Basal metabolism: The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.
zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your basal metabolic rate.”
There are 11 variables that affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training radio episode.
By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, though, in case you’re not into “jumpy” moves. You could do spiderman push-ups, which are very low impact.
We were once asked about “amping up my old ass metabolism” by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your
old ass donkey doing nothing.
As to your digestion…the word “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!
We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!
Readers: What high intensity, low impact moves have you discovered that we can share with other readers , especially
me those with bad knees?
We have entered a contest by Anytime Fitness that we really want to win. Please click now on the link and give us your vote. We are the twins on the ball who are “flying” through the silver air! Thank you. P.S. It will take about 7 seconds of your time, and we do appreciate every vote!
Burn at least 12 kcals twitching your fingers to subscribe to our YouTube channel and blog. And another 13 when you follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the sidebar. Really, it’s all about helping you!
Citation for diet stats: http://www.disabled-world.com/fitness/metabolism/#ixzz2DfacauSZ
Perhaps you’ve spent months being diligent about exercising and eating healthfully. And now the holidays are creeping up faster than a heart rate monitor. How do you stay trimmer than a decorated tree and less stuffed than a turkey come Thanksgiving?
1. Drink lots of water and green tea before the feast. You will feel full and less inclined to overeat.
2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories later when the “good stuff” arrives. Inevitably you will be so hungry come THE meal that you will overeat or choose whatever is closest.
3. Mentally sort foods into 3 categories:
Planning and paying attention have a definite effect on how much you pile on your plate.
(For more motivation and strategies to keep you on track, click to download our radio episode as a podcast you can listen to while working out – or when avoiding that one weird relative who is coming over Thursday:)
4. Opt for a salad instead of dinner plate. You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.
5. Get up from the table when done. Do not sit with food in front of you calling your name á la “Little Shop of Horrors.” And don’t leave food just sitting out. You can end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. Put it away right after the meal (or at least as soon as is politely possible). Your guests will probably thank you. Ok, maybe thank you.
6. Put your mind over matter. If you’re a person who likes to talk to herself (like Alexandra does), just ask yourself this when you’re filling your plate, “Am I choosing this because I’m hungry or because it tastes good?” We aren’t here to say you “shouldn’t” this or “should” that, but the awareness will help you make a considered decision.
7. Go for a walk. What better way to spend quality time with your favorite rellies or friends than by putting on a jacket and getting outside?
Readers: What tips do you have to share? We’d love to know them, especially with December almost here!
Fill up with fitness solutions and some fun when you subscribe to our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar. We’ll be ever so Thanksgiving grateful!
Did we mention no equipment is necessary, except for gravity? For all their benefits, lunges are only effective if done with good form and technique. For whatever reasons, they are hard for most people to execute properly. After 30 years of teaching lunges, we thought we’d share some of the wrong and right ways to get a leg up on your lunges!
Most common errors:
* front knee too far forward
* back knee too close to the ground
* back foot diagonal, putting it out of alignment
* upper body leaning forward
* feet too close together
* leading with toes (for moving lunges)
* knee, hip, toes and heel square to front (if there is knee torque, use the knee as the gauge)
* feet hip distance apart
* front knee directly above the ankle
* back knee at a 90 degree angle, several inches off the floor
* upper body lined up – head over heart over hips
* leading with heel (for moving lunges)
Don’t lurk. Don’t lurch. Lunge! While you’re at it, according to the American Council on Exercise, an excellent weight loss combination is lunges and walking uphill. Say, did we ever show you our video about uphill walking?
Which do you prefer, lunges or squats? Or lurches?
Lower your fingers over the keyboard, then lunge forward to hit “subscribe” on our YouTube channel and blog. Follow us on Twitter: AlexandraFunFit and KymberlyFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar.
We love your name; it means “wonderful” and “peace.” We’re going to tell you right up front that we are NOT fans of “cheat days” for a whole bunch of reasons. We shall now do our best to talk you out of eating this way.
