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How often should I be exercising to reach my weight loss goals?

Hi everyone,

I am currently in the process of trying to lose weight and I'm wondering how often I should be exercising to reach my weight loss goals. I have been trying to watch what I eat and make healthier choices, but I feel like I could be doing more in terms of physical activity.

For some background information, I am 30 years old, 5'6" and currently weigh around 170 pounds. I work a desk job during the week, so I don't get a whole lot of activity in during the day. I have been trying to go for walks during my lunch break and after dinner, but I'm not sure if this is enough. I also have a gym membership, but I haven't been going as often as I would like.

I would appreciate any advice or suggestions on how often I should be exercising to see results. Should I be aiming for a certain number of days per week? Is it better to do longer workouts a few times a week, or shorter workouts more frequently? Any input would be greatly appreciated. Thank you!

All Replies


Hi there,

Based on my personal experience, I found that exercising at least 3-4 times a week was crucial for me to see results in my weight loss journey. I also tried to mix up my workouts to keep things interesting and to challenge my body in different ways. For example, I would alternate between cardio and strength training, and also tried out different classes at my gym like yoga or kickboxing.

In terms of the length of my workouts, I found that doing shorter workouts more frequently (around 30 minutes each) worked best for me, as I was able to fit them in more easily around my busy schedule. But I think the most important thing is to find a routine that works for you and that you can stick to consistently.

It's also worth noting that diet plays a huge role in weight loss as well, so be sure to continue making healthy food choices along with your exercise routine. Best of luck to you in reaching your weight loss goals!


Hi there!

When it comes to exercising for weight loss, I found that consistency and enjoying my workout routine was key. Exercising regularly, even if it's just for a little bit each day, can really help you stay on track and make progress towards your goals.

Based on my own personal experience, I found that exercising for at least 30 minutes, 4-5 times per week was effective for me. I also made it a point to find activities that I truly enjoyed, such as dancing or taking long walks with friends.

It's important to note that exercise alone may not necessarily lead to significant weight loss - diet plays a major role in achieving results. Incorporating healthy food choices into my daily routine was also crucial to my weight loss journey.

Finally, I would say that adjusting and adapting your routine as needed is important. Sometimes our bodies become used to a certain type or frequency of exercise, so it can be helpful to switch up your routine by trying something new or adding in a new challenge.

I hope this helps and best of luck on your weight loss journey!


Hi everyone,

I've struggled with weight loss for a long time, and I've found that exercise plays a crucial role in achieving and maintaining results. Based on my own experience, I would recommend aiming to exercise for at least 30 minutes per day, 5-6 times per week.

It's also important to find exercises that you truly enjoy and to switch things up to prevent boredom or a plateau in progress. Personally, I love going for long walks, doing yoga, and taking dance classes. Experimenting with new types of exercise can also help to keep things interesting.

I would also recommend tracking your progress and setting achievable goals - for example, setting a goal to run a certain distance or lift a certain amount of weight. Celebrating small wins along the way can also help to keep you motivated.

Lastly, I would emphasize the importance of understanding that weight loss is not just about exercise - it's also crucial to pay attention to your diet and nutrition. Focusing on eating whole, nutritious foods and finding a balance that works for your body can make a huge difference in your weight loss journey.

Overall, exercise should be viewed as a tool to help you achieve your goals - not as a punishment or a chore. Finding activities that you love and incorporating them into your routine consistently can make all the difference in seeing real, sustainable results.

Hope this helps!


Hi there,

I've personally found that consistent exercise is crucial for weight loss success, but I think it's important to be realistic about what you can commit to. When I was starting out, I made a goal to exercise 3 times a week for at least 30 minutes at a time, and slowly worked my way up to more frequent, longer workouts as I got more comfortable.

It's also important to find a mix of exercises that work for you, and to challenge yourself to try new things. Incorporating interval training or added weights into your workouts can help you continue to see progress and build muscle.

