How much exercise is needed to lose weight?

Losing weight is the predominant reason people decide to take up exercise. And with good reason. Being overweight puts you at greater risk of suffering from a range of health problems. So, how much exercise do you need to do to start losing weight?

people exercising to lose weight

Keep it realistic!

The most important thing to keep in mind is that exercise should be built into your life to ensure you remain healthy for years to come. Your exercise regime shouldn’t leave you feeling burned out or overwhelmed, but should be a sustainable change in habits so that you can not only reach a healthy weight but stay there!

It’s better to work 20 minutes of exercise into your day and stay at it for years, rather than try and fit in 2 hours and give up after a week!

The NHS recommends 150 minutes of moderate intensity exercise a week

This is aim is a great start for your weight loss journey, especially if you currently do very little exercise. But, the exact amount you should be doing and the intensity of it will depend on:
-    Your current BMI (body mass index)
-    Your BMI / weight goals
-    Your lifestyle
-    Your calorie intake
-    Your current activity levels

There are various calculators you can use to develop a personalised weight loss planner like this one by the NHS: https://www.nhs.uk/live-well/healthy-weight/start-the-nhs-weight-loss-plan/

Consult a trained professional to receive the best weight loss advice

Your GP or a local personal trainer or diet professional will be able to give you a better idea of how much exercise you should be doing in order to lose weight in a safe and sustainable way.

This is a marathon, not a sprint (though sprinting is a great way to exercise!) It’s better to lose weight in a gradual and controlled way, and keep it off, than over-do it and lose progress