Read on to better understand the impact exercise has on your calorie burn.
You probably already know this, but it bears repeating: Being active 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.
Since 3,500 calories equals approximately 0.45 kg of fat, you need to burn 3,500 calories more than you consume to lose 450g. So, if you cut 500 calories from your diet each day, you’ll lose about 500 grams 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 further to continue weight loss.
How much and what type of physical activity per week?
While diet has a greater effect on weight loss than exercise, physical activity has a greater effect on preventing weight gain and maintaining weight loss. For most healthy adults, here’s how much exercise you need to lose weight
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 combine moderate activity and vigorous activity. Try to spread these exercises out over the week, and the activity sessions should last at least 10 minutes.
Do strength training at least twice a week. There is no specific duration for each strength training session, but two or three 20-30 minute strength training sessions per week are sufficient for most people.
Moderate aerobic exercise includes activities such as brisk walking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities such as running and dancing or martial arts. Strength training can include using weight machines or doing activities such as rock climbing or heavy gardening.
As a general rule, aim for at least 30 minutes of physical activity per day. Specific calorie expenditure varies widely depending on the exercise, intensity level, and your personal situation.