ROTATION DIET: YOUR OVERALL ACTIVITY GOAL

Your activity goal is to burn the same number of calories each day that it presently takes to keep the extra fat you now have on your body alive and well!

Let me put it another way: once you have lost your excess weight, your goal is to burn enough calories each day in physical activity to equal the number of calories it used to take to support the extra fat you previously had on your body when you were heavier and inactive.

Because I know the facts from both personal and professional experience, there is little that annoys me more than the claim made by many commercial weight-control experts who have packaged foods and powders to sell that diet is more important in weight control than exercise. You probably have heard the statement that "It takes thirty-five miles of walking to lose a pound of fat." Weight-control experts who remind you of this fact then go on to extoll the virtues of their particular diet.

I have no argument about the virtues of diet versus exercise when it comes to losing weight. Simply put, diet wins. That's why I have worked to develop the Rotation Diet. But this completely misses the point about the value of physical activity.

The real question is, "What amount of physical activity will it take to keep you at your desired weight, once you have lost all the weight you want to lose?"

Here are the important facts:

It takes about forty-five minutes a day of brisk whole-body activity to equal the number of calories it used to take to support approximately 40 to 50 pounds of extra fat on a sedentary, fat body!

It takes about an hour a day of brisk whole-body physical activity to equal the number of calories it used to take to maintain approximately 60 to 75 pounds of fat on a sedentary, fat body!

(I cannot be more exact than these approximations because of individual differences in metabolic rates.)

Yes, it may take thirty-five miles of walking to lose a pound, but just forty-five minutes of extra walking each day (or a similar amount of time in some other brisk whole-body movement) will keep between 40 and 50 pounds of fat from ever accumulating, or from ever re-accumulating, on your body!

Lose whatever weight you wish to lose with the Rotation Diet. The Rotation Diet will get your weight off just about as fast as any quick-weight-loss diet, without the risks of those diets. As you lose your excess weight, increase your activity level to burn up all the calories that your body formerly used just to keep its fat alive. Follow the weekly activity goals that I am about to give you and at the end of just three weeks you will be burning up enough calories to keep 40 to 50 pounds of fat off your body. Then, you may return to your former food intake when you begin your maintenance diet, but you can be confident that you are now active enough to prevent all of the fat you have lost from ever returning.

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