* Just the name implies you’re a cheater. Who wants to feel that kind of shame and have that label? It’s all negative. We hate the whole concept of looking at food as good or bad. Food isn’t moral; it’s fuel.Food is not moral; it's fuel. Shift away from bad & good thinking in order to lose weight,… Click To Tweet
*Also, what do most people (and probably you) eat on those 3600 calorie days? Salad? Roasted veggies? Fruit with yogurt? Suuuuuuuure. More like ice cream, candy, chips and all kinds of high fat foods. Sadly, that fat makes its way to your brain, telling it to ignore the “I’m full” signals that those lovely hormone regulators – leptin and insulin – are trying to send. Think of them as your parents, yelling “Put the spoon down,” and the fat as earbuds that you stuck in your ears so you wouldn’t have to listen. It’s not good to become resistant to leptin and insulin because they are your BFFs, and want to help you.
* This “fat high” can last for up to three days, which means you will spend half of the next week wondering why you’re extra hungry, especially for those high-fat foods. Basically, it’s a short-lived addiction, and willpower cannot overcome addictions.
* Math has an uncomfortable way of butting in to your weight loss business. If you reduce your caloric intake by 500 calories a day, you’ll lose about a pound in a week – 500 X 7 = 3500. Everyone is different, but these numbers are a great place to start. You say you normally eat about 1750 calories per day – 1750 – 500 = 1250 (the low number on your diet plan). It will take more than a week to lose a pound of weight if you are at the higher, 1350 amount. But on that 3600 calorie “cheat day,” kowabunga – you just got yourself an extra 1850 calories (3600 – 1750 = 1850). So in 6 days you reduced your intake by 3000 calories, but on that seventh day you took in an extra 1850 (3000 -1850 = 1150). So for the entire week, you had a total reduction of 1150 calories, which means you’re losing less than half a pound a week.
* If you jogged in place during the above math lesson, you might have burned some extra calories! If you hate math, that section just above said, “Cheat Day = Bad Idea.”
* You also asked about metabolism, so let’s go over some weird “opposite day” type of stuff – When you eat less, you expend calories at a slower rates – meaning your metabolism slows down. It has a fancy name – diet induced adaptive thermogenesis. If you want to speed up your metabolism, you should ditch the cheat day AND the diet and just go for 4 or 5 small meals/ snacks a day. Mostly choose healthy food, yet leave space for a few of the treats that you were saving for cheat day. Moderation beats the Restriction – Overindulgence cycle you’re in.
* And we wouldn’t be exercise experts if we didn’t ask, “Mina, are you also exercising?” You had better say, “ kyllä.” That’s fancy talk for “heck yeah.”
Alexandra Williams, MA
Researchers from the Melbourne Institute of Applied Economic and Social Research looked at data about the diet, exercise and personality type of more than 7,000 people and discovered that personality definitely has an effect on weight loss and good health. Those people who, like “The Little Engine That Could,” believe they can change their lives through their own actions eat healthier food, exercise more, smoke less and stay away from binge drinking.
People who are more like Eeyore, (the donkey from Winnie-the-Pooh), believe that luck or fate are responsible for their situation. These people tend to be less healthy because they don’t see themselves as fully in charge of their own lives.
Simply said, a “can do” attitude leads to a healthier lifestyle. Join us now in a chorus of “Anything you can do I can do better!”[youtube]http://www.youtube.com/watch?v=WO23WBji_Z0[/youtube] Men and Women Differ in Weight Loss Motivation
Interestingly, the motivation for leading a healthy life differs for men and women. Women are motivated by the desire to enjoy the benefits of a healthy lifestyle, while men want physical results. Pump me up! Go Hans! Go Franz! Go Fun! Go Fit!
We asked the number one obesity expert and our go-to-guy, Dr James Hill, Executive Director of the Anschutz Health and Wellness Center, for his take on this latest twist. (Get more of his insights on weight loss and obesity here: Lose 2 Pounds in 2 Days. You may also enjoy Lose Weight or Maintain Weight? prompted by another Anschutz professor, Dr. Holly Wyatt).
