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How Much Exercise Per Day to Lose Weight

how much exercise per day to lose weight

We have all heard the saying ‘abs are made in the kitchen’, and while this rings true for the majority of your health and fitness goals, having an active lifestyle is a huge part of the equation. There are more than a few opinions online about losing weight and maintaining muscle. These opinions can either be overwhelming or inspiring, which is why we want to help simplify the idea of working out to lose weight.

Immediately following a bariatric procedure, changes in your lifestyle will be evident. Being active after your bariatric surgery recovery will increase your weight loss and kick start your new metabolism. Becoming a professional athlete isn’t the goal here, the goal is to increase your personal activity level and maintain a healthy weight loss with multiple aspects.

Benefits of Exercising Regularly

Exercising regularly is not only going to equate to weight loss, but it will lead to improved brain function, sleep habits and energy levels. Having a routine that is centered on exercise is important to regulating our bodies’ input of calories and output of energy. We have energy in us that needs to be expelled in order to create new energy; exercise is a great way of producing new energy and burning off the calories that we made in the kitchen.

In the exercise world, it is sometimes thought that you need to sweat it out in the gym for two or more hours to see results. Moderate exercise is the ability to get your heart rate up to 50 or 60 percent more than its rate when you are at rest. This can easily be done through a variety of mild exercises. Increasing your heart rate in intervals is the safest way to build up to an active lifestyle. Following your bariatric procedure, light walking will be bumped up to brisk walking, then pushed to a jog, and eventually transformed into a run.

Moderate Exercise Tips:

  • Brisk walk – 2 miles in 30 minutes is a great starting point for moderate exercise.
  • Walking stairs – 15 minutes of walking stairs will increase your heart rate enough for your daily exercise count.
  • Gardening – 30 – 45 minutes of pulling weeds, raking leaves and lifting bags of mulch is prime time for moderate exercise.
  • Swimming Laps – 30 minutes in the pool adds up to your weekly count

Weekly Work Out Schedule:

  • Monday – 30 minutes in the morning – a brisk walk before work to get your metabolism going
  • Tuesday – Weighted squats – grab 5-10 pound weights and squat it out for 15 minutes
  • Wednesday – 15 minutes in the evening – wind down exercises after your workweek
  • Thursday – 30 minutes on the bike – easy to get in 5 miles in 30 minutes
  • Friday – 15 minutes on the mat – a yoga video is a great way to relax and work out
  • Saturday – 45 minutes outside – bring out your lawn equipment and get physical
  • Sunday – Rest Day – prepare for your week with light stretches

For a healthy and sustainable weight loss pattern, 150 minutes of moderate exercise a week is recommended to create lasting results. This can be broken down into 30 minutes Monday – Friday, or created into a personal schedule that suits you. Finding a bariatric support group, or involving your partner or friend in your new active lifestyle will hold you accountable for your new routines.

It is simple to think that because you are eating less or consuming better foods, your body will simply melt away the fat. Maintaining your new, healthy lifestyle requires multiple facets and engagement from the kitchen and your running shoes. Get a buddy, tie your laces and start today.

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