So you’ve been saying “I need to lose weight” but how much exercise is needed to lose weight? There is no magic, mystery or quick fix involved, just a simple math equation. You need to burn 3500 more calories to loss one pound. Of course this sounds like a huge, scary number when you want to lose weight – but when broken down by seven days it is only 500 calorie cutback a day and that is easy by making some minor changes.
How much exercise is needed to lose weight?
How to Lose Weight Tips
When you want to know how much exercise to lose weight all you need to do is to make simple food exchanges for example an afternoon soft drink for a glass of cold water and save 97 calories; instead of a fast food Egg McMuffin for breakfast, indulge in a small whole wheat bagel topped with 1 tablespoon of protein packed peanut butter (over 180 calories saved). Don’t hit the snooze button, get up and start walking briskly for 10 minutes and you just burned 100 calories easily by doing this simple exercise. Just 10 minutes of relaxing, stretching yoga will burn another 50 calories and always take the stairs! These are a few easy weight loss exercises to show how much exercise is needed to lose weight.
Exercise is a vital part of a healthy weight loss plan and exactly how much will vary from person to person. 50 minutes daily (or 250 minutes a week) 5 times a week is the general base for an average healthy, fit individuals that need to lose weight. One of the best excercise tips to lose weight is beginners can start with 3 days of cardio for 30 minutes and add a few minutes each week until you are are exercising for a whole 60
minutes. Remember, how to exercise is entirely up to you, make it fun!
How Much Exercise Is Needed To Lose Weight?
Here is a step by step formula and losing weight tips to find out if you are eating more calories than you are burning:
Step One: Calculate your Base Metabolic Rate (the very minimal that your body needs to breathe and digest):
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Step Two: calculate your level of activity to estimate how many calories you burn while exercising, weight lifting, sitting, standing, walking, etc. Keep an activity journal is helpful with this practice. A heart rate monitor will also calculate the calories you burn during exercise for weight loss.
Step Three: Use a food journal and write down everything you eat and drink with the coordinating calories.
Step Four: See your results by adding your activity calories to your BMR number and then subtract your food calories from that total number. For example: if you BRM plus activity equals 2000 and you are consuming 2400 calories, you WILL gain weight.
To get some positive results, 50 to 60 minutes of cardio loss weight exercise with some strength training will do the trick. Be consistent in making small, positive changes every day and you will be losing weight. Remember how much exercise you need to do will depend on how much you are eating. I like to look at it as a bank account when you are wanting to lose weight you eat a balance weight loss diet and exercise. You will be rewarded with a weight loss if you eat chockie biscuits one after the other you will need to do some serious depositing in the way of exercise.
Now that you know how to excercise to lose weight you are on the fast track to being a healthier and happier Knowing how much exercise is needed to lose weight can make all the difference in seeing results quicker and taking the guess work out of work outs.