If you want to lose weight, exercise is an effective tool. Choosing the right exercise program, however, is important. An effective program for weight loss should include aerobic activity and strengthening activities, according to MayoClinic.com. Calculating your weight loss goals will assist in choosing appropriate activities for weight loss.
Calculate Weight Loss Goals
Losing weight through physical activity requires setting goals. To burn a pound of fat, you need to shed 3,500 calories a week, according to MedlinePlus. If you want to lose two pounds of fat weekly, which is the fastest weight loss recommended, burn 7,000 calories weekly through exercise. If meeting this goal is too difficult, you can combine exercise with cutting dietary calories for weight-loss. For example, you can burn 600 calories through activity and eat 400 fewer calories, which equals 1,000 calories a day, or 7,000 calories a week.
Schedule Weekly Activity
For weight loss, you need at least 30 minutes of physical activity daily. Starting out, you might select low-impact activities such as walking, which burns 277 calories an hour for a 160-lb. person. After your strength increases, however, select higher intensity activities. These activities burn more calories per hour, resulting in quicker weight loss. For example, running burns 986 calories an hour and jogging burns 584 calories an hour, according to MayoClinic.com. Playing basketball for an hour burns 584 calories. Talk with your doctor before starting any new physical activity program.
Strength Training
Strength training is an important component to a healthy exercise plan. It develops stronger bones and assists with weight loss. Building muscle allows your body to burn more calories daily. It also reduces fatigue and helps manage chronic illness like depression and back pain, according to MayoClinic.com. Schedule two to three sessions weekly for weight loss.
Don't Forget Diet
Exercise is an important tool for weight loss. However, if you eat poorly, you won't maximize weight loss. An effective weight loss program should offer flexibility. It shouldn't completely forbid entire food groups, yet encourage healthy food choices from a variety of food groups. It should include low-fat dairy, lean protein sources, fruits, vegetables, whole-grain carbohydrates and healthy fat sources. For example, monounsaturated fats are linked to quicker rates of weight loss, according to CBS News. These fats are found in nuts and vegetable oils, like olive oil. MayoClinic.com offers a Healthy Food Pyramid Tool to assist in calculating your daily calorie requirements.
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