The amount of weight you lose through exercise will depend on several factors, including the type and frequency of your workouts, your current weight, fitness level and diet. A loss of 1 to 2 lbs. per week is the recommended pace for most adults, but it is possible to lose more than this. Meet with your doctor to discuss your weight and how quickly you should lose it, as well as beginning an exercise regimen.
Problems With Rapid Weight-Loss
Losing weight quickly requires you to cut out a large number of calories, either through diet, exercise or a combination, and this kind of extreme regimen is not likely sustainable over a long period of time. If you work out too much, you may injure your body, as well as pose additional risks to your health. To drop pounds and keep them off, you will need to make alterations to your lifestyle that you can maintain once the extra weight is gone. This includes making a moderate amount of exercise part of your daily routine.
Calories Burned
One pound of fat is equivalent to 3,500 calories, and how much exercise you need to do to burn this off will vary. For example, a medium-sized adult could burn off 3,500 calories by walking for 30 miles, though this number can of course be spread out over a week or even several. However, if you eliminate this amount of calories too quickly, you may not be losing weight from fat. Instead, it could be coming from water or even muscle tissue, as it is difficult to get rid of fat calories in a very short amount of time.
Safe Exercise Regimen
A safe exercise routine for weight loss should include about 30 minutes of moderate physical activity a day. You should do both aerobic and strength-training activities throughout the week to burn fat and calories, tone your muscles and boost your metabolism. Start gradually if you have not worked out in a while, and do not work out harder than your body can safely handle. You may consider hiring a licensed trainer to help you get started with your workouts and ensure that you are doing the right amount to lose weight a healthy pace. Once you have been exercising for a few months, your weight-loss may begin to slow. You can reignite it by adding 15 to 30 minutes to your workout or increasing its intensity.
Additional Considerations
Working out is only half of the weight-loss equation. You will need to monitor your caloric intake as well, since no amount of exercise will get rid of those pounds if you are eating more than you are burning off. Also remember that the activities you do throughout the day, like taking the stairs at work or mopping the floor, count as exercise and can help you eliminate additional calories.
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