How much exercise is necessary for weight loss to occur? Thirty minutes of aerobic exercise is the basic recommendation for the average healthy adult to maintain health and reduce the risk for chronic disease, according to the American College of Sports Medicine, or ACSM. Although some people may lose weight with that amount of exercise, it is unlikely that only 30 minutes of aerobic exercise will result in significant weight loss.
Weight Loss Basics
Weight loss occurs when you burn more calories than you consume. The most effective way to experience weight loss is through a combination of diet and exercise. Reducing your caloric intake by 250 to 500 calories a day and burning 250 to 500 calories a day through exercise will result in a 1 to 2 lb. weight loss a week. Losing more than 2 lbs. a week is likely a result of water weight loss and not fat loss.
Aerobic Exercise
Individuals beginning an exercise program to lose weight who begin with 30 minutes of moderate-intensity aerobic exercise five days a week may experience weight loss initially. However, as times goes on, your body will adapt to exercise, and weight loss may slow or stop. When this occurs, you will have to either increase the intensity or increase the duration of exercise to continue to lose weight. In fact, 60 to 90 minutes of physical activity may be necessary to lose weight or maintain weight loss, says the ACSM.
Strength Training
In addition to aerobic exercise, strength-training workouts are also necessary to lose weight or maintain weight loss. Strength-training works to increase muscle tissue, and muscle is much more metabolically active than fat. Therefore, the more muscle you can add, the higher your metabolism will be, states the American Council on Exercise. Strength train two to three days a week. Include exercises in your strength-training routine that target all of the major muscle groups. Perform each exercise for two to three sets of eight to 12 repetitions.
Considerations
Your diet also plays a significant role in weight loss. If you are not losing weight and you are exercising 60 to 90 minutes a day, your diet may be the reason weight loss is not occurring. Record your daily food intake for several days to see how many calories you consume daily. Additionally, where your calories are coming from can also effect weight loss. Avoid processed foods high in salt, sugar and saturated fats, which may cause you to hold water weight. Stick with lean proteins, whole grains, low-fat dairy, fruits, vegetables, nuts and seeds.
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