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How To Exercise To Lose Weight 

By Mosh
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5 min read
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Key Takeaways

Mosh offers personalised weight loss programs tailored to your needs, providing evidence-backed advice on calorie counting, exercise, and meal planning to help you achieve your weight loss goals safely and effectively. Their online platform and access to doctors make it convenient to seek guidance and support throughout your weight loss journey.

Carrying excess weight can be uncomfortable. That’s why you might be curious about how to exercise to lose weight. You may be surprised to learn that there is no one-size-fits-all way to lose weight. However, one can start by gradually adding more exercise to daily routines and watching the food you eat.[1] 

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Why should you exercise to lose weight?

If you want to lose weight, your daily caloric intake should not exceed your caloric expenditure.[2] Calories are a measurement of energy, and we get it from the food we eat.[3] However, if we consume more than we use, the extra energy is stored as fat.[4] Exercise and physical activity help us increase our daily caloric expenditure, making it easier for us to achieve a calorie deficit and, as such, lose weight.

Nonetheless, weight loss depends on a variety of factors, including your current fitness level, weight loss goals, and preferences.[5] To determine the most suitable way to lose weight, talk to your doctor.

At Mosh, there are AHPRA-registered doctors who can help you determine ways for weight loss that suit you. Start by answering our quick quiz so that our doctors can prepare advice that would better suit your particular and unique needs. If necessary, a Mosh doctor would provide medical, over-the-counter, or diet coaching solutions for your unique needs. 

Read more about how to exercise to lose weight below.

What are good exercise routines for weight loss?

Finding an everyday workout can be part of your plan for weight loss. Engaging in regular physical activity allows you to burn off more calories, contributing to a calorie deficit that results in weight loss.[6]

However, how your body reacts to exercise routines can differ from others. It is important to seek advice from your doctor prior to beginning new routines, especially if you have pre-existing medical conditions or have not been active for a long time.[7]

Your heart rate increases during cardiovascular exercises (or simply ‘cardio’), which means you can burn more calories and promote fat loss.[8] Some cardio routines include:[9]

  • Jump rope. It enhances coordination and cognitive function and helps burn calories by elevating your heart rate. 
  • High-intensity interval training (HIIT). HIIT can be good as a form of a short workout as it uses intense bursts of exercise followed by short rests. 
  • Low-intensity cardio. Weight loss doesn't require intense activity. Low-intensity cardio can assist beginners and those with physical limitations lose weight. This can include power walking and swimming.

Meanwhile, strength training by itself may not provide weight loss results as quickly, but it should not be ignored when trying to lose weight through exercise. Your metabolism may be revved up as a result of these exercise sessions. In addition, since they help you create lean muscle mass, you will be able to burn more calories both when exercising and while at rest.[10]

Here are some strength-training exercises you can try:[11]

  • Push-ups. These can help strengthen the core, upper body, and arms. 
  • Deadlifts. This can be done to improve lower and upper body muscles and reduce fat. 
  • Swinging kettlebells. This full-body workout will increase your heart rate and strengthen your arms, legs, and core. 

What are the other common ways to lose weight?

While researching and even figuring out which of these physical activities you would like to try, you might also find out that there are other common ways for weight loss. It will be best, however, that you talk with your doctor about trying or combining such methods, as they would have to consider not just your starting weight but also your overall health.

Food and diet

Aside from having an exercise routine, it’s always a good idea to combine it with an eating plan. Maintaining a healthy weight requires eating nutritious, well-balanced meals. Having the proper meals at home is often the first step towards eating a balanced diet. Replace snacks that have plenty of calories, fat, salt, and sugar with better, healthier options.[12]

Evidence-based treatments

Should doctors deem it necessary, people can be advised to undergo evidence-based treatments such as pharmacotherapy. In addition to increasing satiety levels centrally, weight loss medications can also inhibit nutrient absorption at the gastrointestinal level. Moreover, others may also benefit from surgery, which is believed as the most effective treatment that is available for obesity.[13]

These weight loss methods may not always work for everyone, which is why conversing with a doctor at Mosh can help you understand which types would suit your situation. Our Australian doctors at Mosh can assess your current condition and future goals and prepare personalised weight loss advice for you. If appropriate, our doctors may advise treatment plans to help with your weight loss goals. 

Is an hour of exercise a day enough to lose weight?

On pondering how to exercise to lose weight, you may also wonder if an hour of exercising per day is enough.

An hour could be more than enough to lose weight. A study published in the American Journal of Physiology found that thirty minutes of exercise every day is just as good for weight loss as sixty minutes.[14]

According to the researchers, one probable reason for their findings is that half an hour of exercise is easy enough to do that the people still wanted and had the energy to do more physical activity after their daily workout. On the other hand, those who worked out for sixty minutes a day probably ate more to compensate for the long workout, so they lost a little less weight than they expected.[15]

However, various factors affect weight loss, such as age, sex, starting weight, and more. To determine if an hour of exercise per day is suitable for you, consult a doctor.
At Mosh, we can connect you to AHPRA-registered doctors who can help address weight loss concerns. Our doctors provide advice that is tailored to what you need and what your condition is. Should they deem it necessary, you may be recommended weight loss programs to help with your goals.

Ongoing support is important in any process. If you opt for any recommended subscription plans, you’ll have unlimited consultations with your doctor, meaning you can reach out through text or call whenever you have questions about your plan or your weight loss journey.

How long should I exercise each day to lose weight?

Since you now have an idea of how to exercise to lose weight, you might want to know how long you should exercise per day. This can differ based on your starting weight, goals, age, medical history, and more, so it’s best to talk to your doctor to determine what’s suitable for you.

On average, it is recommended that, if feasible, adults should engage in at least 30 minutes of moderate-intensity exercise every day of the week. This can include riding or fast walking.[16]

A daily exercise routine consisting of thirty minutes could have additional positive effects on weight loss, as people may still have extra energy after shorter workouts, allowing them to be more physically active throughout the rest of the day.[17]

Furthermore, it is possible that your weight loss outcomes will improve if, in addition to exercising, your doctor will discuss with you how to cut the number of calories you consume each week. However, this reduction in calorie consumption should not be extreme and will only be determined by your needs.

Talk to our Mosh doctors about possible diets compatible with your exercise routines. If appropriate for your situation, your doctor may recommend weight loss shakes as part of your treatment plan. These meal replacement shakes are easy-to-prepare options that can provide the nutrients you need to consume from a complete meal. 

These items can be delivered to your doorstep at no additional shipping costs. For any recommended plans, you’ll also receive access to our comprehensive dashboard and supportive community. 

Finding out how to exercise to lose weight can be made easier with doctors, as there are many options you can choose from, and they can advise you on how to proceed. At Mosh, we can also help you seek answers as to what foods burn fat or which vitamins are fat soluble.

Should you have questions about other health concerns such as hair loss, what causes anxiety, or how to increase libido, our doctors can also help.

See more of what we can do for you. Talk to us whenever you’re ready.

Real People. Real Results

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Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
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Joshua, 43TAS
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Weight Lost10kg
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David, 38NSW
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Weight Lost13kg
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Sallie, 48QLD
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How do I calculate calories for weight loss?

There are a lot of factors to consider when trying to figure out how many calories are needed to lose weight. First, you need to know how many calories you need to maintain your current weight.

To figure out your daily energy requirements, use this calculator provided by the Australian government. 

A general guideline is to aim for a deficit of 500 calories per day to lose around 0.45 kg per week.[4] This can be achieved by eating less, exercising more, or a combination of both.

It's also important to make sure that you're getting enough protein and fibre, as these nutrients will help you feel fuller for longer and help keep your metabolism ticking over. Also, don't forget to drink plenty of water to stay hydrated.

At Mosh, your doctor will give you medically-sound advice on calorie maintenance and how to lose weight safely based on your physiological state. As you begin applying for a subscription with us, you’ll see we provide two different kinds of programs: the Dadbod and the Bigbod.

These programs offer meal replacement shakes and weekly meal plan guides, plus unlimited consultations and texting with your doctor.

Regardless of which program you choose to go with, you’ll have access to our comprehensive progress dashboard and a supportive virtual community filled with people who share your goals.

What exercises can help with burning calories quickly?

For those who are wondering how many calories are needed to lose weight, there are a number of exercises that can help you burn calories. One option is high-intensity interval training (HIIT). HIIT workouts alternate between periods of high-intensity activity and periods of rest or low-intensity activity. This type of workout is very effective at burning calories in a short amount of time.

Other exercises that can help you burn calories quickly include cardiovascular exercises such as running, swimming, and cycling. These activities help to increase your heart rate and get your body moving, which can lead to more calories being burned.[5] Strength-training exercises can also help raise your metabolism.[6] 

Should you have any questions about whether your workout regimen is right for you, you can always check with your Mosh doctor. They can answer any of your questions like ‘How to exercise to lose weight?’, ‘How to lose weight fast in 2 weeks?’, and ‘What heart rate burns fat?’

Our doctors can provide tailored recommendations suited to your needs, so you no longer have to look up how many calories are needed to lose weight. Our services range from medications to coaching solutions for your weight loss journey. One thing we want to remind you as you begin your journey is that everyone reacts differently to various methods, and what works for one person might not be the best fit for you. Try to avoid comparing your weight loss journey with others; looking up ‘how Melissa McCarthy lost weight’ doesn’t mean the same changes will happen to you overnight. It takes consistent hard work for you to begin seeing results.

Mosh – your advocate for men’s health

If you’re looking for a weight loss program that will work for you, then consider requesting a consultation with Mosh doctors. We offer access to a network of independent doctors around Australia that can help with a multitude of men’s health concerns. 

Unlike the random responses you’ll find on the internet about how many calories are needed to lose weight, Mosh doctors can provide you with science-backed advice on how to attain your goals more safely and successfully. This is because our doctors assess all relevant aspects that may be contributing to a patient’s health concern to provide a customised treatment that will help them have a better chance of getting the results they desire.

Thousands of Aussie men have gained more confidence with us. Why not take that chance today?

Talk to us.

16 References


Weight loss

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