BUT HOW IS THE BEST WAY TO LOSE WEIGHT?

Putting More Exercise in Everyday Life
If you are serious about losing weight and keeping it off, you'll want to make a permanent change in your lifestyle. Think of ways to add more physical activities to help you burn more calories. If you can burn an extra 200 to 300 calories each day, weight may cease to be a problem. Consider these activities to complement your regular exercise program:
On family outings, allow time for activities that require walking or some other physical effort.
While watching TV, make a point of doing something during commercials. Try calisthenics, stretching or just getting up to do something around the house.
Replace coffee breaks with exercise breaks. A brisk walk outdoors or to another part of the building will burn a few extra calories.
Take the stairs instead of the elevator at work. Walk to a drinking fountain or restroom on another floor of the building to get in a few minutes of exercise going up and down stairs.
When driving to work or shopping, choose a distant parking space.
Save money by doing your own physical work--mow the lawn, wash and wax the car, take out the garbage, wash the windows, or paint the house.
Think of exercise as cumulative. Take a few minutes to analyze the ways you can add more exercise to everyday life.

Exercise Q & A

1. What is the best type of exercise for losing weight?
Aerobic exercise is the best type of exercise for weight loss. The activity chosen should use large muscle groups, be rhythmic and be continuous. Some examples of aerobic exercise are swimming, running, walking, bicycling, aerobic dancing, and hiking. For some obese individuals their physicians may recommend that they participate in non-weight bearing exercise, such as bicycling or swimming.

2.How often does a person need to exercise to lose weight?
A person should start slowly--three to four times per week for a few months, working up to five to six times per week. Working out three times a week will improve cardiovascular fitness but it is not frequent enough for the ideal weight loss program.
How hard does a person have to work when working out?
You should not be working so hard that you cannot carry on a conversation. The "talk test" is an easy way to tell if you are working too hard. Your physician or exercise physiologist should start you out at 45 percent to 65 percent of your maximum heart rate. To find your exercise heart rate: 220 - age x 45 percent to get the lower end for your exercise heart rate, and repeat the process using 65 percent to get the upper end.

3.How long must a person exercise?
If fat loss is the goal, you need 30 to 60 minutes of aerobic activity per workout. Sixty minutes will produce results faster than 30 minutes. The workout should consist of a warm-up of 5 to 10 minutes, the aerobic activity for 30 to 60 minutes, and the cool-down phase lasting 5 to 10 minutes. If you have not been exercising, you should start out at a lesser amount of time (15 to 30 minutes), and GRADUALLY work up to longer periods. If you have been inactive for more than a few months, you may need to start out with 10 minutes of walking, swimming, or cycling and slowly work up to 60 minutes over a period of months.

4.Are there some people who should not exercise?
Before starting an exercise program, you should consult with your physician first. If you are over-weight or over age 35, have been inactive for several months, have a family history of cardiovascular or respiratory disease, have high blood pressure or elevated total cholesterol/HDL ratio, smoke cigarettes, have diabetes mellitus or other chronic illness--then you need to see a physician before starting an exercise program. Your physician can evaluate your fitness level and your needs. If you are under age 35 and have been active regularly, it may be safe to start a low intensity exercise program. However it is recommended that everyone see a physician first.

5.Why should I exercise?
Exercise will provide many benefits: it will maintain muscle mass, it will increase your metabolic rate and lower your body's set point; it will help lower the amount of storage fat your body has; increase production of enzymes needed to burn fat; increase the cells' responsiveness to insulin; and help the body cope with stress, to name a few.

6.When should I exercise?
Try to find a time of day that you can exercise daily. lf you can exercise at the same time each day it will become part of your routine. Most people are creatures of habit. Some people find that working out in the morning works best. Others prefer evenings to help reduce the stress of the day. The most important thing is to find a time that you can work out each day and make it a habit.