Exercise Weight Loss

Lose Weight With Exercise Image

The reasons to lose weight are as numerous as the number of dieters, but health and self-esteem seem to be at the top of most people’s list. Extra weight can lead to heart problems, Type 2 diabetes and a number of other life-threatening health conditions. Despite what the multi-billion dollar diet industry may say, the only real way to enjoy sustained weight loss is to eat a healthy, balanced diet and to exercise regularly.

The Best Weight Loss Plan

Although you may cringe at the thought of working out, exercise is an essential part of weight loss. In fact, exercise is the best weight loss plan. Fad diets promise astonishing weight loss results but they do so by promoting highly restrictive diets that deprive your body of the essential nutrients it can only get from a balanced diet. As soon as you go back to eating normally, the weight returns as quickly as it left.

You lose weight with exercise when you burn off more calories than you consume. Exercise helps you burn off the extra calories you can’t cut through diet alone. Regular exercise also helps you maintain your weight loss. According to the Mayo Clinic (2009), people who lose weight with calorie restriction alone generally regain the weight within six months. In contrast, people who exercise regularly are far more likely to maintain their weight loss in the long-term.

Choosing a Weight Loss Workout You Actually Enjoy

The maxim “no pain, no gain” does have some truth to it. To lose weight with exercise, you’re going to have to work at it. However, exercise doesn’t have to be grueling and unpleasant. The best weight loss workout is one you actually enjoy. Your workout will also produce the best weight loss results because you’ll be motivated to stick with it.

If you don’t like going to the gym, you can discover literally hundreds of other ways to lose weight with exercise, such as:

  • Buying home gym equipment to work out in front of the TV
  • Joining an organized sports team
  • Swimming laps at a public pool
  • Taking a dance class.

You can also bike, jog or walk around your neighborhood or head to the woods for some more rugged terrain.

Finding Time for a Weight Loss Workout

According to the U.S. Department of Health and Human Services (2008), you should get at least 30 minutes of moderate physical exercise five days a week. For most people, finding time to exercise is the biggest barrier to weight loss. Fortunately, your weight loss workout doesn’t have to happen all at once. You can it break up into more manageable parts.

For example, if you go for a brisk, 15-minute walk on your lunch break, you can shave that time off your workout in the evening. Don’t forget to consult your primary care provider or doctor before starting a new workout regimen.

If you find, however, that you can’t fit your weight loss workout into your current schedule, you may have to change it. If losing weight and getting fit is truly a priority, you may have to cut back on other commitments and activities that aren’t as important to you.


Hensrud, D. (2009). Which is better for weight loss – Cutting calories or increasing exercise? Retrieved September 8, 2010, from http://www.mayoclinic.com/health/weight-loss/AN01619

Mayo Clinic. (2008). Fitting in fitness: Finding time for physical activity. Retrieved September 8, 2010, from http://www.mayoclinic.com/health/fitness/HQ01217_D

Park, M. (2010). How much should you exercise? Retrieved September 9, 2010, from http://articles.cnn.com/2010-03-30/health/exercise.guidelines.confusion_1_interval-training-interval-exercise-martin-gibala?_s=PM:HEALTH

U.S. Department of Health and Human Services. (2008). Physical activity guidelines for Americans. Retrieved October 25, 2010, from http://www.health.gov/paguidelines/default.aspx