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How much exercise do you need to lose weight without changing your diet?

I’m 5 5″, 132 lbs (female). I want to lose 12 lbs. I eat vegan and dont eat junk food, so i eat healthy but I eat alot so I still consume too many calories to lose weight. I cannot restrict my calories or count them because that leads me to consistently binge eat. How much exercise/day would you recommend for me to lose 1-2 lbs per week without changing my diet? And how much cardio and how much strength training?

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19 Responses to “How much exercise do you need to lose weight without changing your diet?”

  1. gabby said :

    burning 3500 calories= 1 pound

  2. Mr. Felix said :

    Work out three times a week, for 1&1/2 hours. 30min cardio.

  3. metal.days said :

    Simple maths. The amount of intake must be less than what you work out. Calculate.

  4. rich said :

    i think you need to control your diet as well. but just run every day for 30 mins

  5. Uck said :

    it all depends on your body.

  6. blank vision said :

    3 hours a day walking/jogging
    eating protien helps you to lose weight ,eat lean meat or eggs

  7. PJ said :

    30-60 minutes 5 days a week.

  8. Sarah michelle said :

    i’m 5’7” and 124 pounds i eat whatever i want and workout 2 hours a day

  9. Joshua B said :

    Simple equation:

    Burn more calories than you consume to lose weight. So, If you normally take in 2000 calories a day – you would have to burn 2001 or more to lose weight on constant basis.

    Ain’t rocket science.

  10. Jay said :

    Just do P90X you’ll lose weight

  11. Abercromby said :

    It’s not the same for everyone.

    (Hint) Try a certain amount and if it is not working then try more. etc. etc.

  12. rockworld12 said :

    I run every morning for 30 minutes, and then do 10-20 reps with some 15 lb. weights. i am only in high school, and i mantain my weight very well. If you still can’t lose weight, ask your doctor for suggestions. Hope i helped!

  13. bestwayne said :

    Be sure to check out this site on weight loss:

    Also… A great way to lose weight is to think about your life… Remember, over eating causes heart attacks and such. So keep that in your mind and remember your life is important, so keep it that way :). I would go to the gym and work out for about an hour and a half, Eat healthy Veggies.

    All the good luck!


  14. Colonel Guile said :

    I lost 220 lbs I used to be 365 Lbs, I ate no meat or carbs just Fruit and Vegetables for months and the weight poured off I would also do sit-ups 20 Mins on Cardio and walking and running around the block, mail me if you need any further help, good luck! 🙂

  15. Bria said :

    i think you should just go to the gym every other morning for an hour until you got your results then continue to eat right and go on daily walks

  16. S H said :

    if you can not change you caloric intake, you have to at least be able to know how much your taking in on a daily basis. Then, without changing your diet, in order to effectively loose weight, you will have to burn off more than your taking in.

    If you sit down and add up everything you eat, and estimate the caloric value that’s a good start.

    You if your daily caloric intake is 2000/day, then you will at least need to burn somewhere near that amount a day.

  17. iberianpen said :

    diet is the way to lose weight. cardio and weight training do not have much affect. you would have to do an hour of cardio a day to lose a lb. a week, and you maynot lose that much depending on intensity and your metabolism. 1 hour med/high intensity+400to500 calories. you would probably burn 100 doing nothing. so thats a defecit of 400x7days a week=2800cals. you need to burn 3500to lose a lb. so maybe with weights you could do 1 to 1 1/2lbs. a week. thats a lot of work for not much weight loss

  18. kate said :

    OMG! You should try this. I have lost 9 pounds in just 11 days! It really worked for me!I highly recommend it!

  19. cutesd_1981 said :

    I realize this is not a direct answer to your question but to be really honest, you’re 5’5″ and 132 lbs and you’re already vegan, your problem may not be a matter of calories and push ups but of body image. Your weight is within healthy parameters. Pushing yourself further may end up doing more damage than good.

    It is one thing to try to lose weight for health, and it seems to me you’re already pretty healthy. If your problem lies in how you see yourself, losing 12 lbs even 50 lbs will not change it.

    I might be wrong, but I just wanted to offer a different perspective.


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