I also found it helpful to find a workout buddy or group class to keep myself accountable and motivated. Having others to hold you accountable can help you stick to your goals and push yourself a little harder.

Remember, exercise is only part of the puzzle when it comes to weight loss - nutrition plays a key role as well. Try to make small changes to your diet, like cutting out sugary drinks or increasing your vegetable intake, to help you see additional results.

I hope this helps, and best of luck on your weight loss journey!



When I decided to focus on exercise as part of my weight loss journey, I aimed to exercise for at least 45 minutes to an hour at least 4 times per week. I also prioritized strength training over cardio, and made sure to incorporate compound exercises like squats and deadlifts that work multiple muscle groups at once.

I found that doing shorter, more intense workouts was more effective for me than longer, steady-state cardio sessions. High-intensity interval training (HIIT) and circuit training were my go-to workouts, and I was able to see results fairly quickly.

In terms of diet, I made sure to track my calories and eat a balanced diet with plenty of protein, healthy fats, and vegetables. I also made sure to give myself the occasional treat or cheat meal to prevent burnout.

Lastly, I would say that it's important to listen to your body and not push yourself too hard too early on. Starting with small goals and gradually building up the frequency and intensity of your workouts can help prevent injury and burnout.

Hope this helps, and best of luck on your weight loss journey!



From my personal experience, I found that exercise was crucial but it was important to not push myself too hard too soon. Starting with small goals like exercising for 10-15 minutes a day, a few times a week can help to build consistency without overwhelming your body.

It's important to find physical activities you enjoy, as this can help motivation and make it easier to stick to a consistent exercise routine. For me, I found that swimming and cycling were great low-impact options that I enjoyed.

In addition to exercise, I also found that it was important to focus on my nutrition. I learned to listen to my body's hunger cues and eat moderately-sized meals that consisted of whole, nutritious foods.

Lastly, I would say that incorporating strength training was a game-changer for me. Lifting weights helped me build muscle and boost my metabolism, which helped me see additional results in my weight loss journey.

Overall, exercise is just one piece of the puzzle when it comes to weight loss, but it can make a big difference. By finding activities you enjoy, starting small, and slowly increasing your goals, you can build a sustainable exercise regimen that helps you reach your goals.


Hey there,

When it comes to weight loss and exercise, I found that focusing on consistency and intensity was key for me. I aimed to exercise 5-6 times per week, but made sure to listen to my body and take rest days when needed.

For my workouts, I tried to push myself to my limits by increasing the intensity or weight of my exercises gradually every week or two. I found that this helped me to see results faster and feel more motivated to continue.

In terms of the duration of my workouts, I varied them depending on my schedule and how I was feeling that day. Some days I would do shorter, high-intensity workouts for around 20-30 minutes, while other days I would take my time and do longer workouts of around an hour.

Lastly, I would recommend finding a workout buddy or joining a fitness community to help keep you accountable and motivated. Having someone to exercise with or share your progress with can make a huge difference in staying committed to your fitness goals.

Hope this helps, and good luck on your weight loss journey!


Hi everyone,

When I first started my weight loss journey, I was exercising sporadically and not seeing any real progress. But when I began to exercise more regularly, I started to see real benefits in terms of weight loss and overall health.

Based on my experience, I found that exercising 5-6 times per week for at least 30 minutes at a time was key for me. This didn't always mean going to the gym - sometimes it meant going for a run outside, doing a yoga session at home, or even just taking a brisk walk.

I also found that mixing up my exercises was helpful for keeping things interesting and challenging my body in new ways. In addition to doing some strength training, I also incorporated some cardiovascular exercise such as running, walking, or cycling.

Lastly, I would say that setting achievable, realistic goals was crucial in keeping me motivated and on track. Setting small goals like exercising for 30 minutes a day or committing to a certain number of workouts per week helped me to build momentum and maintain motivation.

I hope this helps, and best of luck to you on your weight loss journey!

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