Exercise is a crucial component of any weight loss program. Being physically active burns more calories than remaining sedentary, and burning more calories than you take in will lead to weight loss. Everyone requires daily exercise, but to lose weight, you may require more than the recommended amount. According to the American College of Sports Medicine, the average, healthy adult under the age of 65 should aim to exercise for at least 30 minutes, five days a week.
Caloric Intake
One pound of fat equals 3,500 calories. Therefore, in order to lose one pound of fat a week, you need to burn 3,500 calories a week, or reduce your caloric intake by about 500 calories a day. Exercise promotes weight loss by burning calories, toning your body and increasing muscle mass. Increasing your muscle mass helps to increase your metabolism, because muscle cells burn more calories than fat cells, even during periods of rest. A combination of aerobic exercise and strength training is the best way to achieve a healthy weight loss, according to MayoClinic.com.
Important Factors
When considering what type of exercise is best for weight loss, you need to take into account your current diet and how many calories you need to burn to effectively lose weight. According to Medline Plus, if you eat an additional 100 calories every day for a year, you'll gain about 10 pounds. To keep this weight off, you need to burn an additional 100 calories a day through exercise. In order to lose weight effectively, you need to calculate the total number of calories you eat a day. The American Cancer Society has a free online tool that can help you calculate the number of calories you need to eat daily to maintain your current weight. Subtract 500 calories from this amount and you'll have the total number of calories you should aim to intake on a daily basis to lose one pound a week.
Aerobic Exercise
Daily aerobic exercise increases your level of cardiovascular activity, helping to burn calories and fat. According to Dummies.com, one way to achieve weight loss through a combination of exercise and diet is to cut 250 calories from your daily caloric intake and then perform an aerobic activity that will burn 250 calories, such as brisk walking for half an hour. Various aerobic exercises will burn a different number of calories, based on intensity and your current weight level. Step aerobics, running, jogging, walking, and swimming are all beneficial examples of aerobic activities that can help you lose weight, but other activities, such as gardening or vacuuming are also considered to be aerobic activities, depending on the intensity level. MayoClinic.com offers a sample list of different exercises and the number of calories they burn per hour.
Strength Training
According to Medline Plus, most people should include two days of strength training in their weekly exercise program. Strength training does not have to mean simply lifting weights, other exercises, such as pushups, situps, using resistance bands, and even Pilates and yoga can help to build strength, promote a more toned appearance and tightening problematic areas such as your hips, butt and waistline.
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