The recommended amount of aerobic exercise to lose weight and keep it off is:
Another way to state this recommendation is to burn 300 calories a day or 2,000 calories a week through exercise.
More than 2,700 members of the National Weight Control Registry lost an average of nearly 73 lbs with this amount of exercise. They burned almost 2,700 calories a week, or roughly 385 calories a day.
It’s not realistic or safe to go from zero or little exercise to exercising 45-60 minutes a day, 5-7 days a week. Gradually increase your exercise to help prevent sore muscles, discomfort, injury, and burnout or other factors that could prevent you from continuing to exercise.
Sources: ACSM’s Guidelines for Exercise Testing and Prescription, 7th edition (2006) ACSM Position Stand: Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Gain for Adults Phelan, Suzanne, HR Wyatt, JO Hill, and RR Wing. Are the Eating and Exercise Habits of Successful Weight Losers Changing? Obesity. 2006; 14;710-716.
If you don’t have time to exercise 60 minutes at a time, break up your exercise into smaller segments.
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