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  • Lily 

Is working out 30 minutes a day actually enough to lose weight?

If you force me to answer this question with one word, then the answer is:


But it’s not that simple. If it were that simple, nobody would ever be overweight, and nobody would ever need help with weight loss.

Working out is vital when we want to lose weight in a healthy way.

In fact, working out is vital for a healthy life. (even for those lucky people who can eat whatever they want and never gain any weight.  🙂


To count or not to count – this is the question.

I’m talking about ‘calories’.

When you try to figure it out and search for information online, it all soon becomes a confusing mess.

“Calorie counting works” “Don’t count calories.” “Calories are important”, “Forget about calories.”

Who would be able to see clearly when diving into the massive amount of contradictory information out there?

Let’s make it simple.

No need to count calories.
Creating a calorie deficit is essential when you want to lose weight.

Did I make you more confused? 🙂

Bare with me!

I will create a separate blog post for all things calories, but for now, let’s stick to the topic:

Is working out 30 minutes a day actually enough to lose weight?

Why am I saying that you don’t need to count calories, but creating a calorie deficit is important?

Let’s say you keep eating whatever you have been eating so far: you don’t eat more, and you don’t eat less.

BUT, you start exercising, doing a moderate to high-intensity workout every day, only 30 minutes a day.

It is sure like the way the sun comes up in the morning: you will experience weight loss within 4-6 weeks.
Because you naturally create a calorie deficit.

With a 30-minutes exercise, you can burn between 200-500 calories – and that’s quite significant. With this calculation, you burn between 1400-3500 calories per week. That’s a lot!

Now, because you didn’t change anything in your diet – voilá!
You lost weight without giving up on your favorite food!

There is a catch, however.
Actually, two:

1. You might feel hungrier – and want to eat more.
2. You might feel you deserve an extra treat after working out.

Well, either nr 1. or nr. 2 can ruin all your efforts.

Remember, we based the whole hypothetic situation on the fact that you don’t change your diet. And then, by exercising 30 minutes a day – you will lose weight!

Indeed, depending on your current diet, this approach might not be the healthiest one.

The healthiest way to lose weight is by combining exercise with a tweaking of your diet: replacing unhealthy food with healthy ones, swapping empty calories with nutrient-rich food.

But, long story short:

Yes, working out 30 minutes a day can be enough to lose weight.

Why not do it in a fun way?

Start your free trial.

About the Author
About the Author

Lily is a group fitness instructor, licensed Zumba® instructor, certified nutritionist, health coach and co-founder of Dance and Health.

She has been struggling with her weight since early childhood. She was bullied as a teenager, and that’s when her long-lasting yo-yo dieting journey started.
It continued until her twenties, when she finally decided to change and stop following unhealthy weight-loss plans.

She’s passionate about nutrition and educating others about the simplicity of health and well-being.
She firmly believes that physical and mental health is the cornerstone of succeeding in any area, and she loves helping people achieve a more joyful and healthier life.