How Much Exercise to Lose Weight?
It’s well known that exercise is vital if you’re looking to lose some weight. But sometimes if you do too much of exercise you might end up overeating as a result. Or, you don't work out enough and then you don't see any results on the scale. So how much exercise to lose weight is really needed?
Researchers and medical experts provide weight loss exercise recommendations per day and per week, not only for slimming down but also to prevent weight regain.
Weight Loss Exercise Recommendations
A study conducted by the American College of Sports Medicine (ACSM) examined different recommendations for the amount of exercise to lose weight. As a result of the research, the organization recommends that you get between 150 and 250 minutes of moderate to vigorous exercise each week to lose weight. But they also state that more is better. To achieve significant weight loss, the organization recommends over 250 minutes per week.
About 150 to 250 minutes of moderate-intensity physical activity per week is likely to produce modest weight loss. That's roughly 22 to 35 minutes of exercise per day to lose weight.
More than 250 minutes per week of moderate to vigorous activity is associated with more substantial weight loss. That means an average of at least 35 minutes per day.
If you choose to modestly (not drastically) cut calories, then about 150 to 250 minutes of moderate-intensity physical activity per week is likely to improve your weight loss results.
At least 150 to 250 minutes of moderate-intensity physical activity per week is needed to prevent weight gain.
Since 250 minutes per week of exercise is recommended, you might think that you have to work out every day to lose weight. But that's not necessarily true. You can exercise every other day or even every third day and still lose weight effectively.
If you prefer shorter workouts, then daily exercise is probably best for you. If you work out for 20-35 minutes every day, you'll meet the expert recommendations for weight loss. Exercising every day will also help you to build a regular and healthy habit for physical activity. Why not try our online classes for the days that you’re come make to our studios? Simply download suggested workout schedule and start quickly build your results!
If you exercise fewer days during the week, each workout needs to be longer.
For example, if you do one 60-75 minute workout on the weekend and four 35-40 minute during the week, you can skip a few days of exercise and still meet the guidelines for weight loss exercise.
If you have to skip several days during the week, you can still exercise to lose weight, but each session will have to be longer to meet your goal. It's also hard to build an exercise habit if you don't exercise very often.
Body fat balance.
There are different ways to measure your body fat percentage. Using a simple body fat calculator is the easiest method because it requires no special tools or lengthy appointments with a specialist. You'll need a basic tape measure and about five minutes to gather all the data you need to get an instant body fat measurement.
Medically reviewed by a board-certified physician