Simple Equation for Weight Loss: “Calories in” LESS than “Calories out”
A simple equation, but not always a simple act. A friend of mine recently joined a gym and met with a personal trainer. During the first session the trainer explained that in order to lose weight she needed to do cardiovascular activity for 90 minutes on most days if not all days. My friend called me concerned about this time commitment. I don’t blame her. That’s a lot of time during the day for anyone - weight loss or not.
The American College of Sports Medicine has guidelines that state “the average healthy adult under age 65 should do 30 minutes of moderate activity 5 days per week or vigorous intensity for 20 minutes 3 times per week.” And that’s for general health. To take it a step further they state that:
It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
I do agree that increased amounts of exercise have to be part of a weight loss plan. That said, I don’t believe that someone starting from no exercise or very little exercise can be expected to increase to 60 to 90 minutes immediately and be successful. In fact, most of us are so busy already that 60 to 90 minutes every could be impossible. I believe we each have to start where we are and take baby steps. I want to stress, too, that the statement above reads …60 to 90 minutes MAY BE NECESSARY... 60 to 90 minutes is not an absolute and really depends on the amount of weight you need to lose in order to maintain optimal health. If you’re not sure, you may consider consulting your physician or qualified fitness trainer.
No doubt about it, if you’re looking to lose weight you have to do the work. As you do the work think about the whole package - eating and exercise - and make sure to lose weight calories in is LESS THAN calories out. Meaning you have to burn more calories than you consume. It’s important to remember that any amount of work really is good work!! Do it in a way that fits your life and your routine. Watch what you put in your mouth and again make sure the number of calories you consume is less than the number you expend.
If you choose to hire a fitness trainer, find one who is not only trained, certified and knowledgeable but one who fits your personality and truly LISTENS and HEARS your needs. Not all trainers are the same, and quite frankly, they aren’t all good. WorkoutMommy had a fun guest post last week on the good, the bad and the ugly of personal trainers. Don’t be afraid of interviewing them. And at the end of the day, healthy living activities need to be enjoyable and realistic in order to stick with them. Rather than worry about the guidelines, think about what is truly the best for you to make healthy living sustainable. If at some point your schedule allows more, feel free to increase. Good luck!
60 to 90 minutes MAY BE NECESSARY??? Good lord…if only breathing in and out counted as excercise….
Speak in Doodless last blog post..action reaction
Thanks about this for this reason it is so important for me. Thanks again
Great post and I say what ever works for you is what you should be doing, and if this works for you, may you count calories to making yourself to a skinnier new you one pound ago! I feel low carb is the way to go although I found Atkins a bit restrictive for me and prefer the South Beach method so I can have ample veggies. I do however disagree with you comment on finding the time to do 60 to 90 minutes as I have a very hectic work schedule and manage about 60 minutes somewhere daily. It should be, you “can’t afford not to find the time and be successful”.
Todd, thank you for your comments. I agree with your final statement “Can’t afford not to find the time” however, I believe that for those individuals who are just starting to incorporate fitness related activities into their regular (hopefully daily!) routine, finding 60 to 90 minutes may be overwhelming. Baby steps to success. The final goal may be 60 minutes, but perhaps start with 5 or 10 and work your way up. The key to success, in my opinion, is to make it realistic and figure out what works for you!
I guess it would all really depend on how badly that you would want to lose weight. I have also heard that different people should eat different amount of calories and exercise differently depending on their weight loss goals.
this is some great info. you know, most people fail early on because of the strenuous exercise program they try to keep up. once they see how hard it is, they give up and go back to their old ways.