The importance of exercise in weight loss : how much exercise do you really need to see results?

As a self-proclaimed lover of pizza and all things carbs, I know all too well the struggle of trying to lose weight. But one thing I’ve learned through my own journey and hours of scrolling through FitFam Instagram is

the importance of exercise in weight loss. But how much exercise do you really need to see results?

First off, let’s make one thing clear: there is no one-size-fits-all answer to this. The amount of exercise needed for weight loss depends on a variety of factors, such as your starting weight, current fitness level, and the types of exercise you’re doing. However, there are general guidelines and recommendations that can help point you in the right direction.

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week for overall health benefits. But for weight loss specifically, you may need to bump up those minutes.

Here’s the thing: weight loss essentially comes down to creating a calorie deficit, meaning you need to burn more calories than you consume. Exercise is a great way to help create that deficit and boost your metabolism, but it’s not the only factor involved. The importance of diet cannot be overstated, perhaps even more so than anything else.

That being said, to see significant weight loss results solely through exercise, you’ll likely need to increase your activity levels beyond the general recommendations. This could mean upping your workout frequency, intensity, or duration.

For example, if you’re currently doing 30 minutes of cardio three times a week, you may need to add in additional workouts or bump up your cardio sessions to 45 or 60 minutes. Or, if you’ve hit a plateau in your weight loss journey, try switching things up by incorporating new types of exercise, such as weight lifting or HIIT.

But don’t let the idea of exercising for hours on end scare you away from trying to lose weight. In fact, over-exercising can actually be counterproductive and lead to injury or burnout. The key lies in discovering a suitable equilibrium that suits both your body and you.

Personally, I find the most success with a mix of cardio and strength training, with a focus on HIIT workouts. They’re short and intense, but still get my heart rate up and leave me feeling like I’ve challenged myself. Plus, I get to feel like a total badass while doing burpees and kettlebell swings.

Of course, exercise isn’t the only solution to weight loss. As I mentioned earlier, diet also plays a huge role. It’s all about finding a balance between a healthy, sustainable diet and consistent exercise. And let’s be real, if I had to choose between running on a treadmill for an hour or eating a delicious, cheesy slice of pizza, I know which one I’d pick.

In all seriousness though, the key to sustainable weight loss is finding a routine that works for you and your lifestyle. Don’t feel like you have to spend hours at the gym every day or follow a super strict diet. Small changes and consistent effort can add up to big results over time.

So, how much exercise do you really need for weight loss? The answer may vary from person to person, but ultimately, it comes down to finding a routine that works for you and sticking with it. And if that routine involves a weekly pizza night, well, I won’t judge.