To lose fat, the body must burn more calories than it takes in. Physical activity is important for fat loss. Some people try to lose weight by dieting alone. One-third of the weight they lose can be muscle. When proper exercise is added, 100 percent of the weight loss comes from fat. Exercise builds muscle. Muscle burns fat for fuel when the body is at rest and during exercise. Exercise maintains permanent fat loss.

Build exercise into your daily routine. If you can't work in one 40-minute walk, take four 10-minute walks throughout the day. The more activity you get throughout the day, the more calories will be burned.

To lose one pound of fat, 3500 calories must be burned by the body. Permanent fat loss is a slow process. It takes time for the body to adapt to the metabolic changes that are brought about by appropriate habits of diet and exercise. The bathroom scale cannot tell the difference between water, muscle, or fat loss. Monitor your progress by taking body measurements each month.

Here are some common values of calories burned per hour for a 150 pound person doing the following activities:

Calories burned in sedentary activities: sleeping 70, standing 108, card playing 114, typing or office work 140.

Calories burned in moderate activities: bicycling 174, canoeing 174, ballroom dancing 210, horseback riding or light housework 246, volleyball 264, swimming 288, walking 300, tennis 312, golf 324, brisk walking 350.

Calories burned in vigorous activities: ice skating or roller skating at 9 mph 384, basketball or tennis 450, swimming 522, aerobic dancing 546, racquetball 588, race walking 600, bicycling 612, jogging 654, cross-country skiing 690, circuit weight training 756.

A heavier person over 150 pounds would burn a few more calories. A lighter person under 150 pounds would burn fewer calories. For example, 10 minutes of weeding a garden for a person who weighs 250 pounds would burn 98 calories. A person weighing 175 pounds would burn 68 calories. A person weighing 125 pounds would burn 49 calories. A benefit of exercise is that it speeds up metabolism. A faster metabolism burns more calories. So stay active. Make exercise fun and part of your lifestyle.

Always get a medical check-up before starting any exercise program. Work with a certified exercise leader to learn how to exercise safely.

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