6 Exercises to Promote Fat Loss

Whether you are considering weight loss procedures or have already had the surgery, you have probably been advised by your medical team about starting to exercise—but, with so many different ways to burn fat, you might be wondering where to start. Here are 6 effective fat-burning exercises to try with your doctor’s approval.

Before Weight Loss Surgery

Prior to weight loss surgery, you’ll likely be advised to begin slowly with low to moderate exercise, gradually increasing the time you spend. Low-impact exercises are best at this point and should be a combination of weight resistant and aerobic activity. Aim for 20 to 30 minutes of exercise, three times per week.

fitness girl jumping exercise in gym


Swimming is beneficial to the whole body. The gentle resistance of water is a great fat-burner and easy on the joints, which makes it an ideal activity if you’re experiencing this kind of pain.

Slow Walking

Walking is a great low-impact exercise which can be done twice daily at 10 minutes each time. If you must begin with less, that’s okay, too; you need to listen to your body.

Chair Marches

If you have back problems or difficulty with moving, the great news is that you can still build muscle and burn fat. All that’s needed is to sit in a chair and march in place for 20 minutes.

make sure you clear any activity with your treating doctor prior to start.

After Weight Loss Surgery

You can experience quicker recovery when you exercise following weight loss surgery. In addition, you can improve bowel function, promote wound healing, reduce the risk of blood clots, and improve circulation by engaging in physical activity.


Soon after the procedure, you can begin walking on a regular basis. However, you should increase the distance and intensity of your walk according to how you feel. Your new goal is to reach 10,000 steps each day.


Riding a stationary bicycle offers many health benefits, including improved cardiovascular health, fat-burning, and muscle building, which is important after surgery because you’ll lose muscle as you lose weight.

Resistance Training

After bariatric surgery weight loss is a good time to add some weight to your workout regimen. However, this shouldn’t occur until around 2-3 months after surgery when the body has had time to heal. You might consider adding light dumbbells or wrist weights and doing low-intensity weight resistance.

overweight young woman exercising with dumbbells

Avoid any resistance exercises involving the abdomen and lower back until 3 months or more after surgery. You’ll also want to avoid high-intensity training until 6 months after surgery.

Begin with weights between one and five pounds. Once you can do three sets of 15-20 movements, you can increase the weight. However, don’t continue if you feel any pain; stop and try something else. Wherever you are in your exercise journey, always stretch slowly before and after exercise to maintain flexibility.

The weight loss experts at Houston Sleeve Surgery Clinic are ready to help you explore your options. Learn more about our personalized solutions by claiming your free consultation today: (281) 888-7767.

Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles and videos. Every patient has individual needs and limitations that only their treating physicians can be aware of.

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