Exercise for Weight Loss and Maintenance
150-250 minutes of moderate intensity physical activity per week provides modest weight loss. Moderate intensity physical activity is defined as 65-75% of your maximum heart rate, or an increase in your breathing rate to a point where you are still able to talk comfortably (but not sing) during exercise.
Modes of exercise which are best suited to moderate intensity exercise are brisk walking, swimming, bike riding or cardio machines at the gym. Exercise should be continuous rather than in short bursts, which may occur during sports such as tennis or football.
Don't forget that it's very difficult to lose weight by exercise alone.
The best way to lose weight is to exercise and consume fewer calories. Not only will you lose weight more rapidly, but by engaging in regular aerobic exercise you will keep the weight off.
And just because you go to the gym this week, it doesn't mean that you will miraculously start losing weight. Evidence shows that it takes at least three months to lose 10-20lbs of weight with exercise alone.
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To lose 1lb you need to use 3500 more calories than you eat, 500 calories per day (every day). If you did went swimming or jogging for 1 hour for 5 days in a week (5x700=3500 calories) and didn’t change your diet you should lose 1lb. Obviously doing that exercise and dieting you’d lose weight faster.