If you're looking to lose weight without feeling deprived or unsatisfied, pump up your exercise routine. The more calories you burn throughout the week, the more weight you will lose. For instance, burning 3,500 additional calories per week will help you lose one pound of fat. Consult your doctor before making changes in your exercise routine.
Benefits of Exercise for Weight Loss
In addition to burning calories, exercising on a regular basis may speed up your resting metabolism. Exercise for at least a total of 30 minutes per day. Even if you don't have time to devote an entire 30-minute window to exercise, split up your session into shorter, 10-minute spurts of exercise to continue to burn calories throughout the day and meet your weight-loss goals.
Calorie-Burning Exercises
Although any type of exercise will burn calories, some activities burn more calories than others. The more calories you burn, the more weight you will lose, as long as you continue to eat a variety of healthy foods in moderation each day. Running at 8 mph burns 986 calories per hour if you weigh 160 lbs., even if you separate your run into four 2-mile sessions. If you weigh more than 160 lbs., you will burn more calories. Rollerblading for one hour burns 913 calories if you weigh 160 lbs.
Weight-Loss Workouts
In the Lose 10 Pounds in 30 Days Workout, "Fitness" magazine recommends a combination of healthy eating, cardio exercise three times a week and toning exercises three times a week. One suggested leg toning exercise is the Leg-Slimming Arabesque. Hold a hand weight in each hand, keeping your elbows straight and the weights at your sides. Lunge your left leg forward, bending your left knee and hold the position for one breath. Lift up your right leg from the ground as you straighten your left knee. Tilt your body forward and lift your left arm up in the air so it makes a diagonal line. Lower your arm and leg, then lift both the left arm and right leg again. Repeat for a total of 10 reps, then switch to the other side and do an additional 10 reps, recommends "Fitness."
Misconceptions
Exercise may help you burn calories, but it will also make you feel hungrier, says John Cloud in the "Time" magazine article "Why Exercise Won't Make You Thin." As you burn calories, the body will attempt to replenish itself. If you give into the temptations of salty snacks, sweets and saturated fat, you may end up gaining weight rather than losing it. Exercise alone will not help you lose weight -- you may also need to make permanent changes in your eating habits.
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