If you’ve hit a weight plateau, exercise can help you torch extra calories and reduce stress on your heart and blood vessels. But a realistic goal is critical. For example, if you try to lose 1 pound a week through exercise, you’ll need to burn 500 extra calories every day.
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“For many people, that’s too aggressive a goal and, as the chart below shows, very time-consuming,” says Gordon Blackburn, PhD. “It’s more sustainable to burn 250 extra calories through exercise while cutting 250 extra calories from diet every day.”