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Weight loss and Exercise
Weight Management
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sneakersRegular activity improves your physical and psychological health, reduces your risk of chronic diseases (like coronary artery disease and diabetes), and helps you stay at a healthy weight. To achieve all these goals, do three types of activities:

  • Activities for a stronger heart and lungs, like walking or biking.
  • Activities for strong, healthy muscles and bones, like lifting weights.
  • Activities for safe, healthy joints and muscles, like yoga and stretching.

If you’re trying to lose weight, increase the amount of time you’re physically active or increase the amount of effort you put into the activity. Do moderate physical activity for 150-250 minutes per week (for instance, walking briskly for 30 minutes 5 times per week adds up to 150 minutes). Being active for more than 250 minutes per week will help you lose even more weight. It’s also important to eat a healthy diet

If you’ve recently lost weight and want to keep the weight off, do moderate physical activity for at least 200-300 minutes per week (for instance, walking briskly for 60 minutes per day).

If you’re trying to keep from gaining weight over time, keep doing moderate physical activity for 150-250 minutes per week.

Keeping track of weight loss on your scale isn’t the best way to measure progress with your physical activity program. You should also measure your success by noticing improvements in your fitness level, such as how much more you’re able to do and how much more energy you have. For example, if you’re no longer out of breath when you reach the top of a flight of stairs, your fitness is improving!

Maintaining or achieving a healthy weight also includes eating a nutritious diet and making healthy food choices. If you’d like more information about weight loss through diet, contact Dietitian Services at www.HealthlinkBC.ca or dial 8-1-1.

 

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Last Updated on Tuesday, 16 February 2010 14:25
 
Energy Expenditure

Energy expenditure is the amount of energy your body uses to do everyday activities. Your body gets this energy from the food you eat and drink. If you use more energy than you eat, you lose weight. If you eat more energy than you use, you gain weight. A healthy body weight comes from healthy eating and being physically active on a regular basis.

The best way to use more energy is to be more physically active. The amount of energy you use depends on:

  • The type of activity.
  • The number of times you do the activity.
  • The amount of effort you put into the activity.
  • The amount of time you spend doing the activity.

The energy in food is measured in Calories (also known as kilocalories). For example, a 59 kilogram person walking for 30 minutes at a comfortable pace along a flat route uses 141 Calories.

Click  to view the PDF version of this document: PDF File
Last Updated on Tuesday, 16 February 2010 14:27
 


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The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

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