The 7 best sports to lose fat and weight

 The 7 best sports to lose fat and weight

Combine cardio training and strength training to effectively eliminate fat!
Practicing a sport is essential if you want to lose weight. Physical activity and a healthy, balanced diet are necessary to shed extra pounds. But what sports should you practice to lose weight as effectively as possible?

The 7 best sports to lose fat and weight

Top 7 sports to lose weight or lose fat: what you need to know:

What is the best sport to lose weight, lose weight or have a flat stomach? We will tell you, but first of all, to fully understand our approach, read on. You will find just after the top 7 sports for weight loss. We also offer you, at the end of the article, a list of food supplements that will help you in this process.

Losing weight without sport, eating better or less?

If you want to lose a few extra pounds, know that it is essential to combine a healthy and balanced diet with physical activity. You can very well lose weight without exercising, just by eating less, but this has some drawbacks. It is important to preserve your muscle capital on the one hand, on the other hand, a thin but flabby body is not necessarily very aesthetic. A little sport allows you to lose more calories, to tone your muscles to refine your silhouette and in addition, it's good for the heart, health and morale!

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*The ideal sport for losing fat combines weight training and cardio training

Lose weight just by playing sports?

You can also lose weight without dieting, just by playing sports. This method is difficult, however, because the easiest way to lose weight is still to reduce the calories absorbed rather than trying to spend them through physical activity. If you are not convinced, read our article: Does sport really make you lose weight? In addition, regular physical activity leads the body to optimize the storage and use of its energy reserves. An athlete stores more reserves in the form of glycogen than fat, and his body draws more from fat than a less athletic person. The interest of sport is therefore not only to burn calories but to make the use of fat more efficient by the body.

Sport can make you gain weight! 

Another important point to take into account: a sport can make you lose weight while making you gain a little weight. Muscle is indeed heavier than fat. When you play sports, whether it's cardio training, endurance sports or weight training, you build muscles, so you gain a little weight. Fat will indeed be paid for by more stately muscles. We will lose weight while gaining weight, at least temporarily! Rest assured, this variation is minimal, and as the fat melts, the weight on the scale will eventually drop.

The ideal sport to lose fat

Knowing all this, in concrete terms, which sport is best suited to losing weight? To answer this question, you need to know 3 things:

Cardio training is a very effective way to burn calories. You will spend most of the time during the activity and the hours after it. Depending on the sport you practice, cardio training will also make you gain muscle mass. Cycling, swimming, running, cross-country skiing, zumba, water aerobics are cardio-training activities that burn a lot of calories. Learn more about cardio training.

Strength training, contrary to popular belief, is a great way to lose fat. By gaining muscle, we increase our basic metabolism, that is to say the minimum expenditure that the body needs to survive. Our muscles primarily burn fat in light physical activity. The more you develop your muscles, the more fat you burn throughout the day, even at rest! Don't underestimate this activity. Learn more about the benefits of weight training.

Calories burned: If you want to lose weight, don't just rely on the number of calories burned or the intensity of the effort. Our body consumes more fat at low intensity than at high intensity, in proportion to the calories expended obviously. Studies have shown that the most effective way to lose fat is to work out at moderate intensity (find out more) and even more by doing high-intensity intervals or intervals including breaks (read our article: 3 times more fat consumed in half the time).

To lose fat as efficiently and quickly as possible, it is therefore better to choose a sport that combines 2 activities: cardio training and weight training. So here are the best sports for losing fat!


Cardio training works the heart and is not compatible with certain diseases, especially heart and respiratory diseases. Consult your doctor for a medical opinion or examination. Some of the activities suggested below should not be practiced in the event of health problems (low back pain, neck pain, back or knee pain, etc.). Check with your doctor.

N ° 1: Rowing or rowing: the ideal sport to lose fat

The 7 best sports to lose fat and weight
                                          women practicing rowing machine in gym

Very complete, the rowing machine, by combining cardio-training and weight training, is one of the best sports to lose fat 24 hours a day!

