Slow and Steady Wins the Weight Loss Race

Tips for Physical Activity

Depending on health status, adults should aim for at least 2 hours and 30 minutes of moderate aerobic exercise or 1 hour and 15 minutes of vigorous aerobic exercise every week. Activities should be done for at least 10 minutes at a time and should be spread out throughout the week. Ideally, adults will do aerobic activities at least three days a week and strengthening activities at least two days a week. So, what does all this mean?
 
Aerobic activities are those that increase your heart rate and make you breathe harder. They can be either moderate or vigorous in intensity. Strengthening activities include calisthenics (sit-ups, push-ups, and jumping jacks, for example) and weight lifting.
 
How can you tell the difference between moderate and vigorous aerobic activities? If you can talk but not sing while doing the activity, then it is probably moderate in intensity. If you can only say a few words without stopping to catch your breath, then the activity is probably considered vigorous. Examples of moderate exercise include a brisk walk, raking the lawn, dancing, and doubles tennis. Examples of vigorous activities include jogging or running, chopping wood, swimming laps, and competitive basketball.
 
If you are not getting enough physical activity, start adding activities to your daily routine slowly. You could begin by walking your dog for 10 minutes in the evening or playing basketball in the driveway with your children. Try to increase your physical activity until you are reaching your weekly goals.
 
It is most important that physical activity be safe and fun for you to do. Talk to your healthcare provider about activities that are safe for you and then try different activities until you find ones that you like. After all, if you don't enjoy it, you won't want to do it regularly.
 

Realistic Expectations for Weight Loss

Rapid weight loss is unhealthy, and it is unrealistic to expect that weight loss will be fast. While people may lose weight more rapidly at the beginning of a weight loss program, most of that weight is from water and can be regained just as fast as it was lost. Rapid weight loss cannot be maintained. Instead, aim for consistent weight loss of one to two pounds a week until you reach your goal.
 
People are often tempted to chase what they consider to be an ideal body weight. While this may satisfy their cosmetic goals, it is not necessary in order to achieve a more healthy body. A 5 percent weight loss can be enough to improve blood pressure, cholesterol, and type 2 diabetes. For example, if a person weighs 200 pounds, losing 10 pounds could be enough to improve other health conditions they may have, even if their ideal body weight is 150 pounds.
 
Setting unrealistic weight loss goals can be devastating to a weight loss program. Instead, try making small goals. Once you achieve one goal, make another and reach for it. Involve your healthcare provider. They can help you make healthy, realistic goals and monitor the other health conditions you may have for changes.
 
Tips to Keep Holiday Weight Gain Down

Weight Loss Information

Terms of Use
Advertise with Us
Contact Us
About eMedTV
Privacy Policy
Copyright © 2006-2017 Clinaero, Inc.
eMedTV serves only as an informational resource. This site does not dispense medical advice or advice of any kind. Site users seeking medical advice about their specific situation should consult with their own physician. Click Terms of Use for more information.