How Much Exercise Do You Need to Lose Weight?

Medically reviewed by Jonathan Valdez, RDN, CDCES, CPTMedically reviewed by Jonathan Valdez, RDN, CDCES, CPT

Exercise is one of the first things people think of when they hear the word “weight loss.” After all, exercising is almost always part of a weight-loss regimen because it’s one of the fastest ways to reduce the number on the scale, explains Bill Daniels, CSCS, CPT, the founder of Beyond Fitness.

There are so many other reasons to exercise that have nothing to do with weight loss: improving your mood and reducing the risk of a myriad of diseases including heart disease, diabetes, and even some cancers. Exercise also increases strength, mobility, endurance, and stamina. Plus, it helps us move better, breathe better, and improve visceral (organ) health.

If you are considering exercise to lose weight, you may wonder how much you need daily or weekly to drop those pounds. Here is what you should know about exercising for weight loss, including tips on creating a personalized exercise routine.

How Much Exercise Do You Need to Lose Weight?

To lose weight, it is recommended to get 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of the two each week. Guidelines suggest you spread out this exercise during the week. Greater amounts of exercise will provide even greater health benefits.

The American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC) recommend adults get at least 30 minutes of moderate-intensity aerobic activity five days per week or more. If you prefer more vigorous activity per week, three or more 20-minute sessions (60 minutes) will help you meet your goal.

Takeaway

The ACSM and CDC also recommend engaging in strength training activities a minimum of twice weekly. These activities should hit all of the major muscle groups, working the upper body, lower body, and core.

To reduce your body weight by 5% or more or to maintain your recent weight loss, the U.S. Department of Health and Human Services indicates that a minimum of 300 minutes of moderate-intensity activity weekly is needed.

If you modestly (not drastically) reduce your calorie intake in addition to exercise, this rate of physical activity per week can improve your weight-loss results. Of course, it depends on your starting baseline, changes in dietary habits, and your response to these exercises and dietary changes, says Jason Machowsky, RD, CSSD, a sports dietitian and registered clinical exercise physiologist at Hospital for Special Surgery's Tisch Sports Performance Center.

Once you've reached your goal weight, the CDC suggests continuing to get at least 150 minutes of moderate-intensity physical activity per week, 75 minutes of vigorous activity, or a mixture of the two. However, remember this amount varies by person. Some people may need more exercise to maintain their weight.

Daily Exercise Guide for Weight Loss

Weight loss is achieved through the basic means of calories in (consumed) versus calories out (burned), explains Jennifer Sobel, NASM-certified personal trainer. In other words, if you consume fewer calories than you’ve burned in a day, you will achieve weight loss.

“One of the biggest issues is that people often wind up eating more because they think that if they exercise that day it entitles them to eat more food because they burn more calories,” Sobel says. “The thing is, we often burn a lot [fewer] calories exercising than we think, and it’s not hard to eat those equivalent calories we burned off in a workout, and then some.”

"We often burn a lot [fewer] calories exercising than we think, and it’s not hard to eat those equivalent calories we burned off in a workout, and then some."

Jennifer Sobel, NASM-CPT

If you are hoping to lose weight, aiming to lose 1 to 2 pounds per week is a healthy weight-loss goal. Losing 1 pound of weight generally requires burning about 3,500 calories. But keep in mind that trying to lose 1 pound of fat with exercise alone can be difficult and time-consuming for some. You may want to combine diet and exercise to reach the right calorie deficit for your weight loss.

How Much Exercise Is Needed to Lose Weight?

Because the road to weight loss can look a little different for every individual, the best way to determine how much exercise you need to support your weight-loss efforts is to first calculate your basal metabolic rate, or BMR, Sobel says.

Your BMR measures the calories your body needs to perform basic functions like breathing, circulation, and cell production. Once you determine how much of a caloric deficit you need each day to reach your weight-loss goals, you can create an exercise regimen that affords you this deficit.

Why Exercise Is Important to Weight Loss

Not only does exercise burn calories and help you create the daily deficit to yield results, it also helps build muscle and reduce body fat, explains Daniels.

“Muscle uses more energy than fat, which means that the more muscle you have on your body, the more calories your body will naturally burn [even when not working out],” he says.

