To lose weight, there are a few
factors that you must consider for any weight loss program to be effective. If
you remember the following formulas, you should be able to lose weight in a
healthy manner and better yet, KEEP IT OFF!
Formula #1: Calories OUT >
Calories IN = Weight Loss
This formula is as basic as weight
loss gets. If you exercise more calories than you eat at the end of the day, you
will lose weight. Creating a calorie deficiency at the end of a day does not
mean you have to starve yourself. In fact, decreasing your calories too much can
have an opposite effect on the body and cause what I refer to as CAMEL MODE.
The human body is built for survival
and when we receive too few calories and not enough water, we can actually shut
down our metabolism to a point where you will not burn fat and store water. So,
you will not lose weight, but you could gain weight by the increased water
retention.
This is where Formula #2 comes
into play: Water + Oxygen = Fat burning
Basically, the body needs water and
increased oxygen to burn fat as an energy source. The water intake should be
anywhere from ˝ gallon for women and up to 1 gallon a day for men. See
this article
in the
StewSmith.com Article Archive
if you are concerned about drinking “too much water.”
As you add more water to your system,
your body will be able to use the retained water for excretion, prompting almost
immediate weight loss that is healthy. This is not the same as sitting in a
sauna and sweating which actually DEHYDRATES you. Adding water will REHYDRATE
you and enable the body to burn more fat (as long as you increase your oxygen
intake by doing some form of exercise). Walking, swimming, biking, jogging,
calisthenics, and even yard work can help with working your cardiovