Exercise and Calories: Getting It Right
There's a lot of confusion about exercise and weight loss. Some people think it actually contributes to weight gain. Can this be true? In a word, no. There are, however, a couple of reasons why people can readily come to this conclusion:- Rigorous exercise can stimulate hunger. It's a biological response to maintain energy balance. It's important to recognize this, and make a moderate choice after exercising (and pre-plan that snack!).
- Most of us really overestimate how many calories we use in exercise, and underestimate the calories we're eating. It's takes only a few minutes to consume 500 calories, but close to two hours to burn it off. This kind of thinking could easily pack on pounds, even while exercising!
Don't forget "activity of daily living." The kinds of things we do all the time—grocery shopping, housecleaning, taking the stairs, parking far away from the destination—all add up during the day.
Buy a pedometer to track your steps. About 2,500 steps makes a mile—about 100 calories. With about 3,500 calories in a pound, you can even prevent "weight creep"—that slow, steady yearly increase (10 pounds for many people), with just an extra 20 minute walk for 2,500 steps!Whether you are physically active in a gym, doing a sport, or just active in your everyday life, the commitment to moderate activity is key both to heart health and weight control.
Comments
I exercise daily at the local YMCA for about 30-45 minutes. I have found that the gym is a no excuse way for me to get my exercise done. I have been doing this for 2 years. I used to walk outdoors but the weather was always a barrier.
I have lost 78lbs since the end of May.I walk daily and watch the food intake.I average 5 miles a day.I walk outdoors.I try and never miss a day,whether it's raining,snowing or freezing.I dress for the weather and get my walk in.I split my time between a very steep hilly place and a park.When eating out I try and choose the healthiest choices and watch portion control.I have gone from a size 20 to currently a size 12.I am just a few miles from 10"s :)I am proof,it doesn't take gimmicks,pills or surgery! It just comes down to taking each day at a time and knowing that it requires a lifestyle change.I feel 300% healthier than I did last May! Good luck to all trying to fight the pounds and know you can do it when you believe in yourself :).Happy New Year to all!
The best exercise for me is just walking my son to school everyday it's 1 mile there and 1 mile back that adds up to 20 miles a week I do twice a day one to drop him off at shool and once to pick him up, it takes about 15 to 20 minutes each way, and to change it up sometimes I let him ride his razor scooter to school I push him that gets the arms working and then when he gets to school I ride the scooter back home for two reasons one it gets me home in 10 minutes so it's faster and also it gives my legs a good workout, I have gone from a size 14 to an 8 in a year and a half, I do get a lot of other parents looking at me thinking I must be crazy in the winter its cold out side but I just think to myself look at what I have achieved and it didn't cost a thing, no gym membership don't need gas for the car, its saves money and it makes you feel good and I know my kids get to school safely. so if you are thinking of loosing weight for the new year try it it might work, happy new year to all.
I schedule sessions with a personal trainer at a gym three times a week. If I schedule the exercise I won't skip it. I have a treadmill at home but I rarely use it.
CURVES circuit training 2-3 times a week. Walk around the neighborhood. Bike ride 1-3 miles a day. Meals or snacks every 3 hrs. and only about 1500 calories a day helps me maintain a frame of 150 lbs. at 5' 7.5".
I walk/run at least 5 days a week and add free weights in at least days a week. It makes me feel great and very energized. If I skip a day of any sort of exercise, I feel very slugish. I have been doing this for 5 1/2 years now and maintian my weight at 130 pounds and am 5'8". It works for me.
Lifestyles Family Fitness, I go every morning at 5:00 a.m. workout for about 20 minutes and then take the spinning class that starts at 5:30, after that I hit the showers and head to the office. I go Mondays through Fridays and try and take the weekends off, but sometimes I just have to go. Plus I work with a personal trainer once a week at night just to keep me on track.
It needs to be a way of life and fun in order to make it work.
i do between 20 and 30 belly crunches per day and use 30lb dumbells at home 3 times per week. i travel up and down my stairs more often than necessary to maintain my 130lb frame. i am 5'5" and trying to get down to 125lbs. i follow a healthy diet of low carbs and high protein with fruits and veggies and try to consume at least 8 glasses of water per day. so far it is working for me. i have gone from a size 12 to a size 8.
Hundreds of people have said that the "Fat Smash Diet" actually WORKS.
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With 30 years of teaching and participating in fitness I just can't beat the efficiency of Curves and walking the dog...then just adding something different every week to keep it interesting (ski, tennis, fit ball, whatever). At 47 I hit my bumps but returning to the basics of 30 minutes of activity a day and sticking to the 80-20 rule (eat well 80% of the time)gives me lots of energy and enjoyment.
I started last Jan. by walking a mile a day and progessed from there. Last summer I was up to 9 miles a day. I joined the Y and did the classes watched what I ate with treats from time to time. I use the Eliptical machines for 4 to 6 miles a day along with bike walking and workout ball at home. I've lost over 70 pounds and have kept it there for 10 months and going down but it's a slow go now. I am very tone and workout ball helps with abs legs and arms. Biggest advise make time for yourself everyday to workout you are worth it. Start out small and build up it does not take long to build up endurance and your body loves it! Stress in my life is reduced with a good workout. I look forward to it everyday it makes me feel good in the way I look and how others look at me. My goal is to wear a bakini on the beach this year...summer will be here soon and so will my bakini lol.
I try to get up in the morning and do workout videos, I love turbo jam, the firm, taebo and hip hop abs. I alternate to keep it interesting as well as to go from aerobic to muscle training. It works for me!
I walk everyday after working a 10 hour shift. I stop past the YMCA. I started this in 2001. I am going to participate in a tryathalon this June so I have added core training and swimming to my routine. My exercise program not only helps me stay fit but it is also a good stress relief.
I joined the newly opened health club where I work. I work out 6 days a week for a minimum of 1 hour per day. I lift weights and do a lot of cardio. I've lost 58 lbs so far. I feel great and have lots of energy. The elliptical was difficult for me at first and I could barely manage 3 minutes. Now I can go 60 minutes at level 10. It's been 2 years and I've maintained my new current weight. I'm still trying to lose an additional 32 lbs.
