Perhaps like most Americans you have some extra pounds to ___1___ . You may even have tried a fad diet or two, but found yourself right back where you started. The key to weight loss is regular ___2___ activity. And surprisingly, you don't have to give up eating or make the gym your second home to see long-term, ___3___ effects.

　　You body needs a certain amount of energy to maintain basic ___4___ such as breathing, blood circulation and digestion. The energy required to keep your organs functioning is referred to as the resting or basal metabolic rate.

　　Any time you are active, ___5___ energy is required. It is obtained from glycogen and fat stored in the blood, liver, and muscles. The key to losing weight is to draw on the fat rather than on the carbohydrate reserves.

　　Which of the two energy sources you use depends on the intensity and ___6__ of your activity. The higher the intensity, the more your body will pull from the stored carbohydrates. The lower the intensity, the more your body will ___7___ on fat as its fuel.

　　Aerobic exercise is most ___8___ for weight loss. When you perform aerobic activities you ___9___ contract large muscle groups such as your legs and arms. Walking, running, rollerblading, swimming, dancing, and jumping jacks are all forms of aerobic activity.

　　Surprisingly, if your aerobic activity is low to moderately intense and of long duration, you will burn more fat than if you had ___10___ in a short burst of high-intensity exercise. In short, a brisk 30-minute walk will burn fat while a 100-yard sprint will burn glycogen.

A. positive
B. additional
C. duration
D. effective
E. shed
F. physical

G. food
H. functions
I. participated
J. rely
K. cut
L. repeatedly

M. uses
N. little
O. obvious