What is the duration of exercise required to achieve noticeable weight loss results?

The path to weight loss involves several crucial steps. One of the first is to make sure that you exert yourself long enough when you exercise to achieve noticeable results. We asked the experts to learn how long you need to exercise to start seeing weight loss results. So, lace up your sneakers and get ready to sweat!

Research shows how important exercise is to overall well-being. Significant indeed evidence shows that lifelong physical activity is linked to a longer health span, delaying many chronic health conditions. In addition, exercising for longer periods combined with a caloric deficit is the most effective way to burn calories.

Now that we’ve got the science covered, let’s dive into exactly how long you should ideally be exercising to lose weight and the best forms of exercise to focus on in your training.

How long does it take to start seeing noticeable progress in weight loss?

It’s important to note that how long it takes to see physical progress depends on your goals and consistency with diet and exercise. Also, patience is key.6254a4d1642c605c54bf1cab17d50f1e

“Significant fat loss takes a few months to see progress, although some can see results in as little as two weeks,” explains Josh York, CPTfounder and CEO of GYM GUYZ. “For improved muscle definition, it can take one to two months to see results. As a general rule of thumb, you should see small but noticeable changes within the first four to six weeks, but long-term significant weight loss will take a few months.”

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When tracking your progress, remember not to just go by the number on the scale. Pay attention to the fit of your clothes, your energy and stress levels, and your strength.

“Sometimes you can lose fat and gain muscle, which can mean you look and feel thinner even if the scale doesn’t show much change; the scale is only a small piece, if any, to the overall health puzzle,” says Dr. Chris Mohrfitness and nutrition advisor at Fortune recommends health.

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What are the best forms of exercise for weight loss?

When it comes down to it, the best form of exercise is to focus on one you will stick with. Dr. Mohr recommends mixing strength training sessions with cardiovascular workouts “from a health and body weight management standpoint.”

Strength training helps you sculpt muscle mass, which burns more calories than fat and keeps you strong and resilient to keep exercising for years to come. As for cardio, consider activities such as hiking, biking, jogging, brisk walking, or swimming. “The trick is to choose exercises you enjoy and can keep up with over time,” emphasizes Dr. Mohr.

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York also recommends incorporating high-intensity interval training (HIIT) into your routine “to provide the most effective and rapid weight loss results.” He points out that beginners should start with two to three HIIT sessions a week and gradually progress to four to five times a week.

“HIIT is most effective because it burns more calories at a faster rate than other workouts, and can increase your metabolism, allowing you to burn additional calories even after the workout is over,” he adds.

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What is the ideal number of days a week you should exercise to lose weight?

If you want to lose weight, aim to exercise five days a week. As mentioned earlier, if you are a beginner, you need to start smaller and build up to five days. “Your body needs time to recover between workouts, and recovery periods can be longer depending on your body type and how often you’ve exercised in the past,” explains York.