TIPS TO HELP YOU REACH YOUR EXERCISE AND WEIGHT LOSS GOALS
This information is from the HEALTHbeat e‐mail supplement to the Harvard Medical School’s HEALTHbeat magazine,a great resource for your weight loss goals and many other health issues.
You can subscribe to the weekly HEALTHbeat e‐mail supplement by visiting the publication’s Website at www.health.harvard.edu/healthbeat.
Need to lose weight? Cutting back on calories consumed while bumping up total activity level is the most effective method for weight loss goals.
Wolfing down a candy bar takes a mere minute or two; walking off those calories would take most people about 40 minutes. To lose a single pound, you need to burn approximately 3,500 calories.
Doing so through activity alone could easily take a few weeks of regular, moderate exercise. On the other hand, consuming 500 fewer calories a day will result in the loss of a pound a week to reach your weight loss goals.
For that reason, dieting alone seems as though it would be a fast path to your weight loss goals.But regular exercise offers certain benefits beyond calorie burning. It slightly increases your resting energy expenditure— that is, the rate at which you burn calories even when the workout is over and you are at rest of trying to reach your weight loss goals.
And pounds lost through boosting your activity level consist almost entirely of fat. Plus, some studies suggest exercise preferentially targets abdominal fat, which plays a role in hypertension, cardiovascular disease, and diabetes as well as your weight loss goals.
Counting calories: What it takes to burn a pound of fat and reach your weight loss goals
It takes roughly 3,500 additional calories spent in physical activity to burn a pound of fat to reach your weight loss goals.
Walking or jogging uses up roughly 100 calories per mile. (Note: Your actual calorie expenditure depends on a number of factors, including your weight and pace and the weight loss goals your shooting for.)
You’ll shed approximately a pound of fat for every 35 miles you walk, assuming your levels of food intake and other physical activity remain the same.It all comes down to the weight loss goals you have set for yourself.
If you walk briskly (at a pace of 4 mph) for half an hour on five out of seven days you should have no problem reaching your weight loss goals, you’ll log 10 miles a week. At the end of three‐and‐a‐half weeks, it’s possible to lose 1 pound even if the number of calories you consume stays the same.
If you also cut back on the amount of food you eat by a few hundred calories a day, you can hasten the pace of your weight loss goals.