To lose weight and to keep it off requires a lifestyle change.

You need to eat healthier and increase your cardio or activity.

Eating healthier means reducing fatty foods and cutting out sweet drinks. This means stop eating takeouts and start eating healthy home-prepared meals – this means steamed vegetables and low-fat meats and fish.

When someone over-exercises, they might over-eat as well.

The trick here is to train your brain and body to either eat smaller portion of high-protein food, and having meal replacements.

So how much time is required to lose weight?

Science shows that 150 to 250 minutes a week is required to start burning off the fat.

This means 35 minutes a day, or if training daily is not possible, getting most of your exercise on a weekend, with a few extra minutes during the week, will work, as long as your moderate top vigorous exercise is 250 minutes a week.

You can also increase your intensity (such as running instead of walking), which will increase the burning rate and reduce the amount of time to lose weight.

How Much Exercise Per Day to Lose 1Kg?

If you’re curious about how much exercise it would take to burn one pound of body fat. You can use an activity calculator to help provide the answer. You need to burn about 3500 calories to lose 1/2Kg of weight.

 These activities would help a 70kg-pound person burn roughly enough calories to lose 1/2Kg:

5 hours of running or roughly 40 minutes per day
14 hours of walking or 2 hours per day
5 hours of vigorous swimming or about 40 minutes per day
6.5 hours of biking (12-13 miles per hour) or just under an hour each day
7 hours of intense aerobics class or 7 one-hour classes per week

That is a lot!

So the best way to reduce this effort, is to reduce your food intake.
The inconvenience of feeling peckish or hungry, is easier than exercising what seems like an eternity.

The most important thing is weighing yourself weekly, not daily.

If you have not lost anything, reduce your food by 10% and increase your exercise by 10%.

Check your results and adjust until your weight goal is being met. You should aim for a maximum of 1Kg a week.