How much exercise a week to lose weight

[CatMumSlave]

Thanks

Weight loss is primarily achieved through diet. Exercise will make you fitter, but you can't realistically burn off a bad diet.

What is your current fitness level and activities?

You won't lose much, if any, weight by exercise alone. It's changing your diet that will produce weight loss.

It's diet, not exercise, that will help you lose weight.

If you start training for and running marathons it might help initially but your body will soon adjust and stop losing.

Focus on diet.

Exercise is good for you, your heart, muscles and bones, but it's really difficult to lose weight. Eating less is the key to losing weight.

I have noticed a difference in my shape from walking around 3 miles a day and going on a rowing machine for 20 minutes 3 times a week.

I'm trying to knock snacking on the head (biscuits and chocolate being my downfall) and I don't eat breakfast.

Eating less helps. But I wouldn't get more definition in arm and leg muscles or get stronger and fitter without the exercise.

Ah ok thanks 😢😢

Woman of few words...?

If you want good answers you need to provide good information.

Why the sad face op. Fitting in huge amounts of exercise to lose weight is really hard. You eat meals anyway. You just need to adjust them

How long is a piece of string?

As an example - when I was regularly running 5K, the stats told me that I was using around 320 calories. That's half an hour's worth of running to use up that amount.

You can easily eat (or drink) an extra 320 calories without really thinking about it. (And it's also worth bearing in mind that exercise makes you hungry, so you can end up eating back your calories.)

Exercise is really good for you - both for your physical and mental health - but you have to do a lot of it to see a difference on the scales.

As PP have said - it's diet that will give you the best results on the scales.

Excerise is good for you and helps tone your body. The only way you'll lose weight is by eating less. My fitness pal app helps you work out how many calories to eat, and tracks your food.

Very roughly, you need to burn 3,500 calories to lose one pound. Let’s say you run 30 minutes a day and burn 300 calories. If you don’t change your diet at all (and already eat at maintenance) then it’ll take 12 days to lose one pound. This is assuming you’re fit enough to run 12 days in a row, and don’t treat yourself to a bit of cake (which is your 300 calories gone for the day, and then some). Undoubtedly you’d then get a bit upset not seeing the scale move for over a week, and give up.

Ultimately it’s all about calories in vs calories out, so it’s not impossible to achieve that solely through exercise, but it’ll be much, much harder and slower, and less sustainable.

You do need to look hard at your diet to lose weight. It’s far easier to cut out your lunchtime crisps or whatever than it is to exercise off the equivalent calories.

Hi thanks all. I have cut down but it's hard to change habits.

Sorry but I would say the answer is "none" in that exercising does not lead to weight loss.

Changing your diet permanently is the only way to achieve lasting weight loss, I'm afraid.

To begin with, cut down as much as you possibly can on Ultra Processed Food (UPF). Try only to eat real food, not manufactured stuff. So no takeaways, no ready-meals, nothing packaged that claims to be "low fat" or "healthy".

So concentrate on fresh vegetables and fruit daily, fresh lean meat (not sausages or burgers) a couple of times a week; fish a couple of times a week; plenty of beans and legumes (kidney beans, black beans, lentils, chickpeas etc), fresh salads, nuts and also eggs, cheeses, olive oil and so on.

Try to ensure that at least two thirds of every meal is vegetables.

If you do a lot of exercise every day, you will increase the calories you are burning - but really diet is the main focus.

to put it into context, I did an hour dog walk this morning and my fitness tracker tells me I burned the same calories in one mars bar.

if you are already on a diet, upping your exercise might slightly increase your speed of loss but not by a lot.

focus on your health so do the exercise and diet together. You’ll end up feeling much better long term. Good luck.

So what is your daily food intake like?

Tonight I’m having stir fried beef with broccoli and mushrooms plus rice noodles. DH and DS will eat double what I do. Smaller portion sizes are the way. I popped to a local store to buy some lunch. Individual quiche versus cold roast chicken chunks. Quiche was three times as many calories.

I used to be able to eat anything I wanted now I’m older it’s just not possible. I low carb it.

I had to lose weight with diet and include strength training to see a difference in my body. But like everyone says it’s so good for your mental health, mobility etc, weight loss is not the main benefit that doesn’t make it not worth doing

Hi everyone. I've gone from no exercise at all to an hour a day.

Cut down on chocolate crisps white bread but still having pasta wraps and jackets.

It works for some to calorie count for a week or two to understand portion size.

I’m eating two meals a day, each with a fist size amount of carbs. No snacks

the hour exercise is excellent for health and stress levels.

An hour a day from nothing is amazing - well done!!

Well done that's great 👏 👏 👏

An hour doing what, though?

(Sorry but it does make a difference)

Boogie Bounce.