The Best Exercises to Lose Weight (That Most People Overlook)

Last Updated on May 8, 2025

Looking for exercises to lose weight?  You’re in the right place.  I’m sharing the truth about exercise for long term weight loss and 7 of the best exercises for weight loss from a functional pov.  No calorie burn focus here.

My list has everything that restores fat burning function in the body naturally with movement, making them the best exercises to lose weight in both my personal and professional opinion.

They’ll make you look incredible and feel unstoppable physically and mentally… unlike workouts and exercises that focus on high-intensity/impact, and calorie burn.

About 10-ish years ago, when I shifted into holistic nutrition & health I the was doing “all the right things”—or so I thought.

I abandoned eating for my metabolic type and started eating primarily plant based.  I thought eating nothing but plants would make weight loss easier – wrong!

The weight started adding up so I started bumping up my exercise. I thought I was being healthy, but in reality… I felt horrible. I was inflamed, bloated, broken out, tired, battling anxiety, and stuck.

Despite all my effort, the scale barely moved.

My doctor’s said it was ‘getting older’ (it wasn’t) so I tried exercising more… and that just burned me out even more.  It wasn’t until I backed off and started working with my body—instead of against it—that the weight finally came off.

Within two weeks of supporting my metabolism, nervous system and eating for my metabolic type again, I lost 8 pounds of inflammation, water weight, and fat—without killing myself in the gym. (Veganism is the WORST diet for my metabolic type. Following it predisposes you for parasites and pathogenic infections, too… which is why my symptoms were flaring.)

In fact, I started eating more, and exercising less – and got results FASTER than I had when I was busting my butt.

This blog post is what I wish someone had told me back then about exercise.

Because the best exercises to lose weight aren’t just the ones that burn the most calories or make you sweat the most or push the hardest—they’re actually the ones that rebalance your body so it can actually let go of weight.

Let’s dive in.

 

7 Best Types of Exercise to Lose Weight

 

 

1. Somatic Exercises

Somatic exercises—like intuitive stretching, body scans, breath-led mobility, or slow, mindful somatic movements—regulate the nervous system and lower cortisol.  Somatic movements are among some of the best exercises to lose weight… even though they burn minimal calories.

Why it works: Chronic stress keeps your body in “survival mode,” holding onto fat and water. By helping your body feel safe again, somatic work creates the hormonal environment needed for fat loss.

Somatic exercises reduce cortisol and inflammation by calming and balancing the nervous system.  A randomized controlled trial found that somatic exercises significantly reduced cortisol levels and improved stress resilience, which supports weight loss by reducing stress-related fat accumulation.  They also help reduce mental health symptoms like anxiety and depression which helps stop cravings and boost mood and energy – which makes it a lot easier to lose weight and stay motivated, too.

These are great exercises for weight loss and are truly life-changing.  I’ve seen somatic exercises work wonders in myself and my clients.  So much so I created my own Somatic Exercise Program called Magic Moves after mastering them.  My Magic Moves Somatic Exercise Program also includes breath work and yoga exercises so you can feel the magic even faster.

Try: 10 minutes before you get into bed or first thing in the morning if your cortisol spikes too high/you’re stressed in the morning.

 

 

2. Walking (Especially After Meals)

Walking remains one of the most effective and underrated exercises to lose weight on the planet.

Why it works: Walking regulates blood sugar, supports digestion, reduces cortisol, and helps move lymph—aka your body’s drainage system. It helps clear inflammation and bloat faster than those who don’t walk.  Research indicates that light walking after meals helps regulate blood glucose levels and enhances insulin sensitivity, aiding in weight management. I talk a lot more about the benefits of walking here.

Try: Aim for 8,000–10,000 steps/day or 15–30 minutes after meals to support fat burning. I highly recommend this walking pad to get your steps in.  I’m seriously obsessed with it.  I paid it with this elevating desk and use it just about every day and find myself walking thousands of steps while I’m working. It’s also great to use while watching your favorite shows or when the weather isn’t the best.

 

3. Strength Training

Lifting weights builds lean muscle, which increases your resting metabolism.

