Energy Balance ⚖️
- Calories IN: Food you eat! 🍔
- Calories OUT: Energy you burn! 🔥
- Balance them to maintain weight! ⚖️
The 3,500 Calorie Rule 📊
- 1 pound of fat = 3,500 calories! 🔢
- Burn 500 extra/day = lose 1 lb/week! 📉
Types of Exercise 🏋️
Aerobic Exercise 🫁 (BEST for weight loss!)
- Uses oxygen for energy! 💨
- Continuous, rhythmic movements! 🔄
- Examples: Running 🏃, Swimming 🏊, Cycling 🚴
Target Heart Rate 💓
- Formula: (220 - your age) × 70%
- Stay in this zone for best fat burn! 🔥
Exercise Recommendations ✅
- Minimum: 30 min moderate activity, most days! 🚶
- Aerobic: At least 3x/week, 20+ minutes! 🏃
- Strength: 2-3x/week with rest days between! 💪
Benefits of Exercise 🌟
- Burns fat! 🔥
- Builds muscle! 💪
- Improves heart health! ❤️
- Decreases stress! 😌
- Builds confidence! 💪😊
- Social opportunities! 👥
Key Takeaways 🔑
- Exercise + diet = best for weight loss! 🏃🥗
- 3,500 calories = 1 pound! 📊
- Aerobic exercise burns most fat! 🫁🔥
- Exercise has MANY benefits beyond weight! 🌟