believe that to lose weight, you need to combine exercise with a healthy diet. However, the type of exercise that works best for your body depends on your overall health and capabilities. For instance, if you have a history of back problems or joint pain, you may need to start with low impact exercises such as swimming or walking before increasing the intensity of your workouts.

Another important factor to consider is that your body's ability to burn calories may depend on the amount of energy you consume. For example, eating a high-protein diet can help your body burn more calories and build muscle, which is important for achieving sustainable weight loss.

Pilates

Pilates is a low-impact workout that strengthens the core muscles. The "core" includes the abdominals, glutes (the butt muscles), and muscle groups that run along the spine. It also improves balance, flexibility and posture. It helps tone the body without creating bulk, making it popular with dancers and other athletes who want to keep their lean physiques.

Pilates can be done with a group class or on your own with video tutorials. If you try a group class, choose one with instructors who are certified. They should have the ability to adjust the intensity of the exercises for beginners and more advanced students.

Conclusion

It may not burn as many calories as cardio exercises such as jogging or swimming, but it's important to include a mix of exercises to lose weight and keep it off. The key is finding an exercise you enjoy, which will make it easier to stick with over time. This could be pick-up basketball if you love competing or a group fitness class if you're a social person, or even a brisk walk or jog if that's your preferred activity.