How often you should exercise a week to lose weight

Losing weight is not the easiest thing in the world. Requires much constancy and willpower, but when you get it, it is worth it, it is like climbing that mountain that you set out to do some time ago that you would one day crown. But first, for this, it is vital that you become aware thator is there a magic formula You won't get it in two days. If you still want to try, keep reading.

At first you are likely to feel A little bit lost. How many times a week do I have to exercise to be truly effective? What meals are strictly prohibited? The magazine 'Pop Sugar' has established the exact guidelines that you must follow so that your efforts don't fall in a broken sack and all the effort serve for something. We go in steps.

The frequency

The truth is that there is no number of magic hours. It depends on the body of each person, but current recommendations They are as follows: a healthy adult should do at least 150 minutes of moderate intensity exercise (Ride fast or ride a bike, at least), and ideally do it 30 minutes, five days a week. Of course, it is not necessary that you comply with it, it may be maybe three days, although it is also recommended that you combine strength and cardio to convert fat into muscle.

Photo: iStock.

Why is it so important build muscle? Because, once you start, your metabolism will accelerate and it will be much easier lose weight. "The best option is to do it consistently" explains Heather Milton, exercise specialist physiologist, "and also add workouts of resistance at least twice per week. "

What you should eat

It is the Achilles heel of many people who are trying to lose weight. They believe that with exercise everything is resolved, but the truth is that we could say that eating is something like 70% responsible for weight loss, while exercise is only 30%. Must strike a balance. Ideally, consult a dietitian if you are really planning a large drop in kilosBut there is something easy you can start with: you have to eat less food processed and more comprehensive.

Generally speaking, the ideal is to lose half a kilo per week, although getting rid of abdominal fat costs a little more

Heather also explains that the nutrients consumed should be balanced (proteins, unsaturated fats and complete carbohydrates, as well as vitamins and minerals). "To lose fat, 50% of the daily caloric intake must come from carbohydrates, 25 from proteins and the rest of the fats."

How long will it take?

As we emphasized earlier, it is difficult to predict, because each person's body is different and not only sports or food influence, but lstress levels, sleep patterns, genetics or medications (in case you take them). Exercise and diet that you follow also have a lot to say.

However, in general terms, according to the dietitian, the ideal is to lose half a kilo per week, although that does not mean that you get rid of abdominal fat in this way. That will not happen overnight, but make healthy nutritional decisions and implement an exercise routine with training strength and cardio This is what will undoubtedly help you get started with it.