How to Lose Weight Fast with Exercise
If you had to choose only one method, it may be better to go for option #2, exercising to burn more calories, simply because reducing your caloric intake down too far can backfire so you lose weight very slowly or not at all.
Exercise, on the other hand, fires up your fat burning furnace. It gets your metabolism going strong and helps you build lean muscle so you burn more calories even while at rest.
How much exercise is required to lose weight fast? Consider that 3,500 calories equals one pound. So if you want to lose one pound per week you would have to burn off 500 calories a day for 7 days. If you wanted to lose two pounds per week, you’d have to double the amount of calories burned - or combine your exercise routine with an appropriate lower-calorie diet. (Note: that’s “lower” calorie; not low calorie. “Lower” than what you normally eat, if you overeat.)
This is the better option rather than just relying on exercise alone. If you reduced your caloric intake by 500 calories a day (for example, dropping from 2,000 calories to 1,500 daily) AND burned off 500 calories a day with exercise, that should equal a two pound per week weight loss.
However you choose to do it, remember that losing weight fast with exercise carries a few risks. First, if you aren’t already in good shape, you might overdo it and injure yourself. Secondly, even if you don’t hurt yourself you may still overwhelm yourself and quit because it’s too hard. Instead, start slow. If your doctor says it’s okay for you to start an exercise routine, start with brisk walking or another low-impact form of exercise that’s easy for beginners. You can always bump up the intensity later, once you’ve gained some strength and confidence.