How Much Exercise Do You Need To Lose Weight?

How Much Exercise Do You Need To Lose Weight?

“Eat less, move more” is the most simplistic weight loss advice that virtually everyone has heard.  It sounds simple, it’s also very vague.  “Move more.”  How much more?  What type of movement?  Move more than what?  In this article, we will break down the recommendations summarized by the statement “move more” giving you a clearer picture of what that really is supposed to mean.

First, let’s start off with national recommendations for weight loss.  According to the National Institutes of Health, about 300 minutes per week of moderate-intensity exercise is needed to promote weight loss.  That’s about one hour a day, five days a week!  Examples of moderately intense exercise include brisk walking, playing tennis, or biking.  Adding a one-hour brisk walk five days per week will promote weight loss.

Going from “more” to 300 minutes per week is a big difference.  As implied in the “eat less, move more” statement, just getting more exercise than what you get now is beneficial to your weight loss efforts.  Don’t think you have to do 300 minutes of exercise weekly for it to be helpful; moving more than you are moving now burns more calories.

To reap all the benefits of exercise, it must be done in ten minute increments.  In other words, you have to be exercising or walking briskly for at least ten minutes to have that “count” toward your exercise for the day.  If you walk briskly three times per day for ten minutes, you’ve completed thirty minutes of moderately intense exercise.

In summary, just “move more” than you typically do. Whether it’s enough to meet the recommendations or not, more is better.  Avoiding sitting and being sedentary by moving more often and for longer periods of time is beneficial to your health and to your weight loss efforts!

Olivera Weight Loss specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Loss for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

For more information regarding physical activity and exercise, please visit the National Institutes of Health website at

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