MyNetDiary Blog

Why Smart Eating, Exercise and MyNetDiary Work for Weight Loss

Fad diets are so out of the loop, at least according to a new study published online in the American Journal of Preventative Medicine. Researchers at Beth Israel Deaconess Medical Center analyzed data from over 4,000 obese people who participated in a survey by the Center for Disease Control and Prevention between 2001 - 2006.

The study looked at how these individuals tried and succeeded at losing weight. Those who were most successful did two very simple things: ate less fat and exercised. A significant number of people also lost weight when they joined a structured weight loss plan, crediting the importance of guidance.

However, those who didn’t lose weight were the ones who participated in a variety of fad diets (liquid diets, nonprescription weight loss pills, diet foods/products, etc.).

More than a third of Americans are obese, and 50-70 percent of them are trying to lose weight. And just a 5 percent reduction in weight can improve one’s health.

MyNetDiary members benefit from having support and structure through the RD-moderated Community Forum and many articles published here on the blog and through the MyNetDiary website. We encourage simple, healthy eating and active lifestyles, all tracked through our web or mobile apps. We don’t encourage fad diets or “lose weight fast” mentalities.

We hope you’ve had great success using MyNetDiary. Please keep sharing with us your success stories. And if haven’t yet done so, we always appreciate a review of our mobile applications. They really do help us make them as useful as we can!

Maximize Your Movements, Minimize Your Time

Working out can be about more than just burning calories; it can be a way we live and practice efficiency. Ideally, our workouts should allow us to burn the most calories and see the biggest gains in the least amount of time. And the best way to do this is to institute a multi-muscle group exercise regimen that increases your heart rate, boosts energy and burns fat. Below are some exercises you can consider adding to your routine to increase efficiency and save time.

Squats with Jumps – To get your heart rate up and put some burn in your lower body, squats that incorporate jumps are just the ticket. Jump straight up and down, not forward. Aim for completing 60-90 seconds of these, depending on ability and fitness level.

Burpees – The one we love to hate. Burpees are intense. Start in a squat position with your hands on the floor. In an explosive movement, jump your feet back so you’re in a push-up position; now jump back into a squat position. Aim for completing 60-90 seconds of these, depending on ability and fitness level.

Plyo-Jacks – It’s like jumping jacks, but with the intensity cranked up to 10. You jump your feet out, then squat; jump your feet back in and squat. Repeat for 60-90 seconds, depending on ability and fitness level.

Climbers – A great core exercise, climbers get right to the heart of heart rate and intensity. Start in a push-up position, jump one knee up to your chest; now jump that knee back and bring the other to the chest, all while remaining in a push-up position. Alternate feet for 60-90 seconds, depending on ability and fitness level.

Leap Frog – It may look silly, but it works. Start in a squatting position with your hands on the floor in front of you. Now jump up as high as you can, and as you jump tap your heels together and raise your hands above your head. Land with bent knees and repeat. Complete 10-20 jumps and rest.

For an active recovery, turn out some Push-ups with Sideplanks for about 30 seconds. Do a push-up and when you are fully extended, raise one arm up and get into a side plank position. Come down into a push-up and repeat with the other side.

After your active recovery, rest for two minutes and repeat the circuit two more times.

If you try this routine, let us know how it goes on the MyNetDiary Facebook page and in our Community Forum. We’d love to hear from you.

Chained to Your Desk? It Could be Harming Your Health

The American Cancer Society concluded after a 14-year study that Americans who sit for six or more hours a day increase their chance of early death by 37% than those who sit for less than three hours a day.

“Prolonged time spent sitting, independent of physical activity, has been shown to have important metabolic consequences, and may influence things like triglycerides, high density lipoprotein, cholesterol, fasting plasma glucose, resting blood pressure, and leptin, which are biomarkers of obesity and cardiovascular and other chronic diseases,” says Dr. Alpa Patel, the study’s lead researcher.