“It totally makes sense that expectations about the benefits of a healthy lifestyle would affect outcomes. Interesting that men and women have different expectations. I definitely believe we need different weight management programs for men and women – and not just for different expectations. Men and women approach weight loss very differently. Women have to have a comprehensive experience while men just need to understand what they need to do and do it.” Dr. James Hill
Aren’t we all lucky to have optimistic personalities so we can control our own health and weight outcomes? Info and education alone don’t cut the mustard … or pounds. The belief in our ability to make change is the ultimate tool to a healthy life at any age or either gender.
Photo credits: CreativeCommons.org – infomatique (multi-tasking woman)
Do you have a personality? Then take control of your healthy life and subscribe to our YouTube channel and our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. Or click on the icons in the right sidebar ——–>
The Ranch staff know how much Kymberly loves Dr. Ratey’s research and book about the link between exercise and the brain (more from Kymberly in an upcoming post about her dream-come-true experience of meeting Dr. Ratey, who is very droll and excellent company), so they invited us to come down while he was a presenting guest. Try to feel our pain, as we had to choose every hour between lectures, massages, pool classes, group fitness classes, hikes, meditation, and eating organic, vegetarian food. Yeah, exactly. Don’t hate me because I’m beautiful (trivia: did you know that Rancho la Puerta: Golden Door has a long history with Pantene?)
Actually, our pictures can show you some of the beauty that is the Ranch.
Thank you LongSailSports, for the cool googles and GELIE bag! Perfect timing for this trip!
I dedicate the picture above to John Poole, as he has a tremendous love for squirrels and their antics.
Did you know there are many activities you can do when you are (still) recovering from foot surgery? I even took a water class, then did laps, right after 3 miles on the bike and a mile on the treadmill. I was
awesomely awesome somewhat nauseous afterward!
I was so gracious; I let them use my glutes as the model for these male torso sculptures.
Every day at the Ranch, I was asked about my compression leggings and socks by Zensah. You don’t have to have foot surgery to be a fashionista, by the way!
Yes, I woke up at 5:45 to take the morning hike to the organic garden and kitchen for breakfast. But look at the picture below and you’ll see that it was totally worth it!
Before Kymberly left town to visit her daughter at college, she made this short video that has some gorgeous views of the Ranch. Take a look.
By the way, if you are considering a trip to the Ranch, don’t listen to the dire warnings about Mexico. Rancho la Puerta is only 43 miles east of San Diego, and about 2 miles over the border at Tecate. You are escorted the entire way in the Ranch shuttle and you never have to leave the spa (although
we lots of people like to go into town for pinatas, chocolate, wine, lard-based donuts)!
Have you ever gone to a spa? What did you like best about it?
We want to give a shout-out here to our friends at Mr. Steam. They had nothing to do with our trip to Rancho la Puerta, but they do offer us the same feeling of spa luxury with their products. We’re proud to be ambassadors for them!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Have you tried to set better habits before only to fail? Forget any past unsuccessful attempts. Accept that habit change requires more than willpower or goal setting. You need a tried and true strategy based on how we really behave.
Kymberly: I got to hear licensed psychologist, Neil Fiore, PhD, speak on behavior change at Rancho la Puerta Fitness Spa (“the Ranch”), when I was teaching there last week. Oh, those high level speakers the Ranch attracts for evening sessions — Just another bonus of going to Tecate, Mexico! I plan to make my presence there a habit! (Ya hear that, Ranch team?).
According to Dr. Fiore, a specialist in productivity, successful habit change is a four stage process.
Evaluate the pros and cons of the habit you want and the habit you are trying to leave behind. What are the risks? The benefits? What pain are you feeling and what are you willing to do to “kill” that pain?
Alexandra: For many people, the habit we are trying to leave behind is “eating food I know isn’t good for me.” What that really means is, “This food is not good for my weight loss goal, but it is good at giving me an immediate, temporary good emotional feeling.” So the habit to leave behind isn’t eating those foods; it’s eating them as a mood amelioration. One idea is to make up your mind to change that link.
