An Hour a Day, Most Days of the WeekMost weight loss programs recommend building up to an hour a day (most days of the week) of moderately intense physical activity, such as brisk walking. This amount of exercise burns approximately 300 extra calories, leading to losing 10 pounds in 6 months. This level of physical activity is also associated with even lower health risks for major diseases.
Watching What You Eat is Also Essential for Weight LossAn extra candy bar or bag of potato chips each day will eliminate any weight loss you may hope for from exercise alone. To lose weight, you must eat fewer calories than you burn. Most people cannot estimate their calorie intake accurately unless they keep a food diary for a few days and do the totals. Weight loss success is due to eating fewer total calories than you burn off each day.
Printable Food Diary: Print this .pdf page to take with you to write down what you eat throughout the day.
Calore Count: Use Calorie Count to find the calories and nutrition content of each item you eat. With a free membership, you can track everything you eat and get recommendations on healthier choices.
Weight Loss Resources
- How to Walk Off Weight: Our free tutorial on walking off weight, including a weight loss walking schedule.
- Walk of Life 10-Week Program: Our free 70-day program to walk off weight. Includes a food diary, daily walking lesson, daily nutrition tip and healthy recipe.
- Calories per Day Calculator - Basal Metabolic Rate: Find out how many calories you body burns each day, so you can aim to increase the number burned or decrease the number you eat.
- 10 Things to Stop Doing if You Want to Walk Off Weight: what not to do.