An active lifestyle and exercise routine, along with eating healthy foods, is the best way to lose weight.
The Weight-loss Formula
Calories used in exercise > calories eaten = weight loss.
This means that to lose weight, the number of calories you burn by exercising needs to be greater than the number of calories from the foods you eat and drink. Even if you work out a lot, if you eat more calories than you burn, you will gain weight.
Another way to look at this is that a woman ages 30 to 50 years who does not exercise needs about 1,800 calories a day to maintain her normal weight. A man ages 30 to 50 years who does not exercise needs about 2,200 calories to maintain his normal weight.
For every hour of exercise they do, they would burn:
- 240 to 300 calories doing light activity such as cleaning house or playing baseball or golf.
- 370 to 460 calories doing activity such as a brisk walk (3.5 mph), gardening, biking (5.5 mph), or dancing.
- 580 to 730 calories doing activity such as jogging at a pace of 9 minutes per mile, playing football, or swimming laps.
- 740 to 920 calories doing activity such as running at a pace of 7 minutes per mile, playing racquetball, and skiing.
Even if you don't change the amount of calories in your diet, but you do add activity to your daily life, you'll lose weight or gain less weight.