Kymberly: Make a plan to get from the old to new habit. Map out the small steps required to shift from A to B. Consider the distractions you will face. Become aware of each action item needed to transition to better health.
Alexandra: Using the example above, commit to writing down your mood whenever you eat. Not just your mood on foods you feel aren’t helping your long-term goal, but also the ones that are. Probably the biggest challenge will be committing to writing everything down! Write that down! Jacktastic! (If you get this reference you are part of the Melissa McCarthy groupies club, and should definitely be committed!)
Kymberly: Decide where and when you will start the new habit. What is your schedule? Accept that you will face doubts and anxious moments. Then show up despite your fears.
Alexandra: Okay, sometimes it’s not so good to show up, especially if Ben & Jerry’s Americone Dream is calling you like one of Homer’s sirens. Your action plan would be to write down your food intake and moods and just observe. That’s it–observe what occurs. Interestingly, when people become aware of their habits, they change them without a lot of conscious effort (and the anguish that goes with it). Just as you picked up some bad habits without really intending to, so can you get rid of them. Obviously, it’s harder for some habits than others, especially if chemicals are involved (think smoking).
Kymberly: Truth?! You CAN handle the truth!: You will have setbacks. What is your recovery plan? Dr Fiore highlighted this as a key component of habit change success. Those who fall by the wayside give up after a setback, thinking one mistake or one bad moment means failure. Happy habit changers have accounted for the probability of setbacks and create a “get back on track” strategy.
Alexandra: In other words, plan to fail. Because planning will lead to success. No-one likes to be bossed around or told what one should or can’t do, even when it’s you talking to yourself. Create your plan based on what you can and will do! Picture your road to success as having rest stops, not as one big U-turn. Changing habits is mental so if you plan to incorporate the slow-downs, you’ll think, “Aha, I was expecting this, and now I will move forward again,” which is totally different than, “Aha, I’m a loser because I got off the straight and narrow and therefore forget it.”
There you habit!
Readers: What new or improved habit are you currently working on?
Start a good habit right now: Subscribe to our YouTube channel. And our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. We make this an easy habit to instill by giving you handy dandy links in the right sidebar.
The long days of summer are here and along with barbecues and watermelon, it’s also the best time for outdoor fitness activities. You can have fun with family or friends and tone up up your muscles and burn calories at the same time.
All calorie counts are approximate and are based on a 150-pound person engaging in the activity at moderate intensity for 30 minutes.
Hit the Trail
Find a bike path and enjoy an easy bicycle ride with the family. Even a moderate pace burns 200-300 calories, and increases your leg strength and cardio fitness. Take a picnic and ride off the calories on your return trip!
Or take your roller blades on the path and you can firm up your legs and buns and burn 250 calories.
Head for the Hills
If you are lucky enough to have hills or a nature preserve near you, take a day hike. With some good sneakers or hiking boots, you can explore the natural terrain while burning around 200 calories.
Rock climbing is a growing sport that is challenging and builds strength, stamina, and flexibility. Be prepared to take some lessons and find out what you need to enjoy this sport. You can burn up to 270 calories.
Fun with Animals
Try “Keep away” Frisbee with your favorite dog and a friend. Just remember, there is no such thing as a dog-proof Frisbee, so bring an extra one for Fido. Calories burned: 100.
Always wanted to try horseback riding? This activity can take you to places you wouldn’t ordinarily go. The horse is doing most of the work, and you still burn 150 calories.
Get a great upper body workout by kayaking or canoeing on your local river. Burns about 150 calories and tones arms, shoulders, and back muscles.
Jogging on sand is a super workout for your legs and great for cardio fitness too. You can burn an easy 200 calories. Or rev it up by joining a game of beach volleyball and burn 280 calories.
Keep It Safe
* Use sun protection: hats, sunglasses (we like our affiliate Warby Parker because for every pair sold, a pair is distributed to someone in need), and sunscreen.
