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» STEP 5. COMMIT TO MOVE MORE
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EATINGWELL DIET 101
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EATINGWELL DIET 101
Step 5. Commit to Move MoreNEW! Excerpted from The EatingWell Diet Book. Step 5. Commit to Move More Exercise makes weight loss much easier—but more importantly people who move more are more likely to keep the pounds off. No matter where you’re at now, you can become “an exercise person.” It’s all good: lifestyle exercise vs. programmed exercise. These two types of activity help you burn calories. While it’s important to get as much as you can in both categories, focus on making room for programmed activity daily. That way it will become a habit more easily. Burning calories. Exercise is a terrific way to burn off calories—and knowing how much you’re burning is a great motivator. Use our Calories Burned chart Calories Burned chart (click to download pdf) to determine how many calories you burn off with the moves you make daily. For example, walking or running is equal to 100 calories burned. What about strength training? These types of exercises involve using your muscles to push or pull weight. They help you rev up your metabolism and produce satisfying results pretty quickly. You don’t need to be a body-builder, either! Track yourself to know yourself. Take a few minutes to write down—and give yourself credit for— any heart-pumping activity you do, in your Activity Log.
Calorie Burning Rules of Thumb (not exact, but easy to remember):
Can I eat more if I exercise more? It’s motivating to know how many calories exercise burns off—but try not to think of exercise calories and food calories as trade-off items. Doing this can lead to some pretty silly bargaining, such as: “If I run 3 miles, I can eat another doughnut.” Besides, most of us—even dietitians!—underestimate how many calories we eat. Think of daily exercise as a way to compensate for those overlooked calories. Go to the Essential Weight-Loss Tools page for more information. Back to Seven Steps to Weight Loss Back to Diet main page  Buy The EatingWell Diet now and get a FREE 28-day Food Diary! The EatingWell Diet. Copyright 2007 by Eating Well, Inc. Published by The Countryman Press, P.O. Box 748, Woodstock, VT 05091. It is prohibited to copy, redistribute or transmit this work for any purpose, commercial or otherwise, without the express written permission of the publisher. Stay current with the latest issue of EatingWell. Subscribe Risk-Free Now!
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