• It can start from walking briskly to going to gym.
  • Difficult to say you didn't tell us how much weight you need to lose. However it's much easier to control your weight by what you eat than by exercise To lose a pound, you have to burn, through exercise or life functions, about 3500 calories. A safe, healthy weight loss rate is about one to two pounds per week. If your weight loss is faster than that, you may be losing muscle mass in addition to fat. To average one pound lost per week, you need to burn an additional 500 calories per day. If you're running for weight loss, that means you would need to average about 5 miles per day, since the average runner burns about 100 calories per mile. If you don't have the time or energy to burn the 500 calories a day by running or doing other exercise, you could use a combination of calorie reduction and exercise. For example, if you ran 3 miles (approximately 300 calories burned) every day, you would also need to reduce your recommended calorie intake by 200 calories each day. The combination of the calorie intake reduction and the calories burned would create your 500 calories/day deficit.

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