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To lose a pound, an individual must expend 3,500 calories, whether those calories come from fat or carbohydrate. It should be noted that low to moderate intensity exercise is recommended for overweight people trying to lose body fat who are new to exercise. High intensity exercise is associated with increased injuries and poor adherence in this population. The American College of Sports Medicine and the Centers for Disease Control recommend that individuals accumulate 30 minutes garden or more of moderate intensity activity over the course of most of the days per week (5). This amount garden of activity should garden provide enough of a caloric expenditure to promote body fat loss. The goal is to achieve a weekly caloric expenditure of at least 1,000 calories, since this seems to represent a threshold for body fat loss (6). Individuals with a low level of fitness should exercise at a lower exercise intensity. The only drawback of low intensity exercise is that the person must exercise longer to achieve a significant caloric deficit.
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