* Insect repellant. Don’t forget the black fly, ticks, and mosquitoes! They don’t forget you.
* Stay hydrated: drink plenty of water before, during, and after physical activity.
* Bring a snack: pack portable foods that won’t spoil in the heat, like whole fruit, trail mix, or peanut butter and jelly sandwiches.
* Wear protective gear: bike helmets, knee and elbow pads for roller blading, moleskin to prevent blisters when hiking, flip-flops for hot beach sand.
* Take your cell phone: take a charged cell phone if you hike or ride off-road, in case of unexpected events.
* Avoid the hottest time of the day: if you live where it is hot (and who doesn’t this summer), do your most strenuous outdoor exercise in the morning or evening when it is more likely to be cooler.
Let this be the year you try a new summer activity. Invite your favorite companions and head for the hills, the trail, or the beach. Getting back to nature is a great way to have fun and get fit at the same time!
Our nation (and others) is getting heavier and heavier with no slowdown in obesity rates on the horizon. In fact, 42% of the US adult population is predicted to be overweight or obese within the next two decades, with a third already so. The word to the fitness industry – we have not yet succeeded in getting our neighbors, relatives, friends, or community healthy, moving, or eating well. As a nation, we are speeding on a track to a major health crisis. At least we have not yet jumped the track. We can still apply brakes. And it’s going to take a multi-pronged, complex approach; not any simple, easy solutions.
Consumers (most of you reading this) are going to be looking more and more to exercise leaders for nutrition advice. So we fit pros are getting the word to get more education in this area so that we can stay within our scope of practice while meeting your needs.
Dance-based group classes are rising up, up, up with an emphasis on keeping complexity down, down, down. Whaddya know — people (you? For sure, we!) love to dance, just not when too much thinking, jumping, or choreography are involved. New programs such as QiDANCE, Big Dance, and LA Blast are taking popular, easy-to-follow styles such as ballroom, and creating fun, reinvigorating, no-apologies-for-pointed-toes dance cardio routines. Impact on the joints is low; the repetition of the dance moves is high. Key quote heard a lot: “ I love to dance when I work out, even if I can’t dance except like a dork.” Everyone can succeed while shaking it!
Yes, there were a lot of workshops, workouts and lectures about High Intensity Interval Training (HIIT), TRX® and CrossFit, yet there were even more courses emphasizing the need to meet people where they are. The people who are already hooked on exercise love the intense workouts, but as an industry we need to do a much better job of reaching the people who are overweight or obese and don’t (yet) enjoy exercise. Presenters proffered words such as “realistic,” “small steps” and “increments.” One key phrase we have used before here at Fun and Fit and heard highlighted as helpful for fitpros to ask new clients and class members: “What is the least you can/ will do?” When you are tempted to stay on the couch, try this question on for size. “What is the least you are willing to do today to improve your fitness?” Now get out there and be a trendsetter!
And the absolute HOTTEST trend? Subscribing to our YouTube channel. Or our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. We put all sorts of handy icons in the right sidebar for you to click on.
Readers: Have you seen any of these trends in action? What trends have you noted that are not listed above?
Kymberly Williams-Evans, Ma and Alexandra Williams, MA
Nutrition, diet, and weight loss professor Dr. Holly Wyatt tackled that steamy hot, fashionable question at the recent Fitness Health Bloggers Conference we attended.
Guess what? After analyzing data galore, comparing famous and popular diets point by point, looking at short and long term weight loss rates, it comes down to …….
The best diet is the one you will actually stick with. The one you will do, do, or die. Well, not die, but diet. Apparently the actual macronutrient composition of a diet plan is NOT key to weight loss. That is, it almost does not matter whether you choose low carb, low sugar, high protein, Paleo, gluten free, dairy-free, taste-free, food combining, all organic, or any other “THE LATEST ONE WAY” out there. What matters when it comes to succeeding with weight loss is being consistent with reduced intake over the time needed to drop pounds. Remember, that for weight loss, you are looking at a calorie restricted diet with a specific duration and end point.
