Exercise for weight loss

While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.

Being active is an important part of any weight-loss or weight-maintenance program. Because 3,500 calories equals about

1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

         Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity.

         Strength training. Do strength training exercises at least twice a week.

Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.

As a general goal, aim for at least 30 minutes of physical activity every day. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.