Physical activity is a necessary component of a weight loss program. Exercise increases the amount of calories burned and results in weight loss. The more physically active a person is the more calories a person will burn. Small changes such as using the stairs instead of the elevator, exercising while watching television, and working out during lunch breaks promotes weight loss. Exercise in combination with healthy eating results in greater weight loss than exercise alone.
Facts
One pound of body fat equals 3,500 calories, thus 3,500 calories must be burned through exercise or a change in diet to lose one pound. If 500 calories per day were burned through exercise, one pound of weight would be lost. According to the National Weight Control Registry, 89 percent of the people who ate healthy and exercised consistently maintained weight loss for over a year.
Recommendations
In order to lose weight and keep it off the National Weight Control Registry found people exercised an hour per day. Exercises should be performed at a moderate to high intensity to increase the heart rate and burn more calories. One to two pounds per week is recommended for sustainable weight loss.
Methods
Amount of calories burned in an hour is dependent on the weight of the person, type of exercise performed and the intensity of the exercise. On the low end of the calorie burning spectrum, a 160 pound person will burn approximately 200 calories in an hour walking 2 mph, bowling, dancing and weight lifting. On the high end, a 160 pound person will burn nearly 600 calories in an hour jogging 5 mph, playing singles tennis, in a basketball game or playing touch football.
Considerations
According to the National Weight Control Registry individuals who lost a minimum of thirty pounds and kept it off for more than a year weighed themselves regularly, ate five small meals per day including breakfast, consumed small portions and ate plenty of fiber rich foods found in whole grains, fruits and vegetables.
Benefits
According to Mayo Clinic, in addition to weight loss, consistent exercise has multiple benefits including improved mood and energy, sound sleep, decreased risk of heart disease and increased libido.
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