As well, the diet or nutrient composition that might work wonders for one person could be a failure for another. More and more, researchers are finding that weight loss diets need to be tailored to each individual. No single book, theory, method or fad will be right for the masses. You could be the one person who succeeds on high protein whereas your best friend needs to go high carb. Wouldn’t it be great to be the person whose body and genes respond to a chocolate diet?
Check out Dr. Wyatt’s chart tracking the results of diets varying in fat/protein/ carbo composition. Notice that at 6 months all dieters lost weight at about the same rates. And at 2 years, all dieters were still averaging similar results regardless of food make-up. Comparing the Zone, Atkins, Learn, Ornish diets reveals… envelope please… all diets had people who lost and people who gained. The key was ADHERENCE. (As opposed to say, book sales that have to have the latest gimmick to attract buyers).
Dr Wyatt also compared low calorie to very low calorie diets to assess success with losing weight. Another surprise — while the very low calories dieters initially lost more weight, at the one year mark both sets of dieters ended up at the same place. Why? Because a very low cal diet is tough to sustain. Some of you have been there, yes? To put that Fit Fact another way, a greater rate of initial weight loss does not yield a better result at end of the year.
Which brings us to the next question:
And the answer is “yes.” Not “yes, go on a diet that involves you feeling like you’re fighting against your food,” but “yes, eat foods that are good for you and eat fewer calories than you are now.” Of course, you could go on a crazy cookie diet and cut out 500 calories from your daily intake, but really? As exercise professionals and happy workout people, we were very curious how the exercise vs. diet results broke down. The last 20 years have seen percentages all over the place: 50/50 diet/ exercise; 90/10; 70/30. You get the picture. We were rooting for the exercise side of the equation as we know the benefits of an active life. Plus we like having people in our group fitness classes.
But DANG IT if current thought is saying loudly and clearly: To LOSE weight, it’s all about calorie reduction. Moving enough to achieve energy imbalance takes a lot of activity. A lot. As in, if you liked exercising and moving that much, you probably would not be needing to lose weight in the first place. As Dr. Wyatt and her colleagues point out, most people find it easier to cut out 500 calories a day than to exercise for the hour needed to burn that same number. What do you find easier – cutting out one baked good or after-dinner snack per day oooorrrr hitting the gym for an hour?
The rest of your life. Moving as long as you want to stay lower weight. Because at some point, you will achieve your weight loss goals. Then you have a lifetime ahead of you to maintain. Now we are talking EXERCISE.
Yes, physical activity is ultimately the MAGIC PILL to weight maintenance and a lifelong healthy weight. More than anything else, MOVE if you want to keep weight off. More specifically, chalk up (or the modern equivalent – Add up on your phone app) your daily activity minutes. To maintain weight loss, the minimum recommendation is 60-90 minutes of low to moderate intensity aerobic exercise most days of week. That was kind of key so to repeat:
We never said a lifetime of low weight, health and fitness was easy. We did say it could be fun though! And it can be. Check out prior posts that address the BEST workout, and how exercise, even when it sucks, can make you happier. Then get busy! (Did you click any of those links? Come on now. Do it if you want to lose or keep off weight).
Readers: What weight loss or weight maintenance tips do you have to share?
Interested to lose weight? Stay fit? Learn and Laugh with us a bit? Subscribe to our YouTube channel. Subscribe to our blog. Follow us on Twitter: KymberlyFunFit and AlexandraFunFit. Please also follow us on Instagram: KymberlyFunFit and AlexandraFunFit. We put all sorts of handy icons in the right sidebar for you to click on too.
Disclosure: Refuel with Chocolate Milk provided us with a scholarship for the conference registration: FitFluential made it possible for us to be session speakers and panel moderators. Yes, we LOVE sponsors who help us get accurate, timely, good info to you!
Slides credit: Dr Holly Wyatt of the University of Colorado, Denver Anschutz Health and Wellness Center