Gradually progress your exercise to burn 2000 calories or more a week. This is the recommended amount of exercise to lose weight and keep it off.
Burning 2000 calories is equivalent to getting 60 minutes of moderate intensity exercise a day. (The exercise requires a medium amount of effort, such as a brisk walk.)
If you don’t have time for 60 minutes of continuous exercise, break it up into shorter segments.
Adults who have lost an average of 66 lbs and kept it off for 5.5 years burn an average of 2621 calories a week through exercise:
These adults are members of the National Control Registry (NWCR). Actual calories burned range from less than 500 calories to more than 5000 calories a week.
Adults who got more exercise were able to maintain a greater amount of weight loss. Other ways members maintained their weight loss.
The most common form of exercise among NWCR members is walking (calories burned walking). Other exercise includes:
Sources: Catenacci, V.A., Ogden, L.G., Stuht, J., Phelan, S., Wing, R.R., Hill, J.O., & Holly R. Wyatt. Physical Activity Patterns in the National Weight Control Registry. Obesity 2008; Vol 16, No 1.
Members also estimated how many flights of stairs (calories burned walking up stairs) and street blocks they walked each day. This information was included in their total calorie count. Find out how many calories you burn exercising.
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FitnessforWeightLoss.com was created by Stephanie Averkamp, a recognized health and fitness professional and sole-author of the content on this website. Stephanie's approach to weight loss emphasizes making small, realistic, and permanent lifestyle changes. Read more...
Our Approach: Short-term solutions (like dieting) are unrealistic and ineffective because at some point they end. As soon as a diet or program ends, so do the results. Permanent weight loss is a journey; it's not a race or competition and there is no finish line. Read more...