Why it works: Muscle is metabolically active. That means the more you have, the more calories your body burns 24/7. Plus, it balances blood sugar, boosts insulin sensitivity, and reshapes your body.  A systematic review and meta-analysis concluded that strength training significantly reduces body fat percentage and visceral fat, contributing to improved metabolic health… making them on the of best exercises to lose weight.

Try: At a minimum do 3 full-body sessions per week focusing on compound movements like squats, rows, and presses. If you’re serious about getting results, take my Program Style Quiz to see the exercise program I’d recommend for you.

 

4. Dance, Rebounding, or Joyful Cardio for Weight Loss

If you like it, you’ll do it. And consistency is the secret. I always have my clients ‘boost’ their cardio by making it more fun with different types or music.

Why it works: Joyful movement boosts endorphins, helps move lymphatic fluid (which reduces puffiness), and improves mental health—making it easier to stay consistent and motivated.

Enhances lymphatic flow, boosts mood, and supports consistent physical activity. Engaging in enjoyable physical activities like dance can improve psychological well-being and adherence to exercise routines, indirectly supporting weight loss efforts.

Try: 10–20 minutes of dancing in your living room, doing cardio to your favorite uplighting music, or bouncing on a mini trampoline a few times a week.  Do Cardio outdoors to boost benefits even more.

 

 

5. Breathwork

This underrated fat-loss tool helps when you’re stuck in stress mode or feeling overwhelmed. It’s discreet, powerful, and perfect when Somatic Exercises aren’t practical.

Why it works: Deep breathing activates the parasympathetic nervous system (rest and digest), lowers cortisol, reduces inflammation, and improves oxygen delivery—supporting better sleep, digestion, and fewer cravings.

Try: 5–10 minutes of box or 4-7-8 breathing, especially when stressed or on the go.

 

6. Yoga

Yoga is a low-impact, resistance workouts that doubles as a mind body practices.  Yoga calm your mind and tone your body—at the same time.

Why it works: They activate your parasympathetic nervous system, lower cortisol, and improve digestion, posture, and insulin sensitivity. You’ll build strength, balance hormones, and become more in tune with your hunger, stress, and cravings.

Try: A quick morning flow to energize your day or a calming evening session to help your body release inflammation and recover.

 

7. Nature Movement or Grounding Workouts

Outdoor workouts like hiking, beach walks, or barefoot circuits do more than burn calories.

Why it works: Sunlight boosts your circadian rhythm and hormones that regulate metabolism. Grounding (earthing) reduces inflammation and cortisol, while fresh air and green space calm the brain and support fat-burning.

Try: Move outdoors barefoot for 20–30 minutes a few times a week. You’ll feel clearer, lighter, and more connected to your body. Tip: If you can’t get outdoors use a grounding mat.  They work wonders! I personally use, love, and recommend this one from Amazon. 

 

But Here’s the Truth…

No workout—no matter how effective—can outsmart the wrong diet. And more specifically, the wrong diet for your unique metabolic needs.

Some women thrive on protein and fat… others bloat and burn out.
Some feel energized by carbs… others gain weight and crash.

The real key to unlocking fat loss, mental clarity, and physical healing?
Eating for your unique metabolic type.

When you eat in alignment with your body’s natural needs, things start to work—without the grind, stress, or confusion. Take the Metabolic Type Quiz and learn your Metabolic Type today.

 

Final Thoughts

If you’ve been stuck in a cycle of doing more, eating less, and still not seeing results, I hope this post gave you a different perspective—one that prioritizes healing over hustling.

The truth is, lasting fat loss isn’t about punishment—it’s about physiology. When you support your nervous system, metabolism, and hormones with the right types of movement, your body stops fighting you and starts working for you.

Remember: the best weight-loss exercises aren’t the ones that leave you depleted… they’re the ones that help your body feel safe, supported, and strong enough to let go of what it no longer needs.

Start small. Stay consistent. Tune in.

You’ve got this. 💛

Know someone who’s struggling and could use a fresh perspective?
Share this post. You never know who needs it.

And don’t forget to take the Metabolic Type Quiz if you haven’t already—because knowing how your body works changes everything.