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How Much Weight Can You Lose in a Week From Exercising for 30 Minutes per Day?

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
How Much Weight Can You Lose in a Week From Exercising for 30 Minutes per Day?
Running can help you lose a greater amount of weight in a week. Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Unfortunately, you cannot determine how much weight you will lose just from exercising for 30 minutes every day as there are a multitude of factors that go into how fast or slow you will slim down. However, your exercise routine is a good base for an overall healthy lifestyle and weight loss plan; regular workouts along with a healthy diet can allow you to drop weight in one week. The Centers for Disease Control and Prevention notes that individuals who lose weight at a healthy rate -- between 1 and 2 pounds per week -- by using a combination of physical activity and healthy eating habits have more success keeping the weight off.

Calories Burned

How Much Weight Can You Lose in a Week From Exercising for 30 Minutes per Day?
It is important to choose the correct exercise to fit your needs. Photo Credit Digital Vision/Digital Vision/Getty Images

You need to burn 3,500 calories to lose one pound of body weight. Therefore, it is likely that you will lose between one-half and three-quarters of a pound in a week through exercising for 30 minutes each day. The exact amount depends on the particular exercise that you are doing along with your rate of exertion. "Fitness" magazine reports that running at an aggressive rate of 6 miles an hour for 30 minutes can burn approximately 400 calories. In a similar fashion, indoor cycling for the same amount of time can give you a 425-calorie deficit.

Healthy Diet

How Much Weight Can You Lose in a Week From Exercising for 30 Minutes per Day?
In addition to exercising, you must choose your meals well or you might even gain weight. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Despite exercising for 30 minutes each day, there are numerous other factors that will affect your weight loss within a week. Diet, for example, is a key part of weight loss, and what you are eating can make a big difference as to how slow or fast you slim down. If you exercise every day yet consume an increased amount of calories, then you may not lose any weight at all, and may even in fact gain a pound or two. Similarly, eating foods that are high in added sugars or saturated fats can also thwart exercise benefits and make you gain weight rather than lose it.

Muscle Mass

How Much Weight Can You Lose in a Week From Exercising for 30 Minutes per Day?
Start off with a treadmill, then move up to a star-stepper as you feel more comfortable. Photo Credit Comstock/Stockbyte/Getty Images

Another factor in determining how much weight you can lose in one week by exercising for 30 minutes each day is the amount of muscle mass that you are building. An increased amount of lean muscle will help your metabolism to run efficiently and burn a maximum amount of calories. If your exercise method includes a form of strength training or builds muscle through the required movement, such as a stair stepper, then you may be able to burn a greater amount of calories. However, if your primary form of exercising is something akin to walking, then you will lose a lower amount of weight. While you are unlikely to gain enough muscle mass in one week to make a significant difference in your metabolism, over time these small changes accumulate.

Lifestyle Habits

How Much Weight Can You Lose in a Week From Exercising for 30 Minutes per Day?
Change your habits, get rest and drink lots of water. Photo Credit Chris Clinton/Photodisc/Getty Images

The habits that you incorporate into your daily life can play a part in how much weight you lose in any given amount of time. Healthy lifestyle practices, such as getting at least seven to eight hours of sleep per night, staying hydrated by drinking eight to 10 glasses of water per day, finding positive ways to relieve stress and avoiding an over-consumption of alcohol can play a beneficial part in the speed of your weight loss.

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