How Exercise Helps You Lose Weight

Reducing your intake of food is only half of the weight-loss equation. The other half is becoming more physically active. To lose 1 pound, you have to burn 3,500 calories. Exercise burns calories quickly, helping you shed those excess pounds even faster. Physical exercise builds muscle and lean body mass (see The Body Mass Index, page 18). Having more muscle gives you a higher metabolism (the process in your cells that produces energy), so you naturally burn more calories, even when you are at rest. Your metabolism stays especially high for several hours after you exercise, meaning that your body burns additional calories after you are physically active. Regular exercise also can suppress your appetite, so you don't feel like eating as much as usual. The following table lists various types of sustained physical activity. Each of these activities, which vary in time and level of intensity, can help you burn an additional 100 to 200 calories per day.

Comparing Types of Physical Activity

Less vigorous, more time

Washing and waxing car for 45 to 60 minutes

Washing windows or floors for 45 to 60 minutes

Playing volleyball for 45 minutes

Playing touch football for 30 to 45 minutes

Gardening for 30 to 45 minutes

Wheeling self in wheelchair for 30 to 40 minutes

Walking 13/4 miles for 35 minutes (20 minutes per mile)

Shooting baskets for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast for 30 minutes

Pushing a stroller 11/2 miles in 30 minutes

Raking leaves for 30 minutes

Walking 2 miles in 30 minutes (15 minutes per mile)

Doing water aerobics for 30 minutes

Swimming laps for 20 minutes

Playing wheelchair basketball for 20 minutes

Playing a game of basketball for 15 to 20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 11/2 miles in 15 minutes (10 minutes per mile)

Stair climbing for 15 minutes

More vigorous, less time

Choose an activity you enjoy or one you regularly perform. Start slowly, and gradually increase the intensity of your workout. You may want to begin by walking for 30 minutes 3 days per week. Then gradually work your way up to 45 minutes of walking 5 days per week. Your goal should be to exercise for at least 30 minutes or more most (if not all) days of the week. You can do your exercise all at one time or in shorter segments throughout the day. Eventually, as you become more physically fit, you may be able to participate in more vigorous activities for longer periods of time. But don't expect miracles to happen right away. Focus on the realistic goal of losing 1 to 21/2 pounds per week. Remember that you are not just trying to lose weight, you also want to keep it off. After you have reached your weight-loss target, continue to exercise regularly to keep the pounds off.