Dear Pam,

You are definitely on the right track by using a good diet plan and exercise to lose weight. That's the only real way to lose weight and keep it off. We suggest riding a stationary bike for 30 to 35 minutes per day, pedaling at a moderate speed.

Let's say you weigh 160 pounds, then 35 minutes of cycling will burn 400 calories. Walking for the same period of time will only burn 140 calories. The best thing about stationary biking is that you can watch your favorite TV program while you cycle at a moderate speed. When your 30 minute sitcom is over, so is your exercise.

Because you combined a good diet plan with the exercise, you can expect to lose 1 to 2 pounds each week. With a good diet and exercise program, 30 pounds is a reasonable goal but don't worry too much about the amount of weight you lose each week. The idea is just to lose weight each week.

Also, don't adapt a short-term exercise mentality. Once you lose the 30 pounds, continue your daily exercise routine. You can increase calorie consumption to over 2000 calories per day to maintain your weight.
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