According to the Centers for Disease Control and Prevention, an adult needs at least 150 minutes of moderate exercise each week along with two or more days that include muscle strengthening activities. The Surgeon General’s recommendation for physical activity is to add about 30 minutes of moderate intensity activity each day ON TOP of your customary daily activities. While 150 minutes seems like a lot, it breaks down to 30 minutes a day, five days a week. As little as a ten minute walk three times a day can make a difference.
In order to lose a pound in weight 3,500 calories need to be burned. Use one of the many online Activity Calculators. Another way to get your physical activity in is to use a pedometer to calculate steps per day. The recommendation is 10,000 (2,000 steps equal approximately one mile). See more physical activity information on the Shape Up website.
I kept within 1,200 calories today and have been looking at recipes to put more variety into my meals. I reached 10,000 steps and in addition spent 30 minutes on the elliptical which added another 124 calories burned.
Greek Salad - 250 calories
2 cups lettuce
Medium tomato (or grape tomatoes)
1/4 small cucumber
Thinly sliced and chopped red onion
1/4 cup feta cheese
4 calamata olives
1/4 cup red pepper thinly sliced and chopped
2 tbs light Caesar salad dressing