How to Exercise for Weight Loss

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By Rob McKelvie
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Exercise for weight loss

Weight loss is a goal for most Americans. We are often led to believe that some new diet will be the answer. But the permanent answer for both weight loss and fitness is exercise, along with a sensible diet that has all the nutrients we require. Our strategy should be to limit our calories to what we need and to exercise our bodies to burn and lose fat.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Motivation
Determination

Step 1

Get Ready to Exercise. Exercise readiness means developing a practical plan that you will actually follow and getting medical clearance for that plan. Weight loss is the motivation but developing your fitness is the method.
Step 2

Develop Your Exercise Plan. Because weight loss is the goal, you will need to exercise at least five days a week for 60 to 90 minutes a day, after warming up. This is the scientific recommendation contained in the 2005 Dietary Guidelines for Americans. You will have to work up gradually to 60 to 90 minutes a day; don't start out trying to do that amount.

The easiest exercise is walking, either outdoors or indoors. The preferred form of exercise for burning fat is aerobic exercise, which also results in cardio respiratory fitness. Walking is a safe and effective aerobic exercise when done at a moderate or brisk pace.
Step 3

Exercise for Weight Loss. Aerobic exercise at a moderate pace is the most efficient and effective method of burning fat. Walking at a brisk pace is aerobic exercise. You will know when you are in the fat burning zone when you reach sighing respiration (not gasping for air) and your pulse is elevated but not racing. Be careful not to overdo it. Take two to four months to develop the fitness needed to do 60 to 90 minutes of daily walking at a brisk pace. (See the Resources section for two articles on walking.)
Step 4

Exercise for Fitness. Once you have been doing aerobic exercise for two or three months your fitness should be sufficient to begin other forms of exercise. The most important form for weight loss after aerobic exercise is strength training. You will be able to add muscle through strength training and this will increase your metabolism so that you will burn more calories than before even at rest. (See the Resources section for two articles on how to do strength training.)
Step 5

Add Other Physical Activities. After you have firmly established habits of aerobic exercise and strength training, it would be a good idea to incorporate additional forms of physical activity into your life. You will by then have developed the fitness to handle more vigorous play and your weight loss should be progressing well. So dance more! Play outdoor games when the weather permits. Get up and move every chance you get. Your body should be loving activity by now. See the Resources section link to the article "How Have Fun Improving Your Health."
Step 6

Overcome Obstacles. The most often stated obstacle to exercise is the lack of time. But people can find the time for fitness activities if they make it a top priority in their lives. Reduce your TV watching by two hours a day. Or do some of your exercising while watching TV. Break up your exercising into 15-20 minute segments during the day. "Where there's a will there's a way." Use your weight loss goals to get and keep yourself motivated. See the Resources section for a link to the article "How to Motivate Yourself to Lose Weight."
Step 7

Make Wiser Food Choices. Instead of trying to stick to a strict low calorie diet, just make better food choices to aid weight loss. Cut out junk food and fattening high calorie snacks and desserts. Instead eat more fruits, vegetables, whole grains and fat-free milk products. These are much better for your health. See the Resources section for the article "How to Lose Weight by Making Wise Food Choices."

How to Exercise for Weight Loss

Things You'll Need:

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