How long, and how often during the week should i exercise to lose weight?

3500 cal deficit: A 3500 calorie deficit will result in one pound of weight loss. So, if you consume 300 fewer calories than you need and burn an extra 200 calories with exercise (~2 mile walk), then you will lose one pound each week. If you have a net 1000 calorie deficit/day, then you will lose 2 pounds/week. Generally speaking, you should exercise 4-6 times/week for 30 minutes- 1 hour for wt. Loss.