Tips for Losing Weight with Exercise

Tips for Losing Weight With Exercise

Many women struggle to maintain a healthy lifestyle that includes a balanced diet and regular exercise. Let’s face it: if it was easy, everyone would do it. Luckily, the American Dietetic Association spells out pretty clearly what you should be doing if you want to achieve your personal fitness goals and well-being.

The key to weight control is balancing our energy (food) intake with how much energy our body burns (physical activity). To lose weight, you must burn more calories than you eat.

  • Exercise is a key way to do this. When you exercise regularly, you build stronger muscles. Muscle cells burn more calories than fat cells throughout the day, even while you are resting. This helps boost your metabolism.
  • How much exercise you need to make a difference in your weight depends on how much you eat and what activity you are doing. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Although that may seem like a lot, you don’t have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, as long as you don’t eat more than usual.
  • If you eat 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could lose the weight or keep it off by doing 30 minutes of moderate exercise daily. The combination of exercise and diet is the best way to control your weight.

Regular exercise—including walking—decreases your risk of:

  • Anxiety
  • Depression
  • Heart attack
  • High blood pressure
  • Obesity
  • Osteoporosis
  • Some cancers
  • Stroke
  • Exercise also improves good cholesterol (HDL) levels

You should always check with your health care provider before you begin any new form of exercise.


  1. Carol McKenzie.
    March 10, 2014

    Why did you cut out exercise at
    Harris Southwest? I really miss it. Is Cyndi teaching anywhere else? I would like to know.

    • Texas Health Resources
      March 10, 2014

      Hi Carol – thanks for your comment. We will follow up on your question and get back to you.
      Tom Erickson, Web Content Specialist, Texas Health Resources

  2. Melanie
    March 10, 2014

    My biggest problem is feeling hungry and not being able to ignore the hunger pains. I drink lots of water throughout the day (more than 8 8oz. glasses). I also eat a large spinach salad with dinner. I eat bran cereal for breakfast. Sometimes I can’t just eat one helping of food, I go back for seconds. Is there something I can take or do to make me feel full throughout the day? Also, I am on the drug Tamoxifen. I don’t know if that has anything to do with it but I am gaining weight and am very aggravated about the weight I am gaining.

    • Cheryl
      April 11, 2014

      Are you including protein? Eggs, Hemp seed, fish?
      They help keep you from feeling hungry.

  3. Jason Sprouse
    March 10, 2014

    I get kinds of exerciser tips but all involve walking, running, jumping, etc. No one ever sends me exercises that I can do from my wheelchair. I try to stay in good shape, two to five miles every nice weekend around a nature bicycle path, but I would like some exercises that I can do when the weather won’t allow me to get out and about. Any suggestions?

    Thank you!

    • Athena
      April 5, 2014

      Sit and Be Fit videos

    • Benita Parker
      March 4, 2015

      Sit and Be Fit also comes on channel 13 (Fort Worth, TX – Dish network). I record them so I can do them anytime. I think it comes on around 5:30 am.

  4. Jennifer
    March 15, 2014

    Where is the best place or what is the best way to find a legitimate workout buddy/group in west fort worth? I am not a member of a church or gym or somewhere I could find someone. Thanks.

  5. frances
    April 19, 2014

    where are you in ft worth I wish the same thing I am in AZLE

    July 17, 2014

    I would be interested in taking an exercise class at the Azle Harris Hospital. Are there any classes?

    • Texas Health Resources
      July 18, 2014

      Hi Joyce:

      We don’t have any classes listed on, but encourage you to contact the hospital for more information. Their number is 817-444-8766.

  7. Barbara Pace
    August 7, 2014

    I, also, live in Azle and would love to learn of an exercise program here.

  8. margarita villa
    March 12, 2015

    Me gustaria saber mas de las dietas,para alguien que esta propensa ala diabetis, nose que comer, y cuanta agua debo consumir al dia.

    Gracias margarita de Dallas tx.

  9. Leon Minton
    June 7, 2015

    I have found you cannot exercise your way out of a less than desireable diet. It takes a lot of exercise to work off a few calories. I have to make most all my calories count in the form of nutrition and fiber in order to maintain a healthy BMI. Eating even a few unhealthy items like donuts or cookies will quickly sabotage my weight maintenance. Exercise tones muscle but watching calories is best for weight loss or maintenance.


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