If you're of healthy BMI....

[beetle02]

How often do you do cardio and roughly how much calories do you burn?

One year on, I average 1-2 days a week and burn 150-200 calories and not even scratching the surface, instead I'm gaining more weight. I know diet is equally as important, and everyone is different, but for perspective I'd like to know what level people seem to start seeing results. Thanks

You will not lose weight through exercise alone.
What counts is the amount of calories that you consume through eating and drinking.

I'm go and walk an hour each day.

Diet is more than equally important. Being active and strong is good for your body but its diet that will reduce weight. Calorie deficit, you can work out your calorie limits via a TDEE google then play about with it.

I know diet is equally as important

As the saying goes, 'you can't outrun the fork'. Rather than equal, it's more like 80% diet, 20% exercise. And resistance important, not just cardio.

Diet is far more than equally important, it’s the key to losing weight. I rarely do cardio, my exercise is the 1.5 hours or more of dog walking a day and I make sure I don’t consume too many calories. I come from a petite family and so I suppose a lot is down to genetics too.

Are you doing any strength training too? You can aim for short frequent sessions, this can be more effective than cardio and is particularly important for women to preserve muscle mass.

I work out six times a week, consistently and have done so for the last 7 months. I lost seven pounds and then stopped losing weight. Nutrition and calorie deficit is where its at. Love my exercise.

I think it’s been proven that weight loss sadly lies in food intake not exercise.

I think the best way to loose weight is to calorie count. Then you can eat what you want but just have to be careful with how much of it. Once you have an understanding of how many calories are in things you will quickly realise that exercise barely burns off much calories.

For example running for 10 minutes only burns about 80 calories which is less calories than a small chocolate bar.

I do excercise simply because of the endorphins that I get from it. That makes me feel good and then that makes me less likely to comfort and binge eat.

I don't do any exercise. I'm a very fidgety person by nature and have a job that involves me moving a fair bit but that's it.
I control my weight through diet.
To echo what others have said, it's absolutely the most important way of, diet is everything when it comes to losing or gaining weight!

Diet is more important, but your general activity levels and movement are more important than just going for 1-2 short runs a week.

Walking 5-7k steps and strength training twice a week will have much more of an impact.

My BMI is 20.6

I walk just - for about an hour - 4/5 times a week

However I don't sit down I'm up from 07:00 and I don't sit down (aside from driving and 15 minutes at dinner) until 22:00ish at night, so I'm low level moving at all times

Cardio isn't great for weight loss, especially not at just a normal level (ie 150 mins a week or whatever the exact guidelines are). I generally lose more weight without exercising.

I've always been a healthy weight. I average about 14k steps a day. I go though phases of running 4 times a week but some weeks I don't run at all. I come from a family of slim active people who eat relatively healthily.

Thanks all, it's reassuring to hear that diet is what's missing. Time wise, it's a struggle keeping up with my current routine and don't see myself adding extra gym days. Hopefully I can get some results with improved diet.

I'm looking to go on a calorie deficit. I have tried this before and i just got so hungry and weak that I gave up. I really need to stick to it this time around.

exercise snacking

don't do extensive routines but fit in a jogg up the stairs and a few planks a day.

I currently do 2x run a week (I love it and it does wonders for my mental health)
1x pilates type resistance training.
I can't fit in more structured exercise a week.

daily stretches (keeps my squeaky hip happy).

Strength training is better than cardio

it's not.
we need both.

@greenacrylicpaint yes, absolutely. But for weight loss it's more time efficient. Also you'll build muscle quicker and the more muscle you have the better.

@greenacrylicpaint OP is a bit time starved, so I think she might find strength training a better fit than cardio.

I am now just above a healthy weight - from a BMI of 31, and for me it’s been monitoring my calorie intake, I walk >5k steps daily and do 2 short workouts daily. It’s just a new way of life now, once my BMI is <25 I’ll maintain and focus on toning.