When it comes to losing weight and keeping it off, the bottom line is you need to eat less and move more. A combination of aerobic activity and strength training can greatly impact your ability to become more efficient at burning calories. According to the American Council on Exercise, you must strike a proper balance between how many calories you consume and the number you burn, and the only way to accomplish this is with regular exercise.
The Basics
To lose one pound of fat, you have to chalk up a deficit of 3,500 calories. If your goal is to lose about one pound a week, that translates into burning 500 more calories every day than you take in. Trying to achieve that caloric deficit by only making dietary changes is not only difficult, but also an inefficient and ineffective way to lose weight and keep it off. The American Council on Exercise says engaging in regular physical activity is much more effective at keeping weight off for long-term success than any diet.
Aerobic Activity
The American College of Sports Medicine, or ACSM, and the American Heart Association, or AHA, released updated physical activity guidelines for healthy adults in 2007. To lose weight or maintain weight loss, you need to engage in 60 to 90 minutes of moderately intense cardio activity five days a week. Aerobic exercise, such as a brisk walk, elevates your metabolism during the activity as well as for a period of time after you are done, depending on the amount of effort and the duration of your exercise. You can think of aerobic exercise as a way to ignite your fat-burning flame and turn your body into an efficient calorie-burning machine.
Strength Training
In addition to cardio activity, the ACSM and AHA recommend you engage in strength training two days a week. Design your program to include 8 to 10 different exercises, with 8 to 12 repetitions per exercise. The American Council on Exercise, or ACE, recommends focusing on your shoulders, legs, abdominal region, arms, chest and upper back. The good news about strength training is it builds muscle, and the more muscle mass you have, the more calories you burn during exercise and while you rest.
Keys to Success
To stick to it and lose the weight, it is important to find activities you enjoy. You don't have to run a mile or hire a personal trainer. In fact, bowling or dancing for one hour, depending on your weight and height, can burn about 220 calories. An hour of rollerblading translates into about 900 calories burned. You can also break your cardio up into 10-minute periods dispersed throughout your day. Try mixing up your routine with intervals of intense activity, such as jogging, with less-vigorous exercise such as walking on a treadmill or taking a swim. For strength training, you can choose dumbbells, machines or resistance training, or a variety workout using a little of all three.
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