Ada Magazine Winter 2018 - Page 23

functions, daily activities and exercise. A person must burn about 3,500 calories to lose a pound of body fat. This can be achieved by reducing the calories one takes in and increasing the calories one burns. An adult can lose one to two pounds per week by avoiding or burning 500 to 1,000 calories per day, according to the CDC. The CDC recommends two hours and 30 minutes every week (about 22 minutes each day or 50 minutes three times a week), of moderate-intensity aerobic activity, such as brisk walking. Muscle-strengthening exercises (weight train- ing) on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) are also recommended. The CDC recommends increasing the inten- sity or the amount of time that people are physically active to improve health benefits and control body weight. People should en- courage children and teenagers to be physi- cally active for at least 60 minutes each day, or almost every day. The CDC say each person’s body may have different needs for calories and exercise. A healthy lifestyle requires balance in the foods taken in, the beverages one drinks, the way daily activities are conducted and the amount of activity in a daily routine. Count- ing calories all the time is not necessary, but it may help in the beginning to find out how many calories are in the foods and drinks one consumes regularly as one strives to achieve energy balance.  The website has a section on learning how one can estimate the calories they need each day. Visit for more information about los- ing weight. AM AM WINTER 2018 ADA MAGAZINE 23