So what can you do to lessen the chance of early mortality (aside from changing your job to a more active one)? You can find ways to incorporate more movement time in your workday to lessen the minutes you’re glued to your desk. Here are some ways to get started:

Change the way you get to work - According to a 2005 U.S. Census study, 87.7% of Americans drive to work. Even commuting more actively (walking or biking) one day a week can increase your daily movement total.
Take the stairs - Are you conditioned to wait for the elevator at your office? Try taking the stairs on alternate days instead of the elevator - or for alternate trips.
Get up and stretch every hour - If you condition yourself to getting up at least once every hour, you’ll be less likely to “stick” to your office chair all morning, or all day.
Stand when you can - Your body burns about 100 calories a day from just standing. If you know you’ll be on a long phone call, try standing next to your desk.
Offer to meet coworkers away from your desk - Don’t have every team meeting or chat at your place. Get up and meet them, or better yet pick a common ground a little further away so you’re both moving.
Maximize your lunch break - In the average work day, your lunch “hour” is a golden opportunity to get up and move. Pledge to not eat at your desk more than once a week. Get up and take your lunch for a walk to a nearby park or conference room.
Do some sitting exercises - There’s no shortage of little exercises you can do while sitting in your chair. They include leg extensions, marching in place, shoulder rolls and sitting heel and toe raises (which are great for reducing the chance of sitting-induced blood clots).
Get creative - Find ways to make your job more active - from walking meetings to altering your schedule to allow more gym time. Anything you can do to add minutes of exercise will help you combat 40+ hours of inactivity each week.

Share with us, what have you done at work to be more active? Post on MyNetDiary’s Facebook page or in our Community Forum!

‘Exergaming’ Away Those Extra Pounds

As cooler weather creeps across the country, now becomes the time when some of us look for ways to exercise under a roof instead of in the blustery fall winds. We may start taking a few extra classes at the gym (or join a gym!). We may put away our biking cleats for a DVD set of the latest fast-paced, high-intensity workout program. However, for those with a gaming console and specialized controllers like the Kinect for Xbox 360, the PlayStationMove or Wii Fit, ‘exergaming’ (as it’s called) can really make an impact on our weekly exercise regimine.

Likely more than a fad, ‘exergaming’ is projected to be a strong part of the gaming console’s $40 billion industry (by 2015). From dancing, boxing, ‘track-and-field-ing,’ to intense ping pong and bowling games, ‘exergaming’ can have seriously positive effects on your exercise regimen and put a smile on your face to boot.

The trend has been studied by the University of Calgary Exergaming Research Centre, the American Council on Exercise and the University of Massachusetts Department of Exercise and Health Sciences. And each has provided qualified evidence that ‘exergaming’ can provide some heart-pounding exercise and positive health benefits.

When used at intermediate or high-intensity levels, ‘exergaming’ can pack a bigger punch (sometimes literally) than walking at a brisk 3 mph rate, which burns about four calories per minute. Here’s a list of some of the more popular ‘exergames’ and how they stack up against brisk walking:

‘Exergame’ / Calories Burned Per Minute
Golf - 3.1
Bowling - 3.9
Baseball - 4.5
Tennis - 5.3
Dancing - 5.3
Boxing - 7.2

For ‘exergaming’ to really work, though, it’s all about your intensity level. Of course, like any exercise, you should always consult your doctor before beginning any new regimen and only exercise within your ability. And always stay hydrated and rest when needed.

Perhaps the main draw to ‘exergaming’ is that users feel more like they are playing a game rather than exercising, which means it’s something people are more likely to continue doing on a regular basis. Many games can be played individually or against a real or virtual competitor. Experts who have studied ‘exergaming’ tend to agree that this “stealth exercise” will continue for as long as it is fun, and one of the ways people can keep ‘exergaming’ from becoming boring is to develop personal tournaments or rewards for achievements, just as organized sports does in the “real” versions of these games.

And though no one is exclaiming that ‘exergaming’ should replace all other forms of exercise, it is something that can be done rain or shine and it can be a more relaxing method of building up strength and agility in the privacy of your own home instead of in front of a class of 30 strangers.

And, of course, it sure beats sitting on the couch!

Tell us, are you an avid ‘exergamer’? If so, what are you favorite games and gaming consoles. Share with us on our MyNetDiary Facebook page or in our Community Forum.

Spot Reducing: Myth or My Goal?

