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The Secret to Losing Weight and Keeping It Off: Physical ActivityBy James M. Rippe, M.D.
What's the secret to reaching a healthy weight and maintaining it long-term? A lot of Americans think it's the latest diet plan or product. In 2006, we spent about 55 billion dollars on weight-loss diets, products, and programs. Studies of weight-loss diets have generally reached the same conclusion: Most people can lose weight short-term on almost any diet, whether it's balanced or bizarre. But the weight loss cannot be sustained long-term by diet alone.
The "secret" to successful weight loss is to add daily physical activity to a balanced nutrition plan that allows you to consume fewer calories than your body burns. The "secret" to maintaining your new weight long-term is to stay physically active while eating in a balanced way. You can adapt your Nutrition and Activity Planners on Start Making Choices™ to help you reach these goals.
The National Weight Control Registry is a database of several thousand people who have lost at least 30 pounds and kept it off for a year. More than 90 percent of these "successful losers" exercise on a daily basis. (Walking is a popular activity.) The same percentage also eats breakfast regularly—they don't skip meals.
Regular physical activity of about 30 minutes on most days provides several important benefits for weight loss and maintenance.
Maintain and Build Your Muscle Mass
If you reduce the calories you eat to lose weight without exercising, then you will lose lean muscle along with fat. The less muscle you have, the fewer calories you need, and the easier it is to regain weight.
Boost Your Metabolism
Lean muscle is the body's engine—muscle burns the fuel we feed it. The more lean muscle you have, the more calories you can eat and still maintain your weight.
Improve Your Fitness Level
Being active not only promotes heart health and lowers disease risk, but it increases your ability to carry out all the activities of daily living. Active people have more energy.
Manage Your Stress and Improve Your Mood
Exercise and activity help relieve tension and stress. Activity also triggers various brain chemicals that help us feel good. Exercise helps improve appearance and self-esteem. Feeling less stressed makes it easier to avoid snacking too much and comfort food.
Sleep Better
Getting enough rest allows the body and mind to recover or heal from the many physical and psychological "hits" we experience daily. Physical activity promotes better sleep and relaxation.
If losing weight is one of your goals for balance, making regular physical activity part of your plan can help you succeed.
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Start Making Choices does not provide medical advice.
Information is intended for educational purposes only. See additional information.
