Moderate intensity exercise has also been shown to affect brain chemicals resulting in a decreased appetite. Aerobic, or continuous rhythmical activity is best for weight loss because it can be done for a long time and it burns a significant amount of calories. Walking, hiking, skating, skiing, rowing, and cycling are all good aerobic activities for weight loss. It is recommended that those attempting weight loss exercise aerobically at least 4 to 6 times per week. Varying the type of activity will help prevent overuse injuries.
Many people make the mistake of trying to do too much too soon.
It is very important to start slowly in order to avoid injury and prevent burnout. The speed and duration of your walking session should depend on your initial degree of fitness. If you are unfit, walking 15 minutes may be a challenge. As you become more conditioned, you can increase your exercise sessions to 40 to 60 minutes per session. This may be 20 minutes on the stair machine rather than 40 minutes of one activity.