WHAT IS THE WEIGHT LOSS EQUATION? Losing weight is one of the simplest concepts around, but sometimes difficult to implement and stick with. There are 3500 calories in one pound of body fat, which simply means if you want to lose weight you just have to burn through a bunch of those stored up calories. Say, for example, that you want to lose 10 pounds of body fat. This means that you will have to use up 35,000 calories, so you will need to create a negative calorie balance, or calorie deficit. You can create a calorie deficit through diet alone, exercise, or a combination of both. Simply put, you will need to eat less, move more, or do both. Doing a combination of both will most likely prove to be the easiest way to stick with your program and get your results as quickly as possible. You want to think about implementing small changes in many areas of your life. With our 10 pound example, if you want to lose two pounds per week, then that means you will have to create a calorie deficit of 1,000 calories each day until you hit your goal (five weeks if you stay on track). You can start by eating 500 calories less per day and spreading that reduction out over multiple meals so it isn’t as noticeable. For example, eat 150 calories less at each major meal by cutting things like cheese, dressing, and butter. You should then try to burn an additional 500 calories each day. If you are just starting out, my best recommendation is to aim burning 300 calories in a workout session and 200 by increasing your activity level. If you engage in moderately intense cardio for 30 minutes, you should be able to accomplish the 300 calorie burn. In order to burn the additional 200 calories, make efforts throughout the day to increase your activity level. You can do things like parking farther away, making multiple trips to accomplish the same task, standing and walking while talking on the phone, sitting upright at your desk, using a restroom farther away than the closest, and taking the stairs. Accomplishing these tasks will make your weight loss more manageable and easier to accomplish.
Posted on: Mon, 07 Oct 2013 20:46:13 +0000
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