We all know that exercise is important. Nike has told us for years to Just Do It. The American Heart Association recommends adults do at least 30 minutes of moderate to intense aerobic activity daily for at least five days a week. As important as exercise is for our overall health and well-being, it’s very difficult for a person to exercise away pounds when losing weight.
To lose a pound you have to burn 3500 calories through exercise, eat 3500 less calories or a combination of the two. For most people, walking a 20-minute mile (3 mph) will expend around 100 calories for the one mile. At that pace you would need to walk 35 miles totaling 700 minutes which is 11.6 hours.
Roper St. Francis Physicians Endowment and the Charleston County Parks and Recreation Commission have teamed up to create Move IT. Move IT is a physician-referred health and wellness program to assist persons to get back into exercise or to expand what they are currently able to do in order to build confidence, endurance and self-esteem. One of the benefits of exercise/moving when losing weight is that many people tend not to eat while they are exercising providing the added benefit of reducing calories consumption.
Restricting calories and not entire food groups is key to losing weight. Limiting your caloric intake by 350 calories per day will help you lose a pound every 10 days, which is 3 pounds per month totaling 36 pounds in one year. Small changes such as replacing mayonnaise (188 calories per 2 tablespoons) with mustard (18 calories per 2 tablespoons) and drinking water (0 calories) instead of a 20 ounce bottle of regular soda (240-290 calories) can do the trick.
Small changes can also have a big impact on your physical well-being. Exercise is important but it won’t help get rid of all the extra pounds. You must restrict calories in order to be successful at losing weight. Follow Nike’s advice and Just Do It!
By: Molly McBrayer, Clinical Manager Bariatric and Metabolic Services