Exercise to support weight loss
Exercise supports weight loss, but on its own it often reduces weight more slowly than many people expect. Exercise does, however, help you keep your muscles, improves your health and makes it easier to keep the weight off. This guide explains how to combine exercise and eating realistically.
You will need
- Walking shoes or trainers
- A calendar for exercise times
- A tape measure and scales
- A food diary or app
- A gym membership if you like
Steps
Set a realistic goal
A safe rate of weight loss is usually around 0.5–1 kg a week. Record your starting point: weight, waist measurement and a photo. A shrinking waist often shows progress better than the scales.
Add everyday steps
Do 150 minutes of endurance exercise a week
Do strength training twice a week
Adjust your diet moderately
Beware of starting too hard
Get enough sleep
Track progress in 4-week periods
Get support if needed
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