20 Key Points 13. For ongoing effects - change The body adapts to a physical stressor such as exercise. To continue to get benefits after this, some aspect of the exercise needs to change as you begin to lose body fat. This may mean changing the duration, amount, intensity or even the type of exercise. 14. Walk, rather than swim Swimming is not as effective for weight control as other forms of weight bearing exercise, such as walking. Swimming is a healthy activity that is good for fitness and musculo-skeletal performance, and for morbidly obese people aqua aerobics may be easier than other forms of physical activity. However, time spent swimming for fat loss is better spent carrying out other weight bearing activities such as walking. 15.Don't cool down too quickly The body continues to burn energy after exercise therefore its is appropriate not to cool down too quickly. A gradual cool down will also prevent possible muscular injury. 16. Exercise mildly (i.e. walk) before breakfast After fasting, the body has lower reserves of blood sugar (glucose) which is the preferred source of energy for physical activity. As a result, a greater proportion of fat is used in the energy mix for exercise. 17. If you are very big, concentrate on food intake first For very obese people, planned exercise can be painful and de-motivating. Small changes to food intake should be tackled first along with small increases in 'incidental' exercise. 18. Don't eat immediately after exercise This will allow circulating blood fats to be used up by muscles and not returned back to the adipose cells. This can provide an added boost for fat loss from exercise. 19. Trade off exercise for indulgences Walking and other exercise can be used to 'trade off' occasional indulgences such as alcohol, parties and festive seasons e.g. 300ml beer, 120ml wine or 60ml spirits can be traded for one extra kilometre of walking. 20. Forget spot reduction Most exercise programs for weight loss in popular magazines involve simple calisthenics for 'spot reduction' of fat off various parts of the body. These are useless for weight loss. Fat is taken selectively from all over the body in response to an energy deficiency, therefore 'spot reduction' doesn't work. Sit-ups are good for toning the abdominal muscles but the energy required is not sufficient to burn the fat over these muscles. A good walk is preferable.

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