How much exercise do I need?

To achieve one pound of weight loss a week, you can reduce your calories by 500 a day. Or you can burn off 500 calories a day with exercise. So, 7 days/week of 500 calories of exercise a day will = 3,500 calories burned. That's right, another pound each week!

Let's give it a try:

• Find an exercise, or more than one, on the following chart that you like to do every day. Then, accumulate 500 calories of exercise each day.

• Now tally up your minutes per day on the Food & Activity Tracker below.
• You should total 3,500 calories per week for a one pound loss per week.
• Always check with your doctor before starting an exercise program, especially if you have not exercised in awhile.

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