Additionally, research found that muscle tissue contributes to an estimated 20% of total calories burned daily versus 5% for fat tissue. So, in addition to exercise creating a calorie deficit that helps you lose weight, building muscle can assist in burning more calories during periods of rest.

Related: Cardio and Strength Training for Fat Loss: Why You Should Do Both

How to Create an Exercise Routine

The ideal exercise routine for you may look different than that of your friend, colleague, or neighbor. These tips can help you create an exercise routine that yields weight loss in a safe and healthy manner.

Choose Activities You Enjoy

The best way to establish a fitness routine you will commit to is to choose an activity you enjoy doing.

“Forcing yourself to do an activity you don’t enjoy will always be an uphill battle and will make it much more likely that you’ll eventually quit,” says Sobel.

Think about activities you most enjoyed throughout your life—especially as a child—whether playing a sport, gardening, landscaping, or going for a jog, she adds.

“Expand your mind around what exercise is and think of it more as being active rather than exercising,” Sobel suggests. “Focus on enjoyment first and you’ll naturally hit your goals.”

Related: Getting Your Spouse or Partner to Exercise With You

Start Simple and Progress Slowly

Your exercise routine should be something you can maintain—not something that wears you out and makes you want to take long breaks. There is no rush to intensify your exercise routine, and doing so can lead to injuries, Sobel warns.

“Whatever activity you choose, think about progressing slowly from week to week,” she says. “Increasing by 20% is a good guide. For example, if you walk 1 mile in week one, walk 1.2 miles in week two.”

Related: 10 Reasons People Do Not Exercise Consistently

Cross-Train

Cross-training, or switching up your exercise routine frequently to establish balance and strength in your body can help boost weight loss, improve your total fitness, and even reduce your risk of injury.

“If you walk as your primary source of exercise, try adding some strength training as well, or, if you strength train, incorporate some yoga for flexibility,” says Sobel. “Doing multiple types of activities will minimize the risk of injury and help ensure your body is balanced and fit.”

Related: How to Run Longer Without Burnout or Fatigue

Do Not Forget Nutrition

Eating a nutrient-dense diet is an important part of any weight-loss regimen. Eating whole foods rich in vitamins, minerals, and nutrients helps keep you healthy and provides the fuel needed to increase energy during workouts, notes Daniels.

He recommends eating plenty of vegetables, fresh whole fruits, quality sources of protein, and avoiding processed foods. He also recommends drinking adequate water to prevent dehydration. The goal is to ensure you eat a nutritious, balanced diet to fuel your body during exercise and daily activities.

Related: 7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep

A Word From Verywell

If trying to reach your exercise goal sounds overwhelming, don't worry. Your workout plan doesn't have to be perfect to be effective. And setting up a workout plan is easier than it sounds.

Following basic exercise recommendations can provide a framework for finding out how much exercise you need per day to lose weight. Just remember consistency matters.

If you’re unsure where to begin, use a basic weekly workout plan to make sure the time you spend working out is time that helps you lose weight. You also may benefit from talking to a healthcare provider, especially if you are new to exercise. In addition, seek out a certified personal trainer who can help you develop a workout plan that helps you meet your goals.

Frequently Asked Questions

How much do you need to workout per day to lose weight?

If you are active everyday with activities or if your job requires you to move around a lot, then you’re going to need less exercise each day than someone who sits at a seat for 12 hours per day. You may want to start with 20 to 30 minutes 2 to 3 days each week and then expanding to longer and more frequent workouts as you gain confidence and strength. 

Which is more important to weight loss, cardio or resistance training?

The answer really depends on your weight loss, goals, and body type. However, some experts recommend resistance training  because building muscle burns more fat and calories, even if you are at rest. The best exercise programs, though, contain both cardio and resistance training.

How much exercise should a beginner do per day?

The ACSM recommends a minimum of 30 minutes of moderate-intensity exercise, 5 days a week. If you’re just starting out, you can start with less frequency. The key is consistency—even if that involves 20 minutes on 3 days a week. In short, some exercise is better than no exercise.

Can 10-minute workouts spaced throughout the day be effective in losing weight?

Some movement is always better than no movement. In fact, research has found that short bouts of exercise throughout the day can be beneficial. Each burst of exercise is burning calories and if you add them all up at the end of the day, they could amount to the same as if you did one single exercise for a longer period of time. 

Read the original article on Verywell Fitness.