Spot reducing is a belief that you can target fat loss areas and slim down specific parts of the body. Included in this belief is that by doing hundreds of sit-ups you can reduce belly fat. Spot reduction is a favorite “promise” of many gimmicked weight loss drugs or programs, such as “Lose 7 Pounds of Belly Fat in 7 Days.”

But is there anything to spot reduction? A 2006 study published in the American Journal of Physiology tested male subjects with single-leg extensions and measured blood flow and lipolysis before and after 30 minutes of continuous exercise. The results from the study showed that the fat cells surrounding the leg muscles released more fat into the blood to be used as fuel for the exercise, which suggests that when you exercise a specific muscle the body burns preferential body fat in that area.

However, there are two important points to be noted about spot reduction that may outweigh this study. First, not all fat is created equal. There is subcutaneous fat (fat stored in the thighs, hips, buttocks and abdomen), and there is visceral fat. Visceral fat is stored deeper inside the body around the heart, lungs, digestive tract and liver. And while it’s the subcutaneous fat we see (and are embarrassed by) it’s the visceral fat that can harm us the most because they can store toxins from the nearby organs, and therefore it’s the fat we should be tracking calories and exercising to lose. Excessive visceral fat is linked to greater risks of high blood pressure, type 2 diabetes, heart disease, dementia, and cancers of the breast, colon, as well as endometrium.

A Duke University study showed that aerobic activity, performed 30 minutes a day four days a week, will reduce both subcutaneous and visceral fat, but resistance training alone only reduces subcutaneous fat. Inactivity, on the other hand, leads to the greatest gathering of visceral fat. Other factors that lead to visceral fat increases are sleep deprivation and increased stress.

The second reason spot reduction very likely remains a myth is that by exercising muscle builds beneath subcutaneous fat and compresses it, giving it the appearance of replacing the body fat. But the only way to reduce fat, as we know, is by reducing calorie intake. Remember, it takes losing 3,500 calories to lose a pound of fat.

There is simply no one diet, one pill or one exercise to control fat, and, like most other things, it’s a total package deal. Both diet and exercise are needed to reduce fat, and we don’t have the control over our bodies to direct what fat gets burned first when we exercise.

What are your thoughts about spot reduction? Share them with us on Facebook or in our Community Forum.

Why Did I Stop Losing Weight?

This is huge concern for many of you trying to lose weight. It seems like you are doing everything right yet the scale won’t budge. Or worse, you find that your weight has inexplicably gone up despite eating fewer calories than you burn. What gives?

Body Weight Components

Body weight includes the weight of muscle, adipose tissue (body fat), bone, organs and body fluids. Losing or gaining weight is not simply just losing or gaining body fat; it includes other tissues as well. Losing weight safely means losing primarily body fat with minimal loss of muscle and other tissues.

Variation

Body weight can fluctuate up to about 5 lbs (2.3 kg) throughout the day. Anything that can cause a fluctuation in body water or hydration status can also affect body weight. For instance, certain blood pressure medications, the menstrual cycle, illness, profuse sweating, drinking liquids and eating food will all affect body weight. When your weight stalls or increases unexpectedly, is it associated with a change in any of the above factors? A high-salt diet can play havoc with your blood pressure as well as your body weight. Also, try to weigh yourself under the same “conditions” – e.g. after you wake up and use the bathroom – to minimize variation.

Basic Troubleshooting

Most of the time, folks who are not losing weight are simply not creating enough of a calories deficit over time. Recall that you have to create a deficit of 3500 calories to lose 1 lb of weight. To continue to lose weight, you have to continue to create enough of a calories deficit. And that can be a real challenge.

Most of us either underestimate calories intake and/or overestimate calories burned. This results in a lower calories deficit than expected and therefore, a slower rate of weight loss. Try to be as accurate a record keeper as possible and try to track daily.

Training

Aerobic and resistance training can increase muscle mass as well as muscle glycogen deposition. This small increase in water-rich tissue could mask a small decrease in body fat weight. If your waist or clothing size decreases even without a significant decrease in weight, then it could be that your body composition is changing in a beneficial direction. A shrinking waist is something to celebrate – it is associated with better health. However, weight should eventually drop with continued training in the presence of a calories deficit (eating fewer calories than total calories expended).

