When you do exercise to lose weight, there are so many risks you have to face. Mostly, people do too much exercise and they end up overeating as a result. And some people don't work out enough and they don't see any effects on the scale. In this article, we will discuss how much exercise you have to do to lose weight?
Here we have recommended per day and per week exercise, not only to lose weight but also to prevent weight regain:
Weekly Exercise Guidelines for Weight Loss
According to the study of ACSM (American College of Sports Medicine), different recommendations for the amount of exercise to lose weight were examined. At the end of the research, the organization made several recommendations.
After reading the research, we advise you that get between 150 and 250 minutes of moderate to athletic exercise each week to lose weight. That is roughly 22 to 35 minutes of exercise per day to lose weight.
But the more is always better. The study found that more than 250 minutes per week of moderate to athletic activity is associated with more substantial weight loss. That means you have to do 35 minutes per day exercise as an average.
Also, there are lots of ways to reduce the required exercise time and still lose weight. By reducing the calorie intake in addition to exercise, then about 150 to 250 minutes of moderate-intensity physical activity per week is likely to improve your weight loss results.
Once you have reached your goal, we suggest you do at least 150 to 250 minutes of moderate-intensity physical activity per week that is needed to prevent weight gain. Also, do 22 to 35 minutes of exercise per day to maintain your weight.
Daily Exercise Guide for Weight Loss
If you are curious to know how much exercise it would take to burn 1 pound of body fat. Use the activity calculator to help provide the answer. It will help you to set the exercise goals for weight loss.
Generally, the thumb rule is that you need to burn about 3500 calories to lose 1 pound of weight. You can choose your favorite exercise or activity and see how much exercise per day and per week you will need to lose a pound of body fat.
Here are the activities that will help you burn 150-pound roughly enough calories to lose a pound of body fat:
- 40 minutes of running per day and 5 hours per week (10 min/mile).
- 2 hours of walking per day and 14 hours per week
- 40 minutes per day swimming and 5 hours per week
- An hour each day of biking 6.5 hours per week (12 miles/hour)
- 7 hours of intense aerobics classes and 7 one-hour classes per week
If you are trying to lose weight and your target is 1 pound of fat with exercise alone, it can be difficult and time-consuming for you. That is why most people trying to reach a healthy weight combine their diet and exercise to get the right calorie deficit for weight loss.