Exercise as a step to weight loss

Julie McMillin is one of several dietitians who work in Hy-Vee stores in the Des Moines metro area. She gives us tips on how to keep weight off once it is lost. For more information, she can be reached at (515) 964-0900 or 1022dietitian@ hy-vee.com. This column is not intended as medical advice. Consult a medical professional for individual advice.

Looking for permanent weight loss? Exercise is the key.

The United States National Weight Control Registry defines successful weight loss as losing weight and keeping it off for five years.
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So, what do these successful dieters have in common? Ninety percent of them exercise for about one hour per day.

Here are some easy tips to help you get moving and start losing.

Tips for successful exercise:

-Start slowly. If you have not exercised for awhile, you may strain muscles unnecessarily. Take advantage of the good weather and start walking.

-Several short sessions daily work, too. With our busy schedules, it is often hard to find a solid hour to exercise. If you have this problem, try breaking exercise time into smaller pieces that add up to an hour.

-Find a friend or two. The buddy system works well for keeping you on your exercise program plus it will make your workout more enjoyable.

-Get moving with the entire family. Grab the kids and the dog and head to the park. Biking or walking is great exercise for any age or species.

-Increase your number of steps. Small steps really do add up. Start with 2,000 extra steps per day, which is equivalent to an extra mile per day, and work up to 10,000 extra steps per day.

-Take the steps instead of the elevator, park in the farthest spot at work or while shopping.

-Stand up while talking on the phone.

-Keep track to stay on track. Keep track of your exercise and see if you are meeting your goals. Tracking your food intake and weight also helps monitor your progress.

Besides helping you lose weight and keep it off, exercise benefits your health in many other ways:

-Reduces the risk of heart disease.

-Reduces the risk of high blood pressure.

-Reduces the risk of osteoporosis.

-Reduces the risk for diabetes.

-Reduces the risk for certain cancers.

-Reduces stress for many people.

-Improves sleep and anxiety levels.

-Increases your sense of well-being.

-May improve your memory as you age.