Can 10 Minutes of Exercise Make a Difference in Weight Loss?

Trying to find another way to burn a few extra calories? You don’t have to come up with a whole new exercise for weight loss; just extend the length of the one you’re already doing.

Adding an extra 10 minutes 5 days a week can make a big impact. It may not seem like much, but you can burn a good number of calories and gain strength during this time.

What does can an extra 10 minutes do for you?

  • 10 more minutes of walking burns 50 calories
  • 10 minutes of swimming burns 69 calories
  • 10 minutes of jogging burns 80 additional calories

By itself, this may not sound like much.  But adding extra time, each time you exercise, and the benefits really build up. For example, say you add 10 more minutes of walking exercise five times a week. The additional time can burn up to 250 more calories a week.  In addition, research shows that the benefits of exercise include adding time to your lifespan.

Why Ask Your Doctor Before Starting an Exercise Program?

It is important to consult a doctor before starting an exercise program. Your doctor will help you understand your current condition and can talk through your questions with you.  When you exercise with weight loss as your goal, your doctor’s guidance helps you create a program that’s right for you.

Get Personalized Help With Weight Loss at the Optimal Wellness Center

Dr. Keller’s weight loss program includes personal consultation to help you find the right type of exercise for you. Find out more about the support available to you in Dr. Keller’s weight Loss Program.

You can call us at 201-485-7930 to get started.

Dr. Betty Keller is a board certified doctor specializing in weight loss, chronic pain treatment, medical acupuncture and disease prevention, serving Franklin Lakes, Wyckoff, NJ, and nearby areas. She practices integrative medicine at the Optimal Wellness Center in Franklin Lakes, New Jersey.

Cardiovascular Exercise: Varied Intensity is Key to Faster Weight Loss

Cardiovascular (or cardio) workouts are exercises that boost your heart rate.  Examples are jogging, cycling, walking, swimming and bicycling.

Why Cardio for Weight Loss?

Cardio is great for burning calories. One pound of fat is 3,500 calories, so once you burn more calories than you eat, you begin to lose weight.

Along with burning calories, cardio exercise strengthens your heart, lungs, and muscle groups. It also increases metabolism. All this helps you burn more calories in a day and keeps your energy up.

Recent studies show that the best way to burn more calories is through interval training. This can be accomplished by short bursts of high intensity cardio alternating with a lower intensity cardio.

Multiple short bursts of high intensity through out your work out will burn more calories than a longer workout at a lower steady intensity.

Why Ask Your Doctor Before Starting an Exercise Program?

It is important to consult a doctor before starting an exercise program. Your doctor will be more familiar with your current condition and can talk through your concerns and questions with you.  When you exercise with weight loss as your goal, your doctor can help you create a program that’s right for you.

Get Personalized Help With Weight Loss at the Optimal Wellness Center

Dr. Keller’s weight loss program includes personal consultation to help you find the right type of exercise for you. Find out more about the support available to you in Dr. Keller’s weight Loss Program.

Dr. Betty Keller is a board certified doctor specializing in weight losschronic pain treatmentmedical acupuncture and disease prevention, serving Franklin Lakes, Wyckoff, NJ, and nearby areas. She practices integrative medicine at the Optimal Wellness Center in Franklin Lakes, New Jersey.

How Can I Stop Craving Sugar?

Sugar cravings come from over-consumption of…sugar! The more sugar you eat or drink, the more you crave. However, eating a moderate amount of naturally present sugars, such as those found in fruits, 100% whole grains and dairy, doesn’t really pose any health threat. But added sugars and high fructose corn syrup, which creep into everything from sodas to cereals and yogurt to bread, can fuel sugar cravings, cause weight gain, add to body-wide inflammation and increase your risk of type 2 diabetes.

The best way to reduce sugar cravings is to READ FOOD LABELS. Then you’ll see just where added sugar is hiding and you can avoid it. Words like malt, dextrose, fructose, sucrose and anything that says syrup indicate the product contains sugar in disguise.

You can also control sugar cravings by keeping your blood sugar levels steady. Never skip breakfast and make sure every meal provides a balance of protein and carbohydrates. This decreases the glycemic load and prevents blood sugar and insulin spikes. Also, eat a small meal or snack every 3 to 4 hours. And exercise for at least 30 minutes a day.

Is it Bad to Eat Before Bed?

If you think eating before bed is a diet downfall, well, you might be right.

Some studies indicate we may not burn calories as quickly at night. But one thing is certain, if you eat late at night, chances are you’re adding excess calories to your daily diet. And that can add up to extra pounds. Plus, if you have pre-diabetes or diabetes, late night eating can cause blood sugar spikes.

You need to tailor your medication routine to your food intake and then stick with that plan.

What are the Problems With Obesity?

Excess fat cells trigger body-wide inflammation that’s associated with type 2 diabetes, heart disease, high blood pressure, problems with fatty liver, kidney disease, sleep apnea and infertility. Excess weight also damages joints and makes osteoarthritis extra painful. And obesity has been linked to dementia.

There are also emotional repercussions. Obesity can lead to low self-esteem, depression, social withdrawal and may make a person a target of bullying.