More exercise 3 day per week is enough

Exercise More

Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.

1. 
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   Make time for exercise. By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat.
   • Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
   • Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
   • Take the stairs instead of the elevator.
2. 
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   Be realistic about the type of exercise you can do when starting a new program.
   • Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
   • Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial^[16] lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.