Created by Amy Schnabel, MS, RD
Exercise Tips & Tidbits
Long-term weight loss requires both exercise and eating less:
If you’re interested in losing weight or keeping the weight off, simply dieting is not enough. You must
also exercise daily and keep active to successfully lose weight. Exercising also offers many benefits in
addition to weight loss, including heart health.
Increase your activity levels by doing both continuous exercise and “lifestyle” exercise. Continuous
exercise, like walking, jogging, biking or yoga, is vital to keep you fit. “Lifestyle” exercise, like taking
the stairs instead of the elevator, walking to the store instead of driving, or doing yard work, will keep
you moving and active and will also help burn calories throughout the day.
Keep a diary:
When trying to lose weight, it’s recommended you keep a food diary to increase your awareness of
what, how much, and when you are eating. Consider also keeping an exercise diary to track the
frequency and duration of exercise, as well as help identify problems in your exercise plan. Keeping
both diaries will keep you honest and motivated.
Schedule exercise into your day:
If you don’t schedule your exercise then it won’t happen! Make exercise a priority and a daily habit.
Don’t let exercise be the first thing to go when you get busy. If your exercise plan doesn’t work for
you, simply change it. Have a back up exercise plan in case of bad weather or schedule changes so you
don’t have to cancel. Remember, it’s better to exercise a little, than to give up entirely.
Work out smart:
Get help from an exercise video or if possible a trainer at your gym when first starting out. This will
allow you to get the most efficient and effective calorie burn for all your hard efforts. Exercising
correctly will he lp you see results sooner and make it more rewarding.
Weight gain is not an inevitable aging process:
Weight gain is a result from moving less over the decades. As you get older, you lose musc