Losing weight can be difficult, especially if you're eating more than you think and not exercising. Many people make the mistake of thinking that frequent exercise means they can eat whatever they like and not gain weight. Time.com reports that exercise can make you hungrier and cause you to eat more without realizing it. Alternatively, you might frequently treat yourself to a burger and fries or other unhealthy food after a good workout. While high-calorie foods are acceptable in moderation, eating them frequently can hinder weight loss, whether or not you exercise.
The Facts
Diet or exercise alone might not be enough to help you lose weight. The Centers for Disease Control and Prevention recommend combining healthy eating and frequent exercise to lose between 1 lb. and 2 lbs. a week. This might seem a small amount, but it is easier to keep the weight off if you lose it slowly and steadily.
Considerations
Adding exercise to your diet plan might not be enough to kick-start your weight loss if you're eating too much. Calculate the amount of calories you need per day using an online calculator -- find a link to one in the Resources section -- then write down everything you eat for a week. Calculate the calories you consume in a day based on your food diary. The results could surprise you. A pound of fat contains 3,500 calories, so cutting your calories by 500 per day through diet and exercise can help you lose 1 lb. per week.
Amount
Increasing the amount of exercise you do each week can help you with your weight loss goals. The American Heart Association Guidelines suggest at least 150 minutes per week of moderate exercise, such as brisk walking, or 75 minutes per week of vigorous exercise, such as jogging. This works out to approximately 30 minutes a day, five days a week. Increase this to 45 minutes or an hour each day, five days a week for weight loss.
Intensity
The intensity of your workout affects the calories burned and weight lost. The more intense the workout, the more your heart rate and breathing will increase. The President's Council on Fitness, Sports and Nutrition recommends subtracting your age from 220 to determine your maximum heart rate. Calculate 60 to 80 percent of this number to determine your target heart rate, and try to stay within that range when exercising to ensure your workout is successful.
Strength
Failing to add strength training to your exercise regimen could prevent you from losing weight. Strength training helps prevent muscle loss. It builds lean muscle mass and increases the strength of bones, tendons and ligaments. Lean muscle tissue also raises your resting metabolic rate, which determines how many calories you burn when sedentary. Lift weights at least twice a week and give yourself at least two days rest between workouts to recover.
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