Exercise For Weight Loss
 

Regular exercise will help you reach and maintain a healthy weight. Physical activity will give you more energy, improve your mood, and reduce the risk of developing some chronic diseases. 

The basic equations for weight loss are: 

Calories in Food  >  Calories Used  =  Weight Gain
Calories in Food  <  Calories Used  =  Weight Loss
Calories in Food  =  Calories Used  =  Weight Control

To lose weight, experts recommend that you do 60 minutes of moderate- to vigorous-intensity physical activity on most days of the week. In addition, you should follow a nutritious eating plan and consume fewer calories than you burn each day. Remember that your weight will be affected by the balance of “calories-in” and “calories-out.” The best  weight loss programs include both physical activity and calorie restriction.

Often once you have lost the weight it is difficult to keep it off. In order to maintain your weight after weight loss, experts recommend that you do 60 to 90 minutes of daily moderate-intensity exercise while continuing to eat nutritious foods that do not exceed your calorie requirements. Studies show that physical activity is one of the most important components for successful long-term weight control.

We all need to do different amounts of physical activity to lose and control weight. You may find that you need to do more, or that you may not need to do as much. Also, remember that your eating plan and the number of calories you eat are just as important. You may wish to speak with your health care provider, a fitness specialist, or a dietitian about the right amount of activity and calories for you.

One way to meet your increased exercise goals is by participating in aerobic activities. Aerobic exercise includes any activity that makes you breathe hard and increases your heart rate for a sustained period of time. Common aerobic activities include walking, swimming, and bicycling.

Experts recommend moderate-intensity exercise.  The exercise is moderate if you are breathing harder, it is difficult to talk, but you can still carry on a conversation. If you are just starting, slowly work up to a moderate-intensity pace.

Whether your goal is to achieve and maintain a healthy weight or improve your health, becoming physically active is a step in the right direction. It is never too early or too late to make exercise a part of your life! Physical activity is always part of a healthy diet plan.