msv red Healthy Weight Pyramid

msv red Healthy Weight Pyramid: A sample menu

Energy density and weight loss: Feel full on fewer calories

2. Increase your physical activity

Being active -- either through physical activity or through a formal exercise program -- is the next essential component of Mayo Clinic's weight-control program. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

At the most basic level, physical activity means moving -- every motion of your body burns calories and is therefore beneficial. Cleaning the house, making the bed, shopping, mowing and gardening are all forms of physical activity. Exercise, on the other hand, is a structured and repetitive form of physical activity that you do on a regular basis. Exercise improves your fitness, as well as helps you lose weight and deal with everyday stress.

Whatever activity you choose, the key is to commit to doing it regularly. Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yard work that entails near constant motion are examples of moderately intense activity. If you've been inactive or you have a medical Original Slim Xtreme gold condition, talk to your doctor or health care provider first. Most people can start out gradually with five- or 10-minute activity sessions and increase the time gradually.