Regular exercise increases the amount of calories you burn and improves your functional capacity to perform daily activities. Physical weight loss programs are the most effective when combined with a dietary intervention. Healthy adults can start exercising for weight loss today, but those with pre-existing health conditions should seek approval from a health care professional.
Getting Started
Your health professional can determine the amount of calories you should burn weekly through exercise. Achieving this goal immediately might not be possible or good for your health. Work up to your goal amount of calories burned incrementally over a period of four to six weeks. Increase your calories burned as your fitness level increases, which might be once every few days or once a week. You know your fitness level has increased when the same amount of exercise does not make you as tired as it once did.
Secrets to Long-Term Success
Recent clinical studies of behavioral weight loss strategies show several factors that lead to long-term success when following a physical program to lose weight. Exercising for short periods of time and owning your own exercise equipment might improve your chances for long-term weight loss. People increase their physical activity, and in turn calories burned, when they see signs encouraging stair use, and have access to exercise equipment and the opportunity to use exercise facilities. Attending a structured exercise program is not necessarily better than lifestyle exercise changes, such as taking your dog for longer walks and taking the stairs instead of the elevator, for long-term weight loss.
With and Without Dieting
Physical programs to lose weight have a minimal impact on weight loss without a dietary component, according to a study by the University of Oklahoma and published in the May 2009 issue of the journal "Nutrition and Metabolism." Over 14 weeks, participants participated in an exercise-only weight loss program or a program that also included a high-protein or low carbohydrate diet. All programs, including the exercise-only program, produced a significant reduction in waist size and improved muscular fitness, but the diet and exercise programs produced the greatest loss of body fat.
American Heart Association
The American Heart Association recommends a physical program combined with dietary changes for healthy adults trying to lose weight. The types of exercise you should do depend on health conditions, limitations or goals you might have. In general, you should perform 30 to 60 minutes of physical activity five to seven times a week. Choose physical activities you enjoy that can be permanently incorporated into your weekly schedule. Engage in short bursts of exercise, such as taking a walk during coffee breaks and taking the stairs.
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