How much exercise a week to lose weight

[CatMumSlave]

Thanks

What does core engaged mean? I've looked it up but it's still confusing me.

How bad is pasta and jacket potato's? I eat those a lot 😬😬

I don't leave the house due to Autusm Anxiety etc so if I'm not copying a routine I know I won't do it.

Pasta isn't great but you could reduce it and substitute it with lentil pasta or pea protein pasta which are a bit better though still not as good as whole foods. Potatoes make you feel full for relatively few calories and are full of vitamins and minerals so baked potatoes are great but what you put on top of them might not be.

Neither are "bad" but you need to be conscious of calories in calories out. Be especially careful if you're cheese on either, as it is very high in calories.

They are not bad but you might need to weigh them out so you aren’t over eating them if you are trying to lose weight, it’s easy to eat too many calories by accident

I only walk, 10,000 to 15,000 steps a day, and it definitely keeps the weight off (and sometimes I lose weight despite eating quite a lot). When I stopped walking for a few months because of injury I put on nearly a stone! I was actually eating less than usual. So exercise definitely affects weight although many say it doesn't.

and sometimes I lose weight despite eating quite a lot
This is a very tone deaf thing to say on a thread about weight loss. For most people this just isn't the case and its a hurtful thing to read if you're struggling.

Well I'm sorry. I didn't mean to sound insensitive. I was simply sharing my experience as OP was asking. I don't need to lose weight but I was trying to explain that I do lose weight through exercise alone.
I do think it's an important point to make. On this thread and many others, people claim "You don't lose weight through exercise. It's 100 % diet" but my own experience proves otherwise.
I tint think that should hurt anyone? It should encourage people to exercise.
If you have a lot of weight to lose of cgoyrse diet is very important. OP has already made big changes to get diet - so this along with exercise will help her lose weight.

Losing weight through exercise is probably only relevant if you are a healthy BMI to start with and shifting off 2lbs from a holiday for example. It’s not really the place to start with exercise for weight loss if you are overweight. I’ve just reached BMI 24.9 and a week of more exercise has helped me lose a pound I had gained but I wouldn’t rely on it to lose a lot of weight

I'm not a healthy BMI it's 32.7 😬😬

What are healthy toppings. I only ever have cheese 😬😬

@elrider

lentil pasta or pea protein pasta - these don't sound like something I'd enjoy but I'll give them a go if I loose weight. Can you get them at Asda 😂😂

Thanks to every single one of you for taking the time to advise!!

Probably! You can get them in Sainsbury's. If they're not with the main pasta then they might be in the free from section.

Toppings better than cheese would be beans (especially reduced sugar and salt ones), tuna, smashed chickpea mayo, vegetable chilli, cottage cheese.

I have been running 25k a week for last six months and lost not a sausage. Doing fast 800 for two weeks without running (as I'm knackered!) and I've lost 6lb. So you def need to do more than 25k a week if you're not changing your diet IME. But it's different for everyone, used to work for me ten years ago.

I lost a shit ton of weight doing 2-3 hour long gym sessions a week. I did couch to 5k on the treadmill, then after my treadmill session I did 15-20 minutes of arm and tummy toning excercises.

Ignore people who say you can’t lose weight through excercise alone. They are talking total crap. I know loads of people who have. It’s not just the calories you burn off at the gym, it’s also the fact that you build muscle (which burns more fat at a basal rate) and cardio will actual increase mitochondria in each of your cells; again improving your metabolic rate. Excercise can also affect your hormones and insulin resistance which, in turn, changes how your body takes in and uses energy and how much fat is stored.

I exercise most days, but I combine diet and exercise. 30-60 mins exercise a day, means I can eat a few hundred more calories per day, which is much more manageable and sustainable. Eating only 1,200 calories is day is hard, but 1,500 is more achievable long term, and means you can have the odd treat like cheese on your jacket potato!

I have always found exercise to be a brilliant way to drop body fat. Running is very good or any other high intensity cardio, strength training is also essential.

It is not total crap. There is a ceiling limit of how much energy any human can expend. Even if you are a marathon runner, you will be capped at a certain level of expenditure per day and there comes a point where you cannot burn more calories even by exercising for longer, or you cannot get any more out of your muscles just by using them for longer.

Firstly and most importantly muscles need rest to be able to repair and grow, exercise is making small tears in them. So there is no point exhausting yourself doing 2-3 hours in a gym 7 days a week with no rest as it will not actually cause the muscles to grow any faster as they need to be rested and you could do 3 intense sessions a week at probably the same rate of growth with far far less risk of injury and over use.

try to remember OP is a beginner not someone who has already been working out for years. It is relevant in the context and not really very safe to advocate she spends 3 hours a day working out as she will injure herself.

science has showed that the "energy ceiling," which the scientists found to be common across all endurance activities they studied, is 2.5 times a human's rate of metabolism at rest, or roughly 4,000 kilocalories

Smart devices are really poor at calculating actual energy being used through exercise so they aren’t reliable. 4k calories burned would be the top level of a top athlete with good muscles that have spent years working at their physique.

Normal every day people (non athletes or long term gym goers ) are best to focus on food for weight and exercise for strength, mobility, toning, mental health and build up their endurance over time, not start with just exercising more and expect a weight loss result

Running is my thing. I recommend starting with the couch to 5km.

What I did was to walk at a quick pace for an hour a day, Monday through Friday. I did this for a year. My BMI was 30ish. After a year I increased the pace from 4mph on the treadmill to 5mph which is a slow run. From there, I started running outside for an hour. Running outside is better for me as more resistance compared to the treadmill.

An hour of walking is 250 calories. An hour of running is 650 calories. Sometimes I run 3-4 hours. My weight is normal BMI and I naturally don’t want to eat the higher calorie foods because it affects my running.

There's nothing inherently wrong with pasta or jacket potatoes, but if you are basically just eating those, with cheese and/or a sauce, it's just a pile of carbs with little other nutritional content. You need to eat some decent protein (meat, fish, eggs) with plenty of veg/salad and smaller portions of carby stuff like potato or pasta.

It is clear that you are dealing with lots of difficulties apart from your weight, @CatMumSlave . You don't seem in the right frame of mind to change your life - which is what committing to healthy eating and daily exercise amounts to - without external help. Have you considered counselling?

Diet is by far the biggest thing but I wouldn’t discount exercise either. I have always found it useful especially when it comes to maintaining weight.
When it comes to exercise and losing weight. You need to be weight training and weight training to the extent that you are building muscle (I don’t mean bulking up). body weight exercises are a great place to start. This can increase your metabolism but you do need to shift your diet towards more protein and less carbs not just less calories.

I don't think it's possible to say which is the most important factor- diet or exercise. The way I see it they combine to have a synergistic effect on body composition.

Become an amateur athlete and do a minimum of 12 hours exercise a week then you may lose weight by exercising. (Though if you get injured your weight will increase.)

Or have a job were you are on your feet for 7-12 hours per day 5 or more days a week plus cycle or walk to/from work. Again you may lose weight.

However with both of them you have to be careful what you eat and when you eat due to not wanting toilet issues/feeling crap/other reasons.