Being physically active can help you lose and keep weight off. Determine how much you require.
Being physically active is essential for any weight-loss or weight-maintenance regimen. Your body expends more energy when you are active (calories). And you lose weight when you burn more calories than you intake. According to the 2015-2020 Dietary Guidelines for Americans, most people need to cut their calorie intake while increasing their physical activity to lose weight. In general, to lose 1 1/2 pounds (0.7 kilograms) every week, you must lower your daily calorie intake by 500 to 750 calories. Other things can have an impact on this equation. Because of the changes that occur in the body over time, you may need to reduce calories even further to continue losing or maintaining weight.
Is it better to diet or exercise?
Both are important. Diet has a greater impact on weight loss than physical activity; physical activity, especially exercise, has a greater impact on weight loss maintenance. Weight loss without physical exercise, particularly in the elderly, might worsen frailty due to age-related declines in bone density and muscle mass. Including aerobic and resistance training in a weight-reduction program helps to compensate for bone and muscle loss.
For the majority of healthy adults, the U.S. Department of Health and Human Services suggests the following workout guidelines:
Aerobic exercise
Get at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous aerobic activity per week, or a combination of the two. The instructions recommend spreading out this activity over the period of a week. Increased physical activity will bring even higher health benefits. However, even minor quantities of physical activity are beneficial. Short bursts of activity throughout the day can add up to bring health benefits.
Strengthening exercises
At least twice a week, perform strength training exercises for all major muscle groups. Aim for a single set of each exercise, with a weight or resistance level that is heavy enough to exhaust your muscles after 12 to 15 repetitions.
Brisk walking, swimming, and mowing the lawn are examples of moderate aerobic exercise. Running and aerobic dancing are examples of vigorous aerobic exercise. Strength training can be accomplished through the use of weight machines, your own body weight, resistance tubing, or sports such as rock climbing.
Aim for at least 30 minutes of physical activity per day as a general objective. You may need to exercise more if you want to reduce weight, maintain your weight loss, or accomplish certain fitness goals.
You must be logged in to post a comment.