You may want to reconsider your weight loss plan after we reveal the results of several studies. Evidence now suggests that both exercise and caloric restriction are necessary components of a successful weight loss program. Exercise alone has only a moderate impact on weight loss. The amount of exercise needed to achieve your weight loss goals is daunting, unless you commit to a calorie restricted diet in addition to stepping up your fitness game.

A National Institute of Health funded study stated that in order to lose 1-2 pounds per week a woman weighing 165 lbs. needs to walk/jog for 72-145min per day at a speed of 3.5 miles per hour 7 days per week to lose 1-2 pounds per week [or the equivalent of 2 marathons]

Just how hard will it be to lose weight with exercise alone? Consider the calories expended by a marathon runner. During a 26 mile run, the average person will burn about 100 calories per mile. That’s 2,600 calories, which does not even equal one pound of weight loss (3,500 calories).

Because 3,500 calories equal about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound.

Cutting Calories

Cutting calories doesn’t have to be difficult. In fact, it can be as simple as:

• Skipping high-calorie, low-nutrition items
• Swapping high-calorie foods for lower calorie options
• Reducing portion sizes

Setting Realistic Goals to Achieve 1-2 Pounds Per Week of Weight Loss

If you cannot commit to realistic goals, your diet is bound to fail. If you choose exercise alone, bear this in mind:
A Woman weighing 175 pounds walk/jogging at a pace of 3.5 miles per hour will need to walk/jog for 7.5 hours (450min) to lose 1 pound.* 

So based on the simple math, every 100 calories = 1 mile of brisk walking. If you combine a calorie restricted diet in combination with an exercise plan, you are much more likely to achieve your goals. It’s all about choices, skip the muffin, or walk 3 extra miles.

The Benefits of a Medical Weight Loss Plan

The staff at Active Health is committed to a holistic, or “whole body” approach to health. We find that the structure of a low carb/high protein diet is one of the best ways for our patients to work toward their goals. We offer two diet plans, Ideal Protein and Shape Reclaimed. During your initial consultation, you can choose the diet that works best for your tastes and lifestyle. We will also help you devise a realistic exercise plan — simple exercises that you can do at home with little or no equipment. We help monitor your progress and offer advice throughout your weight loss journey. Schedule your first consultation today to get started.

*Based on information provided by the Mayo Clinic website:  1 marathon = 3500 cal

References:

https://www.ncbi.nlm.nih.gov/books/NBK278961/#exercise-treat-obese.toc-role-of-resistance-training-in-obesity-and-health

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065

https://www.theactivetimes.com/how-many-calories-does-running-marathon-burn