The Secrets of Success: Move It to Lose It
By: Nicole Nichols,
SparkPeople Blogger
3/6/2010 6:08 AM
: 93 comments
: 37,303 Views
How much exercise do you really need to lose weight? You've probably heard a lot of conflicting opinions from different experts. Some have even said that exercise doesn't help with weight-loss at all (more on that one later). What better way to find out than to ask the most successful weight "losers" how much exercise played a role in their healthy lifestyle?
When we were researching and writing our best-selling book, The Spark, we discovered 27 secrets of success that thousands of successful SparkPeople members have used to lose weight and keep it off. We're sharing our 15 favorite secrets of success on the dailySpark from March 1-15. Today we'll share the results of our survey on how much exercise SparkPeople members really did to reach their goals.
Secret #6: Move it to lose it.
Of those who reached their goals, 90% exercised regularly. How much exercise did they really do?
Okay, the idea of exercising to lose weight and increase your fitness level is not news. But these survey statistics make a powerful case for it. Of those who reached their weight-loss goals, 90% exercise regularly—an average of 5 to 6 times per week. People who reported being "stuck" (or NOT meeting their weight-loss goals) were significantly less likely to exercise. And those who did exercised less than the successful group—three or fewer times per week.
Recent news stories have questioned whether exercise really helps you lose weight. And when it comes to weight loss, what's the first thing people do? Diet. But experts have known for a long time that weight-loss happens more easily and consistently when people combine dietary changes with an increase in physical activity. That powerful combination allows you to eat a little more than dieting alone does (while still losing weight), burn more calories (to enhance your weight loss), and help reshape your body so that you see great results, which motivate you to continue.
Don't be intimidated by these stats. If you only exercise twice a week, that doesn't mean you're doomed to fail at weight loss. A little exercise is better than none at all, especially when it's done consistently. It doesn't have to be strenuous, long or boring either. Beginners should always start slower—with shorter workouts and fewer sessions each week—as they gradually build up their fitness levels anyway, so those 10-minute sessions you're squeezing in to your day are really working! In addition, exercise offers so many benefits to your body and your health beyond weight loss.
In case you need a little more convincing (or motivation), here are some SparkPeople resources that make the case for adding exercise to your healthy lifestyle.
For more secrets to success plus dozens of at-home strength and cardio workouts that you won't find online, read The Spark.
Did you miss a secret? Find all the rest of the series of 15 here (a new one is posted every day through March 15).
How about you: Is exercise one of your secrets to success? How has it made a difference in your weight-loss or body composition?
When we were researching and writing our best-selling book, The Spark, we discovered 27 secrets of success that thousands of successful SparkPeople members have used to lose weight and keep it off. We're sharing our 15 favorite secrets of success on the dailySpark from March 1-15. Today we'll share the results of our survey on how much exercise SparkPeople members really did to reach their goals.
Secret #6: Move it to lose it.
Of those who reached their goals, 90% exercised regularly. How much exercise did they really do?
Okay, the idea of exercising to lose weight and increase your fitness level is not news. But these survey statistics make a powerful case for it. Of those who reached their weight-loss goals, 90% exercise regularly—an average of 5 to 6 times per week. People who reported being "stuck" (or NOT meeting their weight-loss goals) were significantly less likely to exercise. And those who did exercised less than the successful group—three or fewer times per week.
Recent news stories have questioned whether exercise really helps you lose weight. And when it comes to weight loss, what's the first thing people do? Diet. But experts have known for a long time that weight-loss happens more easily and consistently when people combine dietary changes with an increase in physical activity. That powerful combination allows you to eat a little more than dieting alone does (while still losing weight), burn more calories (to enhance your weight loss), and help reshape your body so that you see great results, which motivate you to continue.
Don't be intimidated by these stats. If you only exercise twice a week, that doesn't mean you're doomed to fail at weight loss. A little exercise is better than none at all, especially when it's done consistently. It doesn't have to be strenuous, long or boring either. Beginners should always start slower—with shorter workouts and fewer sessions each week—as they gradually build up their fitness levels anyway, so those 10-minute sessions you're squeezing in to your day are really working! In addition, exercise offers so many benefits to your body and your health beyond weight loss.
In case you need a little more convincing (or motivation), here are some SparkPeople resources that make the case for adding exercise to your healthy lifestyle.
- Learn to Love Strength Training
- Heart-Healthy Benefits of Exercise
- Small Bits of Fitness Add Up
- Wake Up to the Importance of Exercise.
For more secrets to success plus dozens of at-home strength and cardio workouts that you won't find online, read The Spark.
Did you miss a secret? Find all the rest of the series of 15 here (a new one is posted every day through March 15).
How about you: Is exercise one of your secrets to success? How has it made a difference in your weight-loss or body composition?
 You will earn 3 SparkPoints |
NEXT ENTRY > 'We Lost 100 Pounds Without Dieting--So Can You!'
Comments
- 3/8/2010 10:28:25 PM
I KNOW that exercise is a big part in me keeping the weight off plus it feels so great!
I love my workouts! - 3/8/2010 10:19:48 AM
Just like the article says start out slow......I did....my goal two years ago was to walk 4 miles 3 to 4 days per week. It used to take me 1 hour 17 minutes to walk that 4 miles...2 years later I can run 6.2 miles in 53 minutes!
So bottom line do both....use the nutritional tracker.....and the fitness tracker......it's all about calories in and calories out....you will begin to eat healthier and exercise more because it will make you feel better....every diet works and every exercise program works it is all about finding something "realistic" that works and committing to it.
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Kim - 3/7/2010 9:18:41 PM
Now that I'm eating the right diet I've started back in on the exercise (biking 10-20 miles every other day and doing some strength training... I'm still ramping myself up), and the weight is just falling off. I weighed myself today and I was at 183lbs! I think exercise is really important, but if you have an underlying health condition you need to get that resolved FIRST, or the exercise is just going to wear you down and make you depressed at your lack of progress. But for most people, sensible diet + exercise is definitely the way to go! - 3/7/2010 12:45:04 AM
I seriously think something hormonal, or thyroid related may be going on, b/c I work out hard and sacrifice major in my diet with little success. I haven't gained weight (the only positive) but the scale doesn't move down either. - 3/6/2010 5:48:47 PM
These days, I exercise for my heart health and to build strength. I want to be more physically capable and have a better muscle ratio and need exercise for that. I've heard it said that weight loss is 80% about the food and 20% about the exercise and that sounds about right to me.
Still, 20% is no shabby number, it's an important part of the equation and certainly gives us an edge, so we don't want to neglect it. There are so many benefits to our bodies we need to be exercising regularly in addition to making wise food choices.
So I'm not giving up the 5k training, I'm just watching what I eat too.
- 3/6/2010 5:15:45 PM
WooHoo! - 3/6/2010 4:31:39 PM
I'm about to turn 60 and am surpised at how much my body has changed shape, even when the scales are not moving that fast.
Now I feel that I can be successful with my life long battle with losing weight. - 3/6/2010 4:30:21 PM
- 3/6/2010 3:44:36 PM
I had to go in with another mindset this time, I was always so concerned with the number on the scale, that determined how motivated I was or how quickly I gave up! I had to tell myself that I have been overweight for 20 years...how can I expect to lose it in 2 weeks?
I started doing the Jillian Michaels 30 day shred video. I said ok, this is designed to be done for 30 days....I have to actually give something enough time to work the way it is supposed to. Is the work out really hard and are there a lot of days when i don't really want to? yes. Do I feel awesome every time I am able to complete it? Totally! I am on day 21, and have lost only 6.5 lbs...but I have lost a lot of inches! By only weighing myself every 10 days, I don't have to worry about the numbers, and can actually notice other positive changes. Like being able to do a real push up for the first time in my life! That I have more energy, and the body that I have tried to dissociate myself from for so long is really capable of great things, I just had to give it a chance!
So give yourself a chance! Sometimes it takes a good while of little progress for your body to be able to make big progress in the long run! I am starting to look at myself in a whole new way, because I am making a ton of progress on making myself a priority, consistency in working out, and making better choices! As cliche as it may sound, slow and steady wins the race! Don't quit! - 3/6/2010 2:45:43 PM
- 3/6/2010 2:08:12 PM
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