How often should you work out if you want to lose weight?

How often should you work out if you want to lose weight?

Being consistent is key when it comes to losing weight through exercise. All exercise is good, but the more you can create a routine, the better the results.

Mixing up the cardio and the resistance will also ensure you get all round effects; staving off diseases including heart disease, diabetes, and even mental health issues.

According to a review in Medicine & Science in Sports & Exercise, physical activity accounts for 15–30% of your total daily caloric expenditure.

Remember losing weight is also about the number of calories you consume each day. If you take in more than you burn then you won’t see the results.

How much exercise should I aim to do?

NHS guidelines state that adults should be aiming for 2.5 hours of moderate-intensity activity per week, such as brisk walking or swimming. Or 75 minutes of high intensity exercise, such as running, squash or tennis.

In addition, adults should also do strength training twice a week so that all the major muscle groups are worked.

These recommended weekly activity levels will help you to stay healthy and lose weight.

It's tempting to forget the strength training if you do enough cardio, but if you make sure to add in the two sessions of resistance exercise per week, you’ve worked all the major muscle groups. This will really help the weight drop off and tone you up at the same time.

Tips to stay motivated?

Make sure you pick exercises you enjoy and find with like-minded friends who can work-out with you.

To avoid getting bored, mix it up by running outside, spending time in the gym and going to a class you enjoy. 

The Author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.


Amber J.
13 September 2018

Amber J.

Dan, as much as I like the gym, I think running outside in the autumn is one of the nicest times. All those colours and fresh mornings are pretty invigorating. Maybe do some runs outdoors and use the gym for weights.

Dan M.
12 September 2018

Dan M.

don't know if anyone else feels this, but all of a sudden there is a real sense that summer is coming to an end. So I'm making the most of 'running outside' while it is still a pleasant experience. Then back to the gym for months!

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