Losing Weight with Exercise: How Much Do You Need?

The biggest challenge in losing weight: changing what you eat. Sometimes dieting feels like a list on which every item starts with "No More": no more donuts...no more French fries...no more grilled cheese sandwiches...no more cookies...no more ice cream...no more stuffed baked potatoes...no more of everything you love!

It's no wonder, then, that some I-don't-want-to-diet individuals ask: "Hey, can I lose weight just by changing my fitness level?" The answer: well, maybe. It depends on how much free time you have - and how hard you're willing to work!

Let's say you only have half an hour each day that you can spare for exercise:
- If you weigh 150 pounds, you could burn about 200 calories if you pedal on an exercise bike at moderate speed for half an hour. The problem: to lose one pound, experts estimate you need to burn about 3,500 calories. So if you keep your current food intake exactly the same and do your bike for 30 minutes daily, it will take more than two weeks to lose one pound. That's healthy - but you need to be patient and recognize you will be losing at the rate of one to two pounds a month.

Experts say, and research studies back up their suggestions:

- Combine cardio and strength-training to maximize your workout time. You might want to get a fitness DVD with both on it, or try classes at the local Y.

- Make small changes with regard to diet to lose more weight in a relatively painless way. For example, change from half-and-half in your coffee to low-fat milk; use low-fat salad dressing instead of regular.

- Keep a food journal, writing down everything you eat. Studies show that can work effectively to help you realize how much you eat each day (even those "tastes" of your children's leftovers!). Get a calorie count book and recognize the reality of all those "just a taste" servings - they can add up to 500 calories a day!

- Get support. Ask friends, families, coworkers: find someone who will help you when you're tempted to quit. Ideally, look for a fitness buddy, someone who will walk with you or take a class with you. That support can help you keep going - and you might make a new best friend!