Read on to better understand the impact exercise has on your calorie burn.
You probably already know this, but it bears repeating: Physical activity is an important part of any weight loss or maintenance program. When you are active, your body uses more energy and therefore burns more calories. And when you burn more calories than you consume, you lose weight.
How to lose 0.5 kg: you have to start slowly
Since 3,500 calories equals approximately 0.45 kg of fat, you must burn 3,500 calories more than you take in to lose one pound. So, if you reduce your diet by 500 calories each day, you will lose about 0.5 kg per week (500 calories x 7 days = 3,500 calories). However, due to changes that occur in the body over time, it may be necessary to cut calories even further to continue losing weight.
While diet has a greater effect on weight loss than exercise, physical activity has a greater effect in preventing weight gain and maintaining weight loss.
The different types of physical activity that burn calories
For most healthy adults, here are some exercise guidelines:
Do at least 150 minutes per week of moderate aerobic activity or 75 minutes per week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes per week of moderate physical activity. You can also do a combination of moderate and vigorous activity. Guidelines suggest spreading this exercise out over a week, and activity sessions should last at least 10 minutes.
Do strength training at least twice a week. There isn’t really a specific duration for each strength training session, but many suggest that two to three 20-30 minute strength training sessions per week is enough for most people.
Moderate aerobic exercise includes activities such as brisk walking, swimming, and lawn mowing.
Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training may include the use of weight machines or activities such as rock climbing or heavy gardening.
The general goal is to practice at least 30 minutes of physical activity per day. Specific calorie expenditure varies widely depending on the exercise, intensity level, and your individual situation.