Lose Your Final 15 by Rovenia M. Brock PhD

Author:Rovenia M. Brock, PhD
Language: eng
Format: epub
Publisher: Rodale
Published: 2016-03-15T00:00:00+00:00

So Many Reasons to Move

Exercise is an important part of weight loss, weight maintenance, and the F-15 Plan. But listen, I know it can be hard to jump into an exercise regimen, especially if you haven’t exercised much (or at all) in the past. That’s why I make it easy to get started with my 15-Minute Moves. These quick exercise routines can be done whenever you have 15 minutes to spare. Because they’re fast and easy, they can fit into even the busiest schedule.

You may have heard news reports lately that suggest exercise doesn’t help much with weight loss. It’s true that exercise alone can’t burn up enough calories to bring about weight loss for most people. After all, you can wipe out an hour on the treadmill with a couple of cookies. But after working with thousands of people over the years, I can tell you that success is much more likely when you combine diet changes and exercise. It’s not just about calorie burn. Exercise revs up your metabolism and gives you energy. Plus, it delivers numerous health benefits that go above and beyond weight loss. Don’t listen to the people who tell you exercise isn’t necessary. I believe that it absolutely is!

If you need more convincing, then chew on this: Research has found that people who maintain weight loss long-term are taking exercise seriously. The National Weight Control Registry tracks the habits of thousands of people who have successfully lost weight. Registry members have lost an average of 66 pounds and have kept it off for 5.5 years. Of those in the registry, more than 90 percent exercise for an average of 1 hour a day. That may sound like a lot, but once you start working exercise into your life, it’s easier than you may think to accumulate an hour of activity. Many of the people in the registry started with just 15 minutes a day and worked up from there.

Experts recommend 30 minutes of moderate exercise per day, most days of the week. Even more than that is great for weight loss. But don’t worry—you don’t have to start out by exercising for half an hour a day every day. Instead, start with my 15-Minute Moves. Once you build a daily 15-minute exercise habit, start adding more exercise into your life. Even if you’re obese, you can start exercising (as long as your doctor says it’s okay). You don’t have to begin by running for an hour or going to a difficult exercise class. Just take a walk! Even if you can walk slowly for only 5 minutes, that’s a start—and before you know it, you’ll be able to walk longer and faster.

You may be wondering why I’m so hopped up on exercise. You may think it’s enough just to eat less, and you may be thinking, why do I have to bother with exercise? The truth is, you can lose weight without exercising. But it’s a whole lot better for your body and your health to get out there and move.

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