Advertisement

How much physical activity should I do to lose weight?

Well this is always a common question I get from my clients.  What you have to look at is a healthy weight loss goal per week is 1-3 pounds per week.  Now to lose weight you must burn more than you eat.  So if you want to lose at least 1 pound per week you must be in a deficit of 500 calories per day.  Now how much activity on how hard you work will determine how many calories you burn.  Bottom line you want to get at least 30 minutes of exercise per day.

If you want to lose a substantial (more than 5 percent of body weight) amount of weight, you need a high amount of physical activity unless you also lower calorie intake. This is also the case if you are trying to keep the weight off. Many people need to do more than 300 minutes of moderate-intensity activity a week to meet weight-control goals.

This answer is based on source information from National Women's Health Information Center.

William Lee Dubois
Endocrinology Diabetes & Metabolism

To lose a pound you need to burn off 3,500 calories, nearly two full days of healthy calorie intake.

One hour of aerobics burns 422 calories —You need 8 sessions to lose one pound.

One hour of stationary bike burns 352 calories —You need 10 sessions to lose one pound.

One hour of walking burns 250 calories —You need to walk 14 hours to lose one pound.

One hour of weight lifting burns 211 calories —You need 16 ½ sessions to lose one pound.

Let’s say you want to lose 20 pounds in one year. What are your options? We need to cut or burn 70,000 calories. So for exercise you could do 166 hours of aerobics, 199 hours of stationary bike, 280 hours of walking, or 332 hours of weight lifting.

The Born-Again Diabetic: The handbook to help you get your diabetes in control (again)

More About this Book

The Born-Again Diabetic: The handbook to help you get your diabetes in control (again)

Much has been written about the explosion of diabetes on the world stage the 4,000 new cases a day we all know about, the millions of people unaware they have diabetes. But another epidemic is...

To lose weight, you should incorporate enough physical activity into your routine, in combination with a well balanced diet, to ensure that at the end of the week, your calories burned exceed your calories ingested. If you don’t burn more calories than you take in, you will gain weight.

Samantha Heller, RD
Nutrition & Dietetics

An hour of physical activity every day can help you lose weight, according to registered dietitian Samantha Heller. Learn how to get started by watching the video.

Continue Learning about Exercise For Weight Loss

Keep Weight Off With This Kid Pastime
Keep Weight Off With This Kid Pastime
Many of us haven't done it since our skinned-knee playground days. But research shows it may help keep you slim. Hint: It involves two wheels.  We're...
Read More
What type of exercise equipment would be good for weight loss?
Shannon Sorrels, CPTShannon Sorrels, CPT
A pair of walking shoes. Seriously. Match "moving your body" with food logging (knock out about 500-...
More Answers
6 Effortless Ways to Burn 500 Extra Calories Right Now
6 Effortless Ways to Burn 500 Extra Calories Right Now6 Effortless Ways to Burn 500 Extra Calories Right Now6 Effortless Ways to Burn 500 Extra Calories Right Now6 Effortless Ways to Burn 500 Extra Calories Right Now
They don't all require a trip to the gym.
Start Slideshow
BMI 101 Crash Course
BMI 101 Crash Course

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.