Getting the exercise part of the weight loss equation correct

 Just as important as getting the calorie intake side of the weight loss equation right is the need to balance calories out through exercise. The extra benefit of exercise is that if done the right way, exercise can actually increase your metabolic rate, which means that your body ultimately becomes better at burning calories long term. The better we are at burning calories, the easier weight control becomes.

 
As with any new program, the key is to start small, and build up and you will be surprised, the more you do, the better you will feel which is often motivation in itself to keep going.
 
If you are not already a regular exerciser, the most important thing is to take things slowly and to make sure that you have the right type of supportive training shoes so you do not injure yourself. Aim to do something active every day with the long term goal of exercising for at least 30 minutes every second day. This in conjunction with your calorie controlled plan should result in ½-1kg a week weight loss over the next 12 weeks.
 
 

Just as important as getting the calorie intake side of the weight loss equation right is the need to balance calories out through exercise. The extra benefit of exercise is that if done the right way, exercise can actually increase your metabolic rate, which means that your body ultimately becomes better at burning calories long term. The better we are at burning calories, the easier weight control becomes.

 
As with any new program, the key is to start small, and build up and you will be surprised, the more you do, the better you will feel which is often motivation in itself to keep going.
 
If you are not already a regular exerciser, the most important thing is to take things slowly and to make sure that you have the right type of supportive training shoes so you do not injure yourself. Aim to do something active every day with the long term goal of exercising for at least 30 minutes every second day. This in conjunction with your calorie controlled plan should result in ½-1kg a week weight loss over the next 12 weeks.
 
There are 3 main types of exercise, aerobic training, resistance training and movement. Aerobic training includes the types of activities that increase your heart rate such as brisk walking, jogging, swimming, bike riding, gym classes, swimming and aerobics. Aerobic activity uses a lot of energy which helps to burn extra calories to support weight loss. Ideally we are aiming for at least three 30 minute aerobic sessions a week, and by the end of your twelve week program you can even work towards completing an hour of aerobic training 4-5 times a week.
 
Resistance training refers to the type of exercise that directly targets your muscles such as weight training, PUMP classes or boot camp style training in which you are lifting different objects to challenge the muscles directly. For people over the age of 30, adding at least a couple of resistance training sessions to your training regime is a great way to maintain muscle mass and help to preserve your metabolic rate.
 
Finally movement refers to the incidental walking and day to day activities such as gardening and cleaning in which you are moving around and burning calories. Many of us, particularly if our work is office based do not get enough physical activity every day which tends to undo all of the good work we have done by training. Ideally we are aiming for at least an hour of movement every single day.
 
Susie Burrell is one of Australia’s leading nutritionists. With a background in both nutrition and psychology, Susie’s approach to nutrition is built from the belief that what we eat on a day to day basis directly influences our body, our mind and ultimately our ability to be at our physical, mental and emotional best each and every day. Susie is an accomplished author, speaker, industry consultant and dietitian and her work is solely focused on helping others reach their best via optimal nutrition.
www.susieburrell.com.au