Physical Activity and Weight Loss

If there’s a miracle recipe for weight loss, the main ingredient is exercise. Regular exercise will help you reach and maintain your healthy weight. But even more, physical activity will give you more energy, improve your mood, and reduce your risk of developing some chronic diseases.

The basic equations for weight loss are straightforward:

Calories Consumed >  Calories Used  =  Weight Gain
Calories Consumed <  Calories Used  =  Weight Loss
Calories Consumed  =  Calories Used  =  Weight Control

The formula is simple. Reduce your calories and increase your exercise and the weight will come off.

To lose weight, experts recommend that you do 30 minutes of moderate intensity physical activity five or more days a week. In addition, you should follow a healthy eating plan and consume fewer calories than you burn each day. Remember that your weight will be affected by the balance of “calories consumed” and “calories used.” The best  weight loss programs include both physical activity and calorie restriction.

Unfortunately, studies show once you have lost weight it’s extremely difficult to keep it off. In order to maintain your weight especially after losing it, you must continue to exercise, eat healthy foods and keep the number of calories you eat equal to or below the calories you use. Studies show that physical activity is by far the best way to use more calories than you consume. Exercise is a major component of all successful long-term weight control.

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. Some popular aerobic activities include walking, swimming, and bicycling.

Experts recommend moderate-intensity exercise.  The exercise is moderate if you are breathing harder and it is difficult to talk, but you can still carry on a conversation. Remember, if you are just starting, don’t over do it. Start 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!

So remember, the number of calories you eat must be less than the number of calories you use in order to lose weight. Increased physical activity is the easiest way to use more calories than you take in.  Start exercising today.

We all need different amounts of physical activity to lose and control weight. You need to find out for yourself how much activity is necessary for you. Also, remember that what you eat and the number of calories you eat are just as important. Sometimes it helps to speak with your health care provider, a fitness specialist, or a dietitian about the right amount of activity and calories for you.

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