To lose approximately one pound a week, you’ll need to create a calorie deficit of about 3,500 calories over the week, which averages to around 500 calories per day. Exercise can contribute to this deficit, but it’s often best combined with mindful eating to reach weight loss goals sustainably.
General Exercise Recommendations
The amount and type of exercise needed to lose one pound a week can vary based on factors like body weight, fitness level, and the type of exercise. Here’s a rough guide:
1. Moderate Cardio (e.g., brisk walking, biking, or light jogging)
- Recommended Duration: 150-300 minutes per week (or 30-60 minutes on most days).
- Calories Burned: A person weighing 155 lbs can burn around 250-300 calories with a 30-minute brisk walk. At this rate, they could burn 1,500–2,100 calories weekly from cardio alone.
2. High-Intensity Interval Training (HIIT)
- Recommended Duration: 75-150 minutes per week.
- Calories Burned: HIIT can burn 400-600 calories per 30 minutes, depending on intensity and body weight. This can yield 1,500-3,000 calories burned weekly, significantly supporting your deficit.
3. Strength Training (e.g., weight lifting, resistance training)
- Recommended Frequency: 2-3 times per week.
- Calories Burned: Strength training doesn’t burn as many calories during the workout but increases muscle mass, boosting resting metabolic rate. A 155-lb person can burn around 110 calories in a 30-minute strength session, so about 330 calories per week if done three times.
Combining Exercise and Diet
To achieve the complete 3,500-calorie deficit, many people find it effective to pair exercise with a slight reduction in calorie intake (e.g., by 250-300 calories daily) to avoid excessive strain on the body from exercise alone.
How Much Should You Exercise Each Week to Maintain Your Weight?
To maintain your weight, you should aim to match the calories you burn through daily activities, exercise, and metabolic functions with the calories you consume. While each person’s needs vary, here are some general exercise guidelines for maintaining weight based on recommendations from health organizations:
General Recommendations for Weight Maintenance
For most adults, 150-300 minutes per week of moderate-intensity exercise, or 75-150 minutes per week of vigorous-intensity exercise, is enough to help maintain weight and support overall health.
Examples of Weekly Exercise Plans
- Moderate-Intensity Cardio (e.g., brisk walking, cycling): Aim for 30-60 minutes most days of the week. This can be a mix of activities like a brisk walk, swimming, or a leisurely bike ride.
- Vigorous-Intensity Cardio (e.g., running, rowing): Aim for 20-30 minutes, 3-4 times a week. This can also include HIIT (high-intensity interval training) sessions for shorter, more intense workouts.
- Strength Training: 2-3 sessions per week. Strength training boosts muscle mass, supports a healthy metabolism, and makes weight maintenance easier.
Example Weekly Plan:
- 3 days of moderate cardio (30-60 minutes) — e.g., brisk walking, light jogging, or swimming.
- 2 days of vigorous cardio (20-30 minutes) — e.g., HIIT sessions, spinning, or running.
- 2-3 days of strength training (30-45 minutes) — targeting major muscle groups to support muscle mass.
Additional Factors
- Active Lifestyle: Daily activities like taking the stairs, doing housework, and walking can also help you maintain weight without requiring a formal workout.
- Consistency: Maintaining weight is often more about consistent, moderate activity than intense but infrequent exercise.
- Diet: It is critical to have a caloric intake that matches your activity level. Even a small excess in calories over time can lead to gradual weight gain
In summary, a balanced routine that includes a mix of cardio and strength training and an active lifestyle can effectively support weight maintenance.
To learn more about getting personal training sessions and nutritional counseling, book a call with me.
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