We hear about plenty of different supplements, diets, workout plans, and more that are supposed to help with losing body fat. Many of these claims we take with a grain of salt. Research shows us that exercise contributes to weight loss and body fat loss and improves body fat composition. Regular exercise is undoubtedly part of the weight loss picture, but how exactly does it impact body fat and fat storage? Could exercise promote healthier fat in your body? Let’s look at the new research and what we can learn from it.

The study

In a study recently published in the Journal of Nature Metabolism, researchers set out to explore how exercise impacts fat tissue by comparing fat tissue under the skin of people with obesity. The study involved two groups of 16 people. Group one reported exercising at least four times a week for at least two years, and group two didn’t exercise frequently.

The results

The researchers concluded that frequent exercise clearly impacts fat cells in the body. Group one, who had reported exercising frequently for at least two years, had fat cells that showed increased fat storage and better protein composition with fewer inflammatory cells. 

Not all fat cells are the same

Exercise can improve the fat tissue under the skin, so the fat cells have a greater capacity if you do gain weight. What this means is that more fat will be stored there instead of in dangerous places like your liver or heart. This is just another way that regular exercise is protective for your heart and other organs. Excess fat building up in your heart and liver impairs how these organs function. Fat tissue is associated with metabolic health and lifestyle changes.

The takeaway

This study reveals that exercise could help you store fat better, promote a healthier type of fat, and help you lose body fat. Fat tissue is an important reservoir of additional energy, and exercising more frequently improves your metabolism and fat storage. The reasons to get our muscles moving just keep on coming.

Some people get a real high from exercise: They genuinely look forward to hitting the running trail, pushing themselves in a boot camp class or trying a new pose in a yoga class. Other people mainly work out because they know it’s good for them — regular exercise plays a key role in everything from your bone and cardiovascular health to weight management and well-being.

For the rest of us, though, the passion for exercise varies depending on the day: Sometimes we’re all in on a spin class, and other days we’re barely able to peel ourselves off the couch to walk around the block.

No matter where you fall on the spectrum, however, there are ways you can squeeze more joy from working out. Here are five tips from experts.

Create a great playlist

“Music is a game changer,” Carrie Minter Ebers, the founder of Carrie’s Pilates, tells Yahoo Life, noting that her classes include “high-energy playlists” to keep everyone motivated. At home, she recommends finding your favorite upbeat tracks, or matching the tempo of your workout to the beat, which “can make every move feel more dynamic and enjoyable.”

Research has found that exercising to music may help you work out more efficiently, as well as enjoy your experience more. One way to do this is on a treadmill. TikToker Allie Bennett creates treadmill workouts with playlists of artists like Chappell Roan, Taylor Swift or even the cast of Wicked. Each song is associated with a certain tempo, which you can match as you are walking or jogging.

Break out of your rut

Dalton Grant, a yoga instructor who owns the Light Orchard, a rock ’n’ roll-themed yoga studio in Los Angeles and Ojai, Calif., says that one way to find joy in exercise is to do something new.

“If you usually lift weights, do hot yoga,” Grant tells Yahoo Life. “If you’re bored with HIIT training, go to a climbing wall. Stir the pot, agitate the mixture and keep it fresh. When’s the last time you did burpees for 10 minutes straight with Zeppelin cranking in the background? Just a thought!”

According to a 2020 study, adding some novelty to your exercise routine can keep you more engaged. You don’t have to go for an entirely new type of workout either. If you tend to stick to the same movements while lifting weights, for example, try finding different exercises that engage the same muscles instead. Or if you take the same route for your daily walk, try out a different path.

Find your workout buddies

Studies have shown that working out with other people makes you more likely not only to commit to exercising, but also to enjoy it more. That’s because “working out with friends can transform exercise from a chore to something you look forward to,” Jill Drummond, a personal trainer and director of education and programming at Pilates studio Bodybar, tells Yahoo Life.

“A fitness community brings motivation, accountability and most importantly fun,” she notes. “If you don’t have friends to work out with, consider joining a group like a running club or Pilates studio — they’re great at fostering a sense of community.”

Be playful

You likely remember the fun of recess games — and never once considered that playing tag or capture the flag was good for sneaking in some cardio. You may be more fitness-aware now, but that doesn’t mean you can’t incorporate play into your exercise routine. Studies say play is important for adults’ well-being and has great benefits for mental health, social bonding and, of course, physical fitness.

“Games like double Dutch, relay races, dodgeball or sports and dance are excellent ways to stay active without feeling overwhelmed by the thought of going to the gym or following a structured workout routine,” says personal trainer Jah Washington, owner of Harlem Kettlebell Club.

Dance

There are so many reasons to get out and dance, whether that’s in a class at a studio, with friends at a wedding or just alone in your bedroom. Not only can dance be a great cardio workout, but it’s also good for your brain and may even help reduce depression.

And don’t stress if you’re not the world’s greatest mover and shaker — you can reap the benefits of dance no matter your skill level.

“For me, movement is all about self-expression,” Keaira LaShae, founder of the dance-focused workout app If You Can Move, tells Yahoo Life. “It’s not about perfecting every move — it’s about letting the rhythm take over and having fun! Dance allows you to release stress, boost your energy and just be.”

PARK CITY — It’s the start of a new year, and for many, becoming more physically active with exercise is a top resolution. But when it comes to setting fitness goals, there are a lot of options out there.

“It can be overwhelming in choosing the right program for you,” said Alora Bonner, an exercise therapist for Intermountain Health.

Bonner said the key is to start small.

“I think the tendency is to make a huge list of goals and aspirations and plans, and then you hit it really, really hard for the first two weeks, and then it’s not manageable,” she said.

Discover something you enjoy doing. Make a plan, and find someone to help keep you on track.

“Having that village built around you, having those accountability buddies to help you makes a world of difference,” Bonner said.

When it comes to cardio, Bonner said the current recommendation is 150 minutes per week.

“It can be jogging, it can be running. If those don’t work for you it can be biking, swimming,” Bonner said.

You can also do simple exercises at home, like squats or bicep curls.

“It doesn’t have to be a super challenging exercise where you feel entirely exhausted; you want to find something that’s efficient, so you’re getting that bang for your buck,” she said.

Lastly, when trying to get into a consistent routine, be gentle with yourself.

“We can be really hard on ourselves this time of year, so be open and curious to try new things and also giving yourself the credit and progress for how far you have come to this point,” Bonner said.