How much exercise do you need to do to lose weight?

The beginning of the year is usually a time for reflection and new decisions. This is when gyms and running tracks experience their biggest boom. Many of us take up the challenge of getting healthy and taking care of our appearance. How many will persevere? It's hard to say, but most will certainly drop out. The reason is usually a lack of results due to the wrong approach, exhaustion from overly rigorous goals, and boredom because the chosen activity is not enjoyable and is monotonous.

1. How much exercise do you need to lose weight?
2. Can everyone train in the same way?
3. What is more important in weight loss — exercise or diet?
4. What else is worth knowing?
5. Summary

Beginners often ask questions such as: how often do I need to train to lose weight? How much can I eat to lose weight? Answers such as: the weight loss process is long and slow, you don't have to starve yourself to gradually lose weight, are not very helpful. Unfortunately, they are the wisest ones.

How much exercise do you need to lose weight?

Many of us would like to have a specific answer, but it's simply not possible. You could say that you need to exercise three times a week. However, it is one thing if you go jogging for an hour three times a week or work out at the gym, and in addition to that, you engage in other activities such as walking the dog, playing outside with your children, cycling, etc., and it is another thing when those three workouts consist of a few exercises on a mat with light dumbbells, followed by the rest of the day spent on the sofa.

The general recommendation is about 150 minutes of moderate-intensity activity per week. However, these are recommendations aimed at keeping us healthy. If you want to lose weight, you need to take into account that this activity should be tailored to your abilities and you need to be in a calorie deficit.

Can everyone train in the same way?

It would seem that you can just pick any plan you find on the Internet and everything will be fine. And while it is true that it is easier to find plans for beginners than for advanced athletes on the Internet, not everyone can do the same thing.

Imagine two people — one is obese and until now their only activity has been moving from bed to armchair, and the other is a few kilograms overweight but walks the dog and walks to work every day.

Even if they are the same age, they have completely different bodies. While the second person could go to a fitness class or the gym to work out on the machines, for the first person, even a five-minute leisurely walk can be a challenge. And you might say, what good are five minutes?

It's true, it won't do anything (in terms of weight loss). However, an obese person is not fully fit. They have to start with short walks so as not to overload their joints and to retrain their muscles (including the heart) to work. Such activity should be gradually extended (or increased in intensity) in order to eventually achieve better fitness and be able to start exercising a little harder.

What is more important in weight loss — exercise or diet?

To lose weight, you need to have a negative calorie balance. Without it, unfortunately, you will not lose weight. You can achieve this by reducing the calorie content of your meals, increasing your physical activity, or both (which is the best option). However, remember that it's not just about calories. In addition to the energy value, pay attention to the nutritional value of what's on your plate.

Ensure you get good quality protein by eating fish, lean meat such as turkey breast, and legumes. Choose your carbohydrates wisely — instead of white bread, eat wholemeal bread, instead of white pasta, choose brown pasta, as well as all kinds of groats, and replace muesli with oatmeal. Don't forget about vegetables and fruit. When it comes to fats, go for olive oil, nuts, seeds, avocados and oily fish.

What else is worth knowing?

If you're wondering when is a good time to start exercising, the answer is simple — any time. You don't have to wait until January or spring to start moving. Regardless of the season, get to work. However, before you start, assess your situation honestly — are you healthy, what is your current fitness level and capabilities, and based on this, choose the amount and intensity of your workouts.

If you have any doubts, consult a trainer or even a doctor if necessary. This is necessary because if you are obese and have only been sitting around until now, you simply won't be able to do a proper workout (at this point), because even walking will be a challenge. You may feel frustrated that this is all you can do, which is why you should go to a trainer who will reinforce your belief that this is what you need to do and that this is only the beginning of your journey.

Even if you are not obese, but simply do not know how to exercise, it is still worth seeking help, even if it is just group classes. You will not be able to assess your abilities on your own — you will stop when you feel like you are leaving your comfort zone, and training is all about breaking out of it.

Summary

As you can see, there is no clear answer to how much you should exercise to lose weight. It will be different for each person and should be tailored to their abilities. Nevertheless, the guideline is to aim for a negative calorie balance.