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How Much Exercise For Weight Loss Is The Right Amount
People struggle to lose weight and keep weight off; it is one of the major problems of the western world, and can lead to heart failure, serious chronic illnesses such as diabetes, and has been linked to certain types of cancer. Losing weight is therefore essential, and exercise is probably the best way of doing this; but many people feel confused and intimidated by the idea of exercising.
One of the first questions they have is how much exercise for weight loss is necessary? Most of us exercise without knowing it, as even every-day activities burn calories; but not enough to help the body lose weight. Effective programs exist which are designed to help keep weight loss going, but dont answer the vital question: how much exercise should I do to lose weight at a suitable pace?
The average person should not lose more than one or two pounds of body fat each week in order to keep healthy. Excessive and sudden weight loss may backfire, and cause the body to starve itself; slower weight loss than this and a large meal may easily result in no weight loss at all.
In order to lose around one pound of fat per week, it is estimated that the body needs to burn 4,000 calories; this is aside from the regular burning which the body does every day. Therefore, in order to maintain a weight loss of one pound per week, a person will need to exercise enough to burn off 500-600 calories a day.
Having worked out how many calories need to be burned in exercise every day, now we need to consider much exercise for weight loss this calorie burning requires.
Walking and other day-to-day exercises burn around 15 calories per pound of body weight. For each mile walked, the body burns around 100 calories so 5 or 6 miles would need to be walked every day in order to lose that weight, a rather daunting prospect.
Good weight loss advice often concludes by suggesting that people should exercise for around half an hour every day. This is suitable for improving and maintaining health, but weight loss requires more effort. Studies have revealed that people who exercise for around 275 minutes a week lose more weight, and keep it off, than those who do less. This relates to 60-90 minutes of exercise every day. This regime would include some form of aerobic exercise such as bike-riding, swimming, or walking, and a period of other exercise, the most beneficial being weight training.
When considering how much exercise is needed for beneficial weight loss, it is also worth considering the starting weight; the more pounds a person has, the more calories they will burn, just by standing still. However, for people struggling with weight loss, it is important to consider whether more exercise for weight loss would be a good idea. Of course, how much exercise for weight loss is done depends upon the willingness of the person exercising, but in general, four hours a week of exercise is the least amount of exercise needed to lose weight and keep weight off.
BONUS : How to Avoid Diet Failure
All of us who need to lose weight have started a lot of diets. Starting a diet is easy. I've started a diet on January 1st er, make that January 2nd (football bowl games, you know) every year since I've been old enough to care about my weight.
Hundreds of thousands, maybe millions, of people start a weight loss diet every Monday morning that rolls around. Most people stick to their diets for a week, maybe 10 days, and then it's "bring on the calories, I'm starving to death!" And another diet bites the dust as do most of them.
So what is the magic formula for starting a diet, staying on the diet, losing the unwanted weight, and keeping it off? I wish that I could tell you that there's a simple little trick that will "fix" the problem. There isn't.
Successful diet requires a plan a constantly changing and adapting plan. There is no one-plan-fits-all diet solution or even a one-plan-fits-all diet failure prevention technique.
Here are the ways that I have found to prevent diet failure.
1. Set a reasonable weight loss goal for only one week. You might want to lose 20 pounds, but you aren't going to lose 20 pounds this week. So set a reasonable goal one pound is reasonable.
2. Sit down with a pencil and paper and map out your eating day for tomorrow. This step must be repeated every day. Play what you will eat, how much of it you will eat, and when you will eat it.
3. Keep a diet journal. Losing weight is a slow process. When you feel discouraged, you can look back and see that you ARE succeeding.
4. Enlist some support. Family is not always the best choice. A weight loss support group can help. Weekly meetings provide a specific checkpoint.
5. Never weight yourself more often than once a week.
These steps do NOT guarantee diet success, but when they are used, they can help to prevent diet failure!
All of us who need to lose weight have started a lot of diets. Starting a diet is easy. I've started a diet on January 1st er, make that January 2nd (football bowl games, you know) every year since I've been old enough to care about my weight.
Hundreds of thousands, maybe millions, of people start a weight loss diet every Monday morning that rolls around. Most people stick to their diets for a week, maybe 10 days, and then it's "bring on the calories, I'm starving to death!" And another diet bites the dust as do most of them.
So what is the magic formula for starting a diet, staying on the diet, losing the unwanted weight, and keeping it off? I wish that I could tell you that there's a simple little trick that will "fix" the problem. There isn't.
Successful diet requires a plan a constantly changing and adapting plan. There is no one-plan-fits-all diet solution or even a one-plan-fits-all diet failure prevention technique.
Here are the ways that I have found to prevent diet failure.
1. Set a reasonable weight loss goal for only one week. You might want to lose 20 pounds, but you aren't going to lose 20 pounds this week. So set a reasonable goal one pound is reasonable.
2. Sit down with a pencil and paper and map out your eating day for tomorrow. This step must be repeated every day. Play what you will eat, how much of it you will eat, and when you will eat it.
3. Keep a diet journal. Losing weight is a slow process. When you feel discouraged, you can look back and see that you ARE succeeding.
4. Enlist some support. Family is not always the best choice. A weight loss support group can help. Weekly meetings provide a specific checkpoint.
5. Never weight yourself more often than once a week.
These steps do NOT guarantee diet success, but when they are used, they can help to prevent diet failure!