Crash Diets

When folks go on crash diets, much of the initial decrease in body weight is actually water, not body fat. With a continued low calories intake (well below one’s BMR), the rate of weight loss slows but there will be a continued increased loss of muscle along with body fat. This is a problem for many reasons (safety and health), but in terms of weight loss, it makes it a little harder to lose weight. A larger drop in muscle means a larger drop in BMR. You will still lose weight, but your maintenance calories, as well as calories for weight loss, will decrease more than expected. You can view your BMR calories in MyNetDiary apps under “My Plan” or under the “Details” tab on the web.

Patience, Grasshopper!

Try to avoid getting too frustrated with a stubborn scale value. If your weight hasn’t changed for a few weeks, then it is time to troubleshoot. If you weigh yourself daily then be prepared to practice patience since normal weight fluctuations could easily mask true weight loss for a short period of time. And finally, if you feel that your body is really fighting the weight loss, then stop and reexamine your target weight, rate of weight loss and target calories. Don’t starve yourself – your body will fight back. In my experience, folks have the most success with a moderate reduction in calories intake combined with a moderate level of exercise. That is, when lifestyle changes are moderate yet sustainable so that over the long haul, the weight comes off and stays off for good.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Katherine Isacks, MPS, RD. MyNetDiary. The Dreaded Weight Plateau.

Katherine Isacks, MPS, RD. MyNetDiary Blog. Setting a Healthy Target Weight.

Elaine Magee, MPH, RD. Why Can’t I Lose Weight?

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Use Your Downtime as Head Start Toward Better Health

Earlier this year, the Centers for Disease Control and Prevention (CDC) released a study that shows more than one out of every four people do nothing physically active during their free time - this means no walking, no biking, no outdoor chores and no playing outside of work. Now, it’s not necessary to discuss all the benefits of exercise to you, as many of our members understand the positive impact exercise has on their lives.

The CDC, however, always likes to remind us that physical inactivity is a leading cause of preventable death (accounting for one out of 10 deaths in the U.S.), and for those at higher risk of type 2 diabetes, exercising 150 minutes a week and losing 5-7 percent of your body weight can reduce the risk of developing type 2 diabetes by as much as 58 percent.

So back to inactivity. The CDC collected information on all 3,141 counties, or county equivalents, in the United States to see where people were most-active and least-active outside of work. The results ranged from 10 percent to over 40 percent of people being physically inactive in various counties. As far as regions go, the results showed that generally western states are more active and areas in the South and Appalachia were the least active. The states with the greatest inactivity were Alabama, Kentucky, Louisiana, Mississippi, Oklahoma and Tennessee - where over 70 percent of all the counties in each state carried physical inactivity rates of 29.2 percent or greater.

So what to do? Life may seem to get in the way - there are mouths to feed, jobs to work, chores to do. But sticking with an exercise plan is the only way to achieve lasting success and to move yourself further away from the CDC’s negative stats for your region. Here are a few tips to help you stick with it:

Time is a Gift - The time you take to exercise is a gift to yourself. Treat it as such. Exercising gives you greater self-confidence and inspires others to do the same. Just keep in mind that you deserve the time to exercise. It’s not a burden.

Aim for a Morning Exercise - Of course your life schedule will predicate when you can exercise, but many find that by exercising first thing in the morning it doesn’t give them all the hours in the day to talk themselves out of exercising? Maybe just give it a try for a week to see how it feels.

Do Something You Love - There is no shortage of fun and fast-paced workout classes. From Zumba, Oula, Bootcamp and Cross-Training, find out what motivates you to keep coming back for more. Most gyms offer a range of choices, so try a few out to see what works.

Have anymore tips that have kept you in exercise mode? Share them with us and others on our Facebook page or in our Community Forum.

Do You Track on Vacation?

Sometimes I track food and exercise during vacation, and sometimes I don’t. It depends upon how long I am gone for, the type of food environment I will be exposed to, and whether or not I will be able to exercise regularly.

Portion Control

I recently went on vacation to participate in a family reunion and to celebrate my dad’s 75th birthday party. For the entire eight days of vacation, I didn’t track my food intake. I was curious to see what would happen to my body weight if I simply practiced portion control. However, I did continue to log exercise. And guess what? I did not gain weight – I simply maintained. That was a pleasant reminder that portion control does work, even in the absence of calories tracking. But I also think that tracking exercise kept me more mindful of my overall food intake and portion sizes. It helped keep the “night light on” in terms of calories awareness.

