How I Combine Exercise and Calorie Reduction to Lose Weight
Doctors will tell you, dropping too much pounds too quickly can actually be bad for you. They agree that losing a pound a week is a pretty sensible plan. To be successful you just have to balance your calories. Know how much you can eat based on your body's specific calorie requirements.
To lose one pound a week, you have to burn an extra 500 calories a day.
To hit the 500 calorie target, you will have to determine how much you burn from your daily routine. Find out what you burn moving around at work and at home, as well as exercise - if that's part of your day. You can make that 500 calories disappear by dieting or exercising. Ideally you should do both.
First, you have to note that everyone's body is different. If you are an averagely active man weighing 150 pounds, you burn about 2000 calories each day. If you weigh 200 pounds, you would be burning 2300 calories each day. On the other hand, a 150-pound woman will burn about 1700 calories a day.
Yes, men and women have different bodies and weight loss patterns. Compared to men, women tend to have a higher fat percentage. Men tend to have more lean muscle mass. The more lean muscle mass you have the more you burn calories even at rest.
This only emphasizes how crucial it is to exercise and tone those muscles - for both men and women.
So, going back to calories and weight loss... if you are a 150-pound woman and you don't want to do any exercise, you need to eat no more than 1200 calories a day.
However, if you are willing to put in some work, you can eat a little bit more, provided you engage in more calorie-burning activities.
So how exactly can you burn those calories? Do some serious cleaning at home and you can scrub, mop and vacuum 432 calories an hour. Go on for about 70 minutes a day and goodbye 500 calories. Go outside, mow your lawn and burn 324 calories. Make sure you use a push mower, not those ride-on types. Play a game of singles tennis and you can burn up to 549 calories an hour. Skiing is a great calorie-burner - just one hour at it and you lose 740 calories.
If you are serious about controlling calories, weight loss will follow. One way to do this is to control your portion sizes. Meals, both at home and at restaurants have been growing in size for decades. For instance, in the 1930s, the average dinner plate size had an 8 or 9 inch diameter. Now, the average diameter is 10 to 12 inches. Switch to salad plates for dinner and watch the pounds disappear.
Bigger portions mean more calories of course. Go for a Teriyaki Salmon dinner in one restaurant and you'll be eating 1240 calories worth of food. Be aware that most restaurants just serve way too much and split that giant "single" serving. Or... before it even gets to you, ask the waiter to wrap up half the serving for take out. You'll be able to clean up your plate and still have food for another meal. Most important, you're not over-eating and sabotaging your weight loss.
The simple formula for weight loss is to shave off 500 calories a day. Take it off from your diet by controlling portions or burn enough through activities and exercise. The best is really to do both diet and exercise. Just stick to your plan of removing 500 calories a day and you'll lose a healthy, sensible one pound a week. You won't just lose weight, you'll feel great too. - 17268
To lose one pound a week, you have to burn an extra 500 calories a day.
To hit the 500 calorie target, you will have to determine how much you burn from your daily routine. Find out what you burn moving around at work and at home, as well as exercise - if that's part of your day. You can make that 500 calories disappear by dieting or exercising. Ideally you should do both.
First, you have to note that everyone's body is different. If you are an averagely active man weighing 150 pounds, you burn about 2000 calories each day. If you weigh 200 pounds, you would be burning 2300 calories each day. On the other hand, a 150-pound woman will burn about 1700 calories a day.
Yes, men and women have different bodies and weight loss patterns. Compared to men, women tend to have a higher fat percentage. Men tend to have more lean muscle mass. The more lean muscle mass you have the more you burn calories even at rest.
This only emphasizes how crucial it is to exercise and tone those muscles - for both men and women.
So, going back to calories and weight loss... if you are a 150-pound woman and you don't want to do any exercise, you need to eat no more than 1200 calories a day.
However, if you are willing to put in some work, you can eat a little bit more, provided you engage in more calorie-burning activities.
So how exactly can you burn those calories? Do some serious cleaning at home and you can scrub, mop and vacuum 432 calories an hour. Go on for about 70 minutes a day and goodbye 500 calories. Go outside, mow your lawn and burn 324 calories. Make sure you use a push mower, not those ride-on types. Play a game of singles tennis and you can burn up to 549 calories an hour. Skiing is a great calorie-burner - just one hour at it and you lose 740 calories.
If you are serious about controlling calories, weight loss will follow. One way to do this is to control your portion sizes. Meals, both at home and at restaurants have been growing in size for decades. For instance, in the 1930s, the average dinner plate size had an 8 or 9 inch diameter. Now, the average diameter is 10 to 12 inches. Switch to salad plates for dinner and watch the pounds disappear.
Bigger portions mean more calories of course. Go for a Teriyaki Salmon dinner in one restaurant and you'll be eating 1240 calories worth of food. Be aware that most restaurants just serve way too much and split that giant "single" serving. Or... before it even gets to you, ask the waiter to wrap up half the serving for take out. You'll be able to clean up your plate and still have food for another meal. Most important, you're not over-eating and sabotaging your weight loss.
The simple formula for weight loss is to shave off 500 calories a day. Take it off from your diet by controlling portions or burn enough through activities and exercise. The best is really to do both diet and exercise. Just stick to your plan of removing 500 calories a day and you'll lose a healthy, sensible one pound a week. You won't just lose weight, you'll feel great too. - 17268
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For more help with weight loss, see Patsie Adams top-rated tips on the fast way to lose weight. Patsie offers you daily advice on how to lose weight naturally.
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