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The key to weight control is balancing our energy (food) intake with how much energy our body burns (physical activity).
To lose weight, you must burn more calories than you eat. Exercise is a key way to do this.
Muscles cells burn more calories than fat cells throughout the day, even while you are resting. This helps boost your metabolism. How much exercise you need to make a difference in your weight depends on how much you eat and what activity you are doing.
A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Walking a mile a day for 30 days will achieve the same result, as long as you don't eat more than usual. If you eat 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year.
The combination of exercise and diet is the best way to control your weight. AEROBIC EXERCISE Aerobic exercise is exercise in which you are continuously moving a large muscle group such as in your arms legs and hips for a period of time.

Walking can be a good exercise to start with. Every week increase the time you spend with the activity, do it more often or add a second activity. You can increase the speed of your activity or the difficulty of the activity, such as going up hills. STRENGTHENING All adults should do exercises to strengthen the muscles at least two days a week. Make sure to do exercises that work on all the parts of your body. If you are doing a regular program of strength training (weight lifting), your muscles will get bigger. It is possible that your overall weight will increase, because muscle weighs more than fat. Your body composition is a better indicator of your overall health than the number on the scale. If proper technique is followed, most people of any age can safely lift weights.
It is important, however, to check with your doctor before you start to train with weights. Also, consult an experienced personal trainer or coach prior to beginning a weight lifting program.

This can help prevent injuries and the loss of muscle strength and endurance that occurs with bed rest and inactivity. Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website. Exercising and eating right must become things that you do without question, like bathing and brushing your teeth.
Don't try to do too much too soon and don't quit before you have a chance to experience the rewards. You can't regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if you keep at it.

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