Exercising will cause weight loss very quickly as long as you burn more calories than you consume. Your body type also plays a part in how fast weight loss will occur. According to the Mayo Clinic, larger people--specifically those who have more muscle--and younger people burn up more calories, even at rest. While one person may lose 10 lbs. in two weeks, another may only lose 4 lbs. According to the American College of Sports Medicine, healthy long-term weight loss is usually 1 to 2 lbs. per week. Losing weight too quickly may result in gaining the weight back, or more weight, just as quickly as you lost it.
Step 1
Burn more calories than you consume. You must burn 3,500 calories more than you consume per week to lose 1 lb. For example, if you consume 2,000 calories per day, you must burn 2,500 calories per day to lose 1 lb. per week. Any type of exercise will burn calories, but some burn more than others.
Step 2
Exercise multiple times a day. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity, three to five days per week, may be necessary to achieve weight loss. Exercise for 20 minutes three times a day, 45 minutes twice a day or even 10 minutes six times a day. Multiple exercise sessions burn many calories throughout the day and will leave little time to be sedentary.
Step 3
Choose an activity you enjoy to make it easier to exercise for longer periods of time. The longer you exercise, the more calories you will burn. For example, two hours of racquetball can burn more than 1,000 calories--depending on your weight, as estimated by Health Status Internet Assessments. Ballroom dancing and horseback riding each can burn more than 450 calories per hour. Lose weight while having fun.
Step 4
Incorporate interval training into your exercise regimen. Interval training is alternating between low- and high-intensity exercise. For example, run a lap and walk a lap until you reach a mile. Run up stairs and walk down for a total of 20 minutes. Run for one minute and sprint for 30 seconds for a total of 10 minutes. Vigorous exercise burns more calories, even if it's for a short period of time, according to the Mayo Clinic.
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