Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. 30 Day Fitness Challenge Pinterest Pictures, 30 Day Fitness Challenge Facebook Images, 30 Day Fitness Challenge Photos for Tumblr. So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).


Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. This chart shows the estimated number of calories burned while doing various exercises for one hour. Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. No specific amount of time for each strength training session is included in the guidelines.


Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.
Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.
The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.



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