Can I lose weight if my only exercise is walking? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R.
Define Your Goals
Show references Mabire L, et al. The influence of age, sex and body mass index on the effectiveness of brisk walking for obesity management in adults: A systematic review and meta-analysis. Journal of Physical Activity and Health. Hensrud DD, et al. The Mayo Clinic Diet. Rochester, Minn. Walking: A step in the right direction. Accessed Nov. The Mayo Clinic Diabetes Diet. Department of Health and Human Services and U.
S Department of Agriculture. Physical Activity Guidelines for Americans. Department of Health and Human Services. See also Activity trackers — help or hindrance for weight loss? Aerobic exercise Barriers to fitness Yoga for weight loss? Exercise for weight loss: Calories burned in 1 hour Family meals and your weight Fitness motivation Fitting in fitness Hate to exercise?
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As a general rule of thumb, you need to burn about calories to lose 1 pound of weight. These activities would help a pound person burn roughly enough calories to lose a pound of body fat:.
Trying to lose 1 pound of fat with exercise alone can be difficult and time-consuming for some people. For that reason, most people who are trying to reach a healthy weight combine diet and exercise to reach the right calorie deficit for weight loss. Do the daily exercise guidelines sound like too much exercise to lose weight? Don't worry. There are many different ways to personalize the duration and intensity of your workouts so you can reach your goals. For example, if you vary the daily exercise duration, you can exercise every other day or even every third day and still lose weight successfully.
5 Crucial Things to Do if You're Exercising for Weight Loss | Women's Health
How you structure your workout schedule depends on your preferences and your lifestyle. If you prefer shorter workouts, then daily exercise is probably best for you. If you work out for 20 to 35 minutes every day, you'll meet the expert recommendations for weight loss.
Exercising every day will also help you to build a regular and healthy habit for physical activity. But sometimes daily workouts aren't realistic. If your work week is hectic, you might choose to work out every other day. But if you exercise fewer days during the week, each workout needs to be longer. Sometimes daily workouts aren't realistic. For example, if your work week is hectic, you might choose to work out every other day. For example, if you do one 60 to 75 minute workout on the weekend and four 35 to 40 minute during the week, you can skip a few days of exercise and still meet the guidelines for weight loss exercise.
If you have to skip several days during the week, you can still exercise to lose weight, but each session will have to be longer to meet your goal.
When Will You See Results if You Exercise Every Day?
It's also hard to build an exercise habit if you don't exercise regularly. You can even do double workouts on certain days. For example you can complete one brisk walking workout in the morning and another at lunch or after dinner. You can also vary workout intensity to burn enough calories to lose weight. If you're new to exercise, you can do beginner workouts that vary in duration.
If trying to reach your exercise goal sounds overwhelming, don't worry. Your workout plan doesn't have to be perfect to be effective. And setting up a workout plan is easier than it sounds. These weight loss exercise recommendations can provide a framework for finding out how much exercise per day to lose weight. But remember that consistency matters most.
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Sign up for our newsletter and get it free! Donnelly JE. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. Time to correctly predict the amount of weight loss with dieting.