Exercise
Q: I have started an exercise program, but I cannot seem to lose any weight. What am I doing wrong?
Affinity's medical expert is Daniel Smith, DO, a family medicine physician with the Affinity Medical Group clinic in Darboy.
A: Congratulations on starting an exercise program. If losing weight is your goal, you need to look at the type of exercise being performed, as well as your daily caloric intake.
If we look at walking, which is one of the best forms of exercise for weight loss, a good rule of thumb is that for every one mile covered approximately 100 calories are burned. If you walk fast or even run, the same number of calories will be used per mile, so slowing down and going a bit farther is better than going all out for shorter distances. The next key step, which is often overlooked, is watching what and how much we eat. To lose one pound per week, the average person needs to expend 3,500 calories more than is eaten. This averages about a 500-calorie difference on a daily basis. This sounds like a lot, but if we look at some of the more common snacks or drinks that we consume every day, it can be rather easy. For example, you can eliminate 350 to 450 calories from your daily intake simply by cutting out two sodas and switching from whole milk to 1 percent milk. Combine that with a three-mile walk and you are on your way to fitness and weight loss.
