How much exercise do I need to lose weight?

Here’s the recommended amount of aerobic exercise to lose weight and keep it off:

How often?

Exercise 5-7 days a week.

How hard?

Exercise at a moderate intensity.

How long?

Exercise 45-60 minutes a day.

Another way to state the recommended amount of exercise for weight loss is to burn 2,000 calories or more a week (roughly 300 calories a day) through exercise.

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.

Follow these steps to gradually increase your exercise:

Step #1: Exercise for Weight Loss
Step #2: Exercise for Weight Loss
Step #3: Exercise for Weight Loss
Step #4: Exercise for Weight Loss
Step #5: Exercise for Weight Loss
Step #6: Exercise for Weight Loss

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1-Minute Weight Loss is a program that will help you gradually add movement to things you already do in a way that is easy, realistic, and convenient. Learn more...

Permanent Weight Loss 101 is a 10 step program that will help you achieve permanent weight loss the only way that works. Set small and effective goals, develop a solid plan to achieve your goals, and create the motivation necessary to stick with your plan. Learn more...

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