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This article is about the importance of physical activity in maintaining a healthy weight, in losing weight and keeping it off.

Exercise must be combined with healthy eating in order to lose weight long-term.

Physical activity is necessary for successful weight loss, but  also to prevent non-communicable diseases such as cancer, diabetes, heart disease and strokes. 

Physical activity helps with high blood pressure, depression, arthritis and vitality. Overweight and obese people will therefore benefit from both losing weight and  having better general health.

The type and amount of exercise required by obese/overweight could vary, the recommended is 150 minutes of moderate-intensity exercise each week, this will burn calories and contribute to better health.

Moderate -intensity exercise can be achieved by brisk walking 5-7 days per week.

If you've been overweight for sometime you may need to build up to more vigorous or prolonged  exercise to achieve required weight loss.  You may need to eat less calories and/or burn more with exercise.

Follow the healthy eating guide for your total food requirements for your age and gender, no more no less.

 If 150 minutes of moderate-intensity exercise per week is not enough to make you lose weight  on this nutrition, you will need to increase your physical activity to more vigorous or prolonged.
Click Here for the Guide. and to work out your diet for the day.

To lose weight you will need that calorie deficit. It is wise to start with your daily food intake (for your age and gender ) and 150 minutes of moderate intensity exercise.

Once you've set goals to lose weight, start keeping a record of all your activities, you need it to determine your level activity before you start and you will need it to increase your activity level later.


Click Here to read about healthy eating for weight loss.
The Center for Disease Control(CDC) has outlined the type and and amount of physical activity required by weight watchers.
Click Here to read  about them and  to set realistic New Year goals.