Enjoy Vacation

I think some of you feel like you have to track at all times to prevent the sky from falling. You don’t. The skills you have learned from tracking will carry over to times when you do not track. If you have been tracking for a while, then you have learned what reasonable meals look like – the types of foods and their portion sizes. You have probably become a pretty good guesser as to what a 500-calories meal vs. 1000-calories meal looks and feels like. So, although you might choose not to track on vacation, don’t turn your brain off either. Use your skills to enjoy good food and beverages but do so in moderation.

Of course, most of us splurge a bit on vacation. I certainly do. If you splurge every day during a vacation that lasts a week or longer, then you will likely gain weight. If you only splurge a few times a week, then you probably won’t gain weight, especially if you have been more active.

Increased Activity

Many of us are MORE active during vacation than during our normal daily routine. For those of you who hate structured exercise, you might find vacation a real boost to your calories burning. All of a sudden, you are burning more calories from activities that you might not even perceive as exercise: biking to vineyards, walking to historical landmarks, swimming in the ocean, canoeing to your favorite campground, or dancing your tush off at a fun bar much later than your usual bedtime. So go with it and have fun. You’ll find that daily activity is a real boost to preventing weight gain during vacation.

Maintain Don’t Gain

I typically recommend that people adjust their weight loss plan to account for vacation. Having a goal to maintain your weight (rather than losing) during vacation removes a lot of pressure and tension regarding eating in new food environments. Practice portion control and stop eating BEFORE you are stuffed. Try new foods. Take advantage of your leisure time to do activities that you normally never have time for or have access to. And most importantly, enjoy your free time with family, friends, and good company. Experiencing joy and reducing stress is important to your health too – it isn’t always about food and weight.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Jane Brody, New York Times 6/24/81. “Wise Eating on Vacation.” This might be an old article but it is still relevant and helpful now, even 30 years later!

Elaine Magee, WebMD. “10 Ways to Eat Healthy While on Vacation.”

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Special Note from MyNetDiary: This article marks our 100th blog post! We thank you for your continued support and interest in the articles we bring you each week. Please take a moment to enjoy our new sharing feature below by sending this article, or any of your past favorite articles, to your friends and family through the links below.

When to Eat When Exercising

A question that seems to come up frequently among our MyNetDiary members is when to eat on days you plan on exercising. To tackle this question it’s important to first understand a few concepts about meal frequency and exercise intensity so you can best match your food intake to your exercise routine. If you get them right, you’ll have plenty of energy for your workout without over-indulging on foods thinking it will give you more energy, and it will keep you from feeling faint or light-headed during your routine.

First, it should be said that in general it is better to eat more small meals (5-6) throughout the day than three large meals. This will keep your metabolism charged and active. A breakfast high in fiber should also be eaten every morning. Staying hydrated is also extremely important. These concepts should be in play regardless if you are exercising that day or not (unless, perhaps, you’re running a marathon that day).

So with that in mind, we can discuss how to structure your food and liquid intake around your exercise plans. The first important consideration is that you should not exercise on an empty stomach, at least for anything semi-strenuous or lengthy. If you’re just walking around the block, then it’s not as much of a concern. Food is energy, and to avoid “crashing” during your routine your body needs calories to burn. Empty stomachs lead to light-headedness and sluggishness.

Second is that size matters. As a general guideline:

Eat a large meal at least three to four hours before exercising, or
Eat a small meal two to three hours before exercising, or
Eat a small snack an hour before exercising.

If you eat too much before your workout, you risk creating digestion problems or having your stomach cramp. If you like to exercise in the morning, allow yourself enough time to eat a breakfast that contains high-fiber and at least some carbohydrates. Last night’s dinner has been used up during your sleep and you need something to raise your blood sugar. A cup of coffee before exercise is okay. Some good breakfast foods to consider eating before working out are bananas, whole-grain cereals or bread, juice and low-fat milk.

If you’ve waited too long to exercise after you’ve eaten and you start to feel hungry when you’re just getting started, go for a very small snack, such as yogurt, a banana, an energy bar or crackers with peanut butter. Make snacking before exercise the exception, not the rule. It’s better to time your meals according to your exercise schedule.

