Step 5. Commit to Move More
No matter where you're at now, you can become "an exercise person." Excerpted from The EatingWell Diet Book. Exercise makes weight loss much easier-but more importantly people whomove more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person." It's allgood: lifestyle exercise vs. programmed exercise. These two types of activity help you burn calories. While it's important toget as much as you can in both categories, focus on making room for programmed activity daily. That way it will become a habitmore easily. Burning calories. Exercise is a terrific way to burn off calories-and knowing how much you're burning is a greatmotivator. Use our Calories BurnedChart (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 yourmuscles to push or pull weight. They help you rev up your metabolism and produce satisfying results pretty quickly. You don'tneed to be a body-builder, either! Track yourself to know yourself. Take a few minutes to write down-and give yourself creditfor- any heart-pumping activity you do, in your Activity Log (click to download pdf).
Burn it offAim to burn at least 1,000 calories/week-the equivalent of walking or running 10 miles. SEDENTARY NOW? Start at 250calories, then increase the total by 250 calories every two weeks.
Calorie Burning Rules of Thumb (not exact, but easy to remember):* Walking or running one mile is equal to 100 calories burned. * Riding a bike for the same amount of time it takes you towalk one mile burns about 100 calories.
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 caloriesas trade-off items. Doing this can lead to some pretty silly bargaining, such as: "If I run 3 miles, I can eat anotherdoughnut." Besides, most of us-even dietitians!-underestimate how many calories we eat. Think of daily exercise as a way tocompensate for those overlooked calories.
The EatingWell Diet (2007)