Weight Loss By the Numbers: Why Exercise Alone Won't Cut It With Your Weight Loss Goals by Allison Raeh
I’ve got great news – weight loss is simply a matter of math. And not common core math; I’m talking good old-fashioned division. But, I also have some additional news: exercise alone won’t give you what you need for the pounds to drop.
Here are the cold, hard facts: One pound of body weight is equivalent to 3,500 calories (energy) from food. If you eat 3,500 calories more than you use, you gain weight. To lose 1 pound, you have to create a deficit of 3,500 calories. To do that in a week, that means a daily deficit of 500 calories. Running for 30 minutes at a 10 minute per mile pace burns about 300 calories. Lifting weights for 30 minutes burns another 100 calories. Exercise alone won’t cut the calories to significantly impact weight loss.
- To lose weight and keep it off, first you need to know where you are at. Track your food intake via MyFitnessPal or a good old-fashioned journal.
- Learn proper portion sizes to keep intake in check.
- Finally, make wise substitutions; lower fat, lower sodium whole foods are best.
And don’t drop the treadmill! Your health will thank you!