Tips for Losing Weight With Exercise

Tips for Losing Weight with Exercise

Many women struggle to maintain a healthy lifestyle that includes a balanced diet and regular exercise. Let’s face it: if it was easy, everyone would do it. Luckily, the American Dietetic Association spells out pretty clearly what you should be doing if you want to achieve your personal fitness goals and well-being.

The key to weight control is balancing our energy (food) intake with how much energy our body burns (physical activity). To lose weight, you must burn more calories than you eat.

  • Exercise is a key way to do this. When you exercise regularly, you build stronger muscles. Muscle cells burn more calories than fat cells throughout the day, even while you are resting. This helps boost your metabolism.
  • How much exercise you need to make a difference in your weight depends on how much you eat and what activity you are doing. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Although that may seem like a lot, you don’t have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, as long as you don’t eat more than usual.
  • If you eat 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could lose the weight or keep it off by doing 30 minutes of moderate exercise daily. The combination of exercise and diet is the best way to control your weight.

Regular exercise—including walking—decreases your risk of:

  • Anxiety
  • Depression
  • Heart attack
  • High blood pressure
  • Obesity
  • Osteoporosis
  • Some cancers
  • Stroke
  • Exercise also improves good cholesterol (HDL) levels

You should always check with your health care provider before you begin any new form of exercise.

2 Comments

  • Caroll Chickowsky says:

    EDITED FROM YOUR EMAIL ABOVE:
    If you eat 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could lose the weight or keep it off by doing 30 minutes of moderate exercise daily. The combination of exercise and diet is the best way to control your weight.

    QUESTION:
    Can you provide a general list as a guide line by age, to provide more detail on calories. . .break down on intake of protein and nutrients?

    I have been reading and gov. site for my age (81) and weight, note that I need 60 to 80 grams of protein. I personally take in less food, exercise 7 days a week for min. of 30 minutes and have not lost weight but inches.

    NOTE: Meet up with a Harris (main bldg) dietitian and all she did was to indicate size of food intake, no breakdown by gram of protein and nutrients. . .what foods contain the most and only listing that I should eat three meals and two snacks a day.

    Plus she never once asked me why I had made the appointment and what information was I looking for.

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