Drinking is as important as eating when it comes to fueling your workout. Proper fluid intake prevents dehydration. The American College of Sports Medicine recommends the following:

Drink roughly two to three cups of water two to three hours before your workout.
Drink about 1/2 to one cup of water every 15 to 20 minutes during your workout. Note: you may need more water if you have a larger body or if the weather is warm.
Drink roughly two to three cups of water after your workout for every pound of water-weight you lose during your workout.

Water is generally the most effective way of restoring lost fluids from your workout. However, if you plan on exercising for longer than 60 minutes, you may want to consider drinking something with carbs (i.e. a sports drink) because they can balance your electrolytes.

You should also eat after your workout. Again, this is easy to do if you’re already eating 5-6 small meals a day. But within two hours of finishing your exercise routine you should eat a small meal that contains both proteins and carbohydrates in order to restore your glycogen stores. Good foods to eat post-workout are yogurt and fruit, nuts, cheese, peanut butter or lean meat sandwiches.

In the end, however, you should let your own body be your guide. This is why MyNetDiary lets members include a time stamp on their food entries. Track what and when you eat and note how you feel (you can do this through our Notes feature). Also, share with others what you’ve learned. Post your thoughts on our Facebook page or in our Community Forum.

Exercise Calories – Where is Your Error?

Do you suspect MyNetDiary overestimates the number of calories burned from exercise? Exercise calories are estimated using your body weight, duration of activity, and exercise intensity. The exercise database contains data from groups of individuals. You, as an individual, might expend more, less, or about the same as the estimated values from the exercise database.

Logging Errors

Exercise Intensity. Picking the wrong activity item means error in estimated calories burned. You can compare intensity levels of different items by checking the calories burned per minute (these values are automatically adjusted using your body weight). Are you picking an activity with the correct intensity level? Don’t guess – measure! For instance, if you run, walk, or cycle, measure your miles or kilometers per hour. With a GPS device or a smart phone app that uses your phone’s GPS, you can measure distance, time, and speed. Or you can simply choose a route where the distance is known, then time how long it takes to walk, run, or cycle that route. Simply divide distance by time to get your speed. You can even search items by speed to help you pick the best choice.

Time. Time recorded in stop-and-go activities (e.g. soccer, alpine skiing, weight lifting, calisthenics, abdominals, etc) is often overestimated since people typically record total time rather than net time actually engaged in the activity. For instance, only record actual lift time (seconds per rep x number of reps), not the total weight room time.

Activity Level Setting. Avoid counting exercise calories twice. If you choose “sedentary” level, then log exercise above and beyond activities of daily living (which includes walking up to a mile). If you choose a higher activity level, then be sure it reflects your average daily exercise regimen. Activities that make up your overall activity level will NOT be logged (since doing so will double-count those calories). Please be sure to review activity level descriptions in your Account tab (web version) before selecting one. Many people choose activity levels that are too high.

Issue with Long Exercise Duration

When you log an exercise, the total calories burned for the day is overestimated by your prorated maintenance calories for the number of exercise minutes or hours logged. For example, if I log 4-hours of cross country hiking, the system shows that I burned 1491 calories. Given that my maintenance calories level is 1778 (displayed in “Personalized DRI” in Plan tab on web or “Weight Maintenance Cals” in apps), my total energy expended for the day is overestimated by 296 calories. See below:

1778 maintenance calories / 24 hours per day = 74 calories per hour

74 calories x 4 hour hike cross country = 296 calories

Note that this overestimation error will be present whether you enter exercise calories from your heart rate monitor or use MyNetDiary to estimate your exercise calories since total energy expenditure is calculated from the addition of logged exercise calories to estimated maintenance calories. As of July 2011, to correct this overestimation you can either record less time engaged in the activity or enter fewer calories, depending upon how you enter your data.

If you typically log more than an hour of exercise every day, then consider switching to a higher overall activity level and stop logging exercise. This will allow you to avoid the overestimation of calories associated with long duration exercise.

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Katherine Isacks, MPS, RD (for MyNetDiary). “Physical Activity.”

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.