Being physically active and eating fewer calories will help you lose weight and keep the weight off over time.  On average a 150 to 300 minutes (2 ½ to 5 hours) a week, or 30 minutes a day of moderate-intensity activity such as brisk walking helps. People who want to lose a large amount of weight, more than 5 percent of their body weight and people who want to keep off the weight that they’ve lost may need to be physically active for more than 300 minutes of moderate-intensity activity each week.

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