The important part of weight-loss or weight-maintenance program is keeping active to burn more calories. You lose weight loss, when you burn more calories than you consume. To helps boost your weight loss, you need exercise regularly. Exercise will keep maintaining your weight and not regaining weight.
Here are recommends from Department of Health and Human Services for healthy adult exercise
- At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) (preferably spread throughout the week).
- Strength training exercises at least twice a week.
- Physical activity in your daily routine at least 30 minutes as a general goal. Increase your activity even more if you want to lose weight or maintain weight loss or other specific fitness goals.
According to mayoclinic, 3,500 calories equals about 1 pound (0.45 kilogram) of fat. To lose 1 pound, you need to burn 3,500 calories more than you take in. 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).
For estimated number of calories burned while doing various exercises for one hour you can see at the chart below. Note: Specific calorie burn may vary widely depending on the exercise, intensity level and your individual situation.
Adapted from: Ainsworth BE, et al. Compendium of physical activities: An update of activity codes and MET intensities. Medicine & Science in Sports & Exercise. 2000;32(suppl):S498.