Weight Loss and Exercise 

Patients frequently ask me, “What’s the best way to lose weight?” They are looking for a simple, silver bullet answer, that if they do this one thing, the pounds will start falling off. Unfortunately, while the answer is simple, it’s not easy.

Weight loss is simply math. You have to burn more calories than you take in. Again, unfortunately, that math isn’t easy. Weight loss is a calculus. And you know how your elementary math problems took about 15 seconds to solve? Like calculus, lasting weight loss will take longer to achieve.

While it may seem daunting, losing weight is something that can be achieved. The purpose of this article is not to make it seem difficult, but to give you a few tips on how to get started and how to keep going.

The American College of Sports Medicine recommends all healthy adults (do your homework – check with your health care provider to make sure it's safe for you to start an exercise program!) get in 30 minutes of moderate intensity aerobic exercise five times per week or 20 minutes of vigorous aerobic exercise three times per week. On top of that, they want strengthening exercises twice a week. What counts as moderate, vigorous or strength exercise?

The good news? A little bit is better than nothing. It doesn’t have to be all in one shot. Take Rufus for a 10-minute walk before breakfast. Dance with your kids for 15 minutes in the afternoon. Take the stairs a few times throughout the day. You’ve hit your goal! A common mistake is to dive into the deep end, burn out and give up. If you're new to exercise, start with a five- to 10-minute walk. As you build up your strength, know that some days, you will overestimate your capacity. That’s okay. Just don’t quit. When you’re really sore, it may be counterintuitive to keep moving, but increasing that blood flow by taking an easy walk or bike ride can go a long way towards helping you loosen up (make those muscles feel better) and maintain your momentum.

Choose something that you enjoy doing. Exercise should be an enjoyable part of your lifestyle. Just because your neighbor runs and burns 100 calories per mile, doesn’t mean that this is the best method for everyone. What makes you happy? Choosing a form of exercise that you actually enjoy and mixing up your choices from day to day can help reduce the drudgery and keep you motivated to keep going.

Accountability partners can be a valuable asset in starting down this road. Get up and moving with your kids or grandkids. That counts. Take Princess Paws for a walk. That counts. Call up an old friend to take a bike ride. That counts, too.

I’ve also found that scheduling exercise can make it a lot easier to squeeze it in. It’s easy to blow off exercise at the end of a long day. But once you choose to prioritize a healthy lifestyle, including exercise, penning it into your schedule can provide that time slot to squeeze it in. Personally, when I write it on my to-do list, it keeps me honest.

So, remember, Rome wasn’t built in a day. Rome also wasn’t built by a single person. Ultimately, you will need to do the work, but if you’ve recruited partners that support you in your goals, the work is a little easier. Once you set your goal, just put one foot in front of the other – literally and figuratively. Sometimes you’ll fall off the line, but your accountability partners can help keep you moving forward. 

Laura Crower, D.P.T., C.S.C.S., is a physical therapist and certified strength and conditioning specialist at MyMichigan Health.