Rowing or rowing is the ideal sport for losing fat. The rower is an ergometric device, that is to say one which reproduces as closely as possible the movements of rowing. You can practice it at home or in most gyms! It is also very popular with men and women, precisely because of its effectiveness in burning fat.

Very complete, this sport works almost all the muscles of the body, the upper (arms, shoulders, abdominals, back) as the lower (glutes, calves, thighs). Rowing or rowing in fact requires effort to pull the oars and bring them back to the front and calls on the legs to tilt the whole body from front to back and then come back. It is not for nothing that rowing was selected, by a jury made up of doctors and specialized trainers, as being the most complete activity among 26 sports studied during a survey carried out in 2004 by the newspaper. The Team!

This sport is very beneficial for health, without shocks, very effective for building the muscles of the whole body and very consuming of energy. A one hour rowing session can burn you up to 800 kilocalories while strengthening your entire body! At lower intensity, you will burn at least 300 to 500 kilocalories. A few sessions are enough to see results and lose fat. You should also know that the rowing machine allows you to burn fat during exercise but especially after exercise, 24 hours a day, thanks to the increase in basal metabolism linked to the gain in muscle mass!

N ° 2: Cross-country skiing: one of the most calorie-burning sports!

The 7 best sports to lose fat and weight
Cross-country skiing is one of the most effective sports for burning calories during and especially after exercise thanks to the gain of muscle mass

Cross-country skiing is one of the best sports for burning calories. One hour of this sport burns, depending on the difficulty, between 500 and 1,100 kilocalories!

The practice of cross-country skiing works all the muscles and will allow you to consume fat after exercise thanks to the muscle mass acquired during your outings.

This sport has other significant benefits. It strengthens the immune system and acts positively on morale. It also allows of course to take the air while enjoying beautiful landscapes!

In addition, by fighting the cold, your body expends more calories. To get away from it all safely, read our warnings and tips for playing sports in cold weather.

N ° 3: The elliptical trainer: among the top sports for losing weight

The 7 best sports to lose fat and weight
                                                                                          woman doing elliptical

The elliptical trainer, by working all the muscles, is a very effective cardio-training device for weight loss

The elliptical trainer is also a popular device in gyms and at home because of its high efficiency in burning fat, its ease of use and the fact that it does not shock the joints. It works around 80% of the body's muscles, top and bottom, while burning a lot of calories: 500 to 800 kcal / h! By practicing this sport, you will not only have fun, strengthen your muscles (back, arms, legs) while losing fat during and after your sessions.

Contrary to what its name might suggest, the elliptical trainer is not at all a bicycle but a device that reproduces the movements of cross-country skiing. It has a flywheel, pedals and levers that you pull and push with your arms.

A little less bulky than the rower, generally on wheels and sometimes even foldable, it fits easily in a small room and just requires you to put on sneakers (and more) to do your weight training-cardio-training session! In addition, it is so popular that it is found today at affordable prices.

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N ° 4: Swimming: a complete sport without impact on the joints

The 7 best sports to lose fat and weight
                                                                                            swimmer in pool

Swimming is a complete sport, without shock, with many health benefits

Swimming is a sport that expends a lot of calories (400 to 700 kcal / h), the effort being increased because of the resistance of the water. This sport is also very complete because it works almost all the muscles of the body. By building muscle mass, swimming promotes the elimination of fat 24 hours a day!

In the water, the movements are smooth. The joints are indeed protected because they are not subjected to the body weight. This is why swimming is recommended for pregnant women whose joints must support the extra weight caused by pregnancy.

By building your entire body, swimming helps prevent joint problems. The breaststroke or front crawl are also particularly recommended for strengthening the back muscles and preventing back problems.

The interest of swimming is also that it is accessible to all, from the youngest to the not so young. It does a lot of good and helps to relax.

All of its advantages make swimming an ideal sport for losing weight while being beneficial for health.

N ° 5: Running or the treadmill: one of the best sports to lose weight

The 7 best sports to lose fat and weight
                                                                                  running in forest

Running is recognized for its effectiveness in weight loss and for its health benefits

Among the best sports for losing weight, running (outdoors or on a treadmill) or even trail running are excellent activities, both for losing fat, but also for maintaining good health and good morale. Depending on your pace and weight, running burns between 400 and over 1000 kilocalories per hour!

Even if it is especially the legs that are used the most, running works all the muscles of the body. Contrary to popular belief, running is not necessarily bad for the back. Recent studies have shown that running can even strengthen the intervertebral discs. However, this sport is not recommended for people with joint problems (knees in particular).

The 7 best sports to lose fat and weight

The advantage of running is that it requires almost no equipment, other than a good pair of sneakers designed for running. You can run very well where you live, whether in the city or in nature, without even taking the car.

And if your schedule is busy or the weather is bad, why not buy a treadmill for your jogging? The advantage of the treadmill is that it is less traumatic for the knees. It allows you to train at any time and whatever the weather conditions. However, it does less work on the hamstrings and is not very suitable for the practice of interval training, unless you opt for a high-end mat.

N ° 6: The jump rope: a very effective sport to lose weight and overcome cellulite

The 7 best sports to lose fat and weightSportive woman in black sportswear holding jump rope while having workout at industrial gym. Healthy lifestyle, body goals concept. Horizontal shot

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The jump rope promotes blood circulation in the legs, helps eliminate cellulite and burns a lot of calories

This sport that you probably played as a little kid in school hasn't had its last word. Even if it seems easy and uninspiring to you, it is nevertheless one of the best sports for losing weight and eliminating cellulite!

The 7 best sports to lose fat and weight

A moderate-speed jump rope session can burn no less than 700 kilocalories per hour! This sport works on balance and coordination, strengthens the ankles, tones the muscles without making them gain volume and strengthens the blood circulation in the legs, which helps to overcome cellulite and puxblè the others This benefit is due to the massage importation of the veins by the calf muscles during activity, the latter acting as a pump to promote blood return to the heart.

Be careful, do not jump rope if you have back problems, especially a herniated disc, or if you are prone to tendonitis.

N ° 7: Spinning or cycling: a real calorie burner

The 7 best sports to lose fat and weight
Cycling and spinning are real calorie burners. They strengthen the lower body and the abs.

Cycling (including mountain biking) and spinning are real calorie burners. You spend between 400 and more than 900 kcal / h on the bike, depending on the difficulty, and continue to burn calories several hours later if your outing has been intensive.

This sport mainly works the lower body (thighs, calves, buttocks) but also the arms and abdominals. By gaining muscle mass, cycling or the practice of spinning bikes increase the basal metabolism, and therefore energy expenditure at rest. You will burn more fat throughout the day.

The 7 best sports to lose fat and weight
Cycling or spinning is one of the sports recommended for people with knee problems. It makes it possible to strengthen the muscles supporting the joints without causing any impact on them. Regular practice, even at low intensity, also helps to maintain good health by reducing cardiovascular risks (blood pressure, cholesterol).

Unlike cycling, spinning, or even spin-bike, body-bike or RPM (Raw Power in Motion) is practiced in the gym or at home. This is a so-called ergometric exercise bike (it reproduces the movements of the bike) very closely resembling a traditional road bike and specially designed for intensive indoor training if or or High-end, robust and compact, it has electronic assistance.

A cheaper alternative to spinning, the home-trainer is a small device that allows you to train at home using your own bike.

Spinning® is a sports activity carried out on a spinning bike, practiced in groups under the direction of a coach and to rhythmic music. This new sport is very successful today because it is very motivating. It is, for this reason, a good solution if you want to lose weight quickly.

Other effective sports for losing fat and losing weight!

Among the most effective sports for burning excess fat, there are also, among others, the stepper (this device, not to be confused with the step, stimulates the climb of stairs), beach volleyball, boxing, squash, rugby, zumba or even jumping fitness which consume a lot of energy and make work a lot of muscles.

Another way to do this is obviously to combine a cardio-training activity with weight training sessions. You will thus combine the benefits of both practices. As long as you find motivation! The activities mentioned above have the advantage of course of combining both, and thus save you time! And if, despite this, you still have a hard time,read (Best Weight Loss Supplements, Best Weight Loss Pills, effective weight loss)

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