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Opinion Jul 20, 2012
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Question 2: I have been exercising 30-40 minutes 4-5 times a week for the last 3 months, but I haven’t lost any weight and I am frustrated. Why is this happening?
L.M., Arcadia, CA
Answer: To lose weight you have to have a negative net calorie intake, which means that you have to take in less calories than your body needs. Your caloric intake is determined by the Resting Metabolic Rate (RMR), which is determined by using a calorimeter or calculated by using a formula which takes one’s height, weight and age into account. Using the RMR, you can determine your daily calorie intake. If you exceed your calorie intake then you will gain weight, take in less than the required calories, you will lose weight.
Of course, exercise helps burn up calories and so if one takes their required number of calories and then exercises (burn up calories) then they will have a net negative calorie intake and will lose weight. However it is important to remember just how many calories are burned with exercise. Aerobics burns up 2.7 calories/minute, while jogging burns up 3.18 cal/min. So if you jog for 30 minutes a day, you will burn up about 100 calories.
Exercise is also important for toning one’s body and for cardio-vascular and general health. For the average person 30 minutes of exercise 4-5 times a week is usually enough. If you are completely out of shape and haven’t exercised in years, start by walking 15 minutes a day and work your way up to the goal.
Incorporate more activity into your daily life. Take the stairs, park far away and walk. Get a pedometer, wear it all day and count the total number of steps you take daily. Your goal should be to work up to 10,000 steps a day.
Dr. Sarkar MD is a Board-Certified physician in Pasadena, CA specializing in Weight Loss Medicine. You can e-mail your weight-loss questions to him at: info@pasadenaweightlossmd.com and he will answer them in this column. For more information visit www.pasadenaweightlossmd.com.
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