Fitness & Weight Loss FAQ

1. What is the best exercise for weight loss?

There isn’t one “best” exercise—it depends on your body type and lifestyle. However, cardio exercises (like running, cycling, or swimming) burn calories quickly, while strength training builds muscle that helps boost metabolism even at rest. A combination of cardio and resistance training is the most effective for long-term weight loss.

2. How many times a week should I work out to lose weight?

For weight loss, experts recommend 4–5 workout sessions per week that include a mix of cardio and strength training. Beginners can start with 3 sessions and gradually increase. Consistency is more important than intensity—progress comes from building a sustainable routine.

3. Is diet or exercise more important for weight loss?

Both play critical roles, but studies show that diet contributes more to initial weight loss, while exercise is vital for maintaining weight loss and improving overall health. The best results come from combining a balanced diet with regular exercise.

4. How many calories should I eat to lose weight?

Calorie needs vary depending on age, gender, weight, and activity level. A general rule is to create a 500–750 calorie deficit per day, which usually leads to safe weight loss of about 0.5–1 kg (1–2 lbs) per week. Using a calorie calculator or consulting a nutritionist can provide personalized guidance.

5. Can I lose weight without exercising?

Yes, it’s possible to lose weight by focusing on diet alone, but exercise provides additional benefits like preserving muscle mass, boosting metabolism, and improving mental health. Even light activities like walking can make a big difference when combined with healthy eating.

6. How do I overcome weight loss plateaus?

Plateaus are common when the body adapts to a new routine. To break through:

• Adjust calorie intake (eat slightly less or cycle calories).

• Change your workout routine (add strength training or increase intensity).

• Prioritize sleep and stress management, as both affect metabolism.

7. How much weight is safe to lose per week?

The healthiest and most sustainable rate is 0.5–1 kg (1–2 lbs) per week. Rapid weight loss through extreme diets or over-exercising may lead to muscle loss, nutrient deficiencies, and rebound weight gain.

8. Do fat-burning supplements really work?

Most fat-burning supplements are not proven to be effective and may have side effects. Real fat loss comes from a calorie deficit, not pills. If supplements are used, they should only complement a healthy diet and exercise plan—not replace them.

9. Is intermittent fasting good for weight loss?

Intermittent fasting can help some people reduce calorie intake and improve insulin sensitivity. However, it’s not a one-size-fits-all approach. Some may find it sustainable, while others may struggle with hunger or energy levels. The key is choosing a method that fits your lifestyle.

10. How can I stay motivated to lose weight?

• Set realistic, small goals.

• Track your progress with photos or measurements.

• Celebrate non-scale victories (better sleep, higher energy, improved mood).

• Find a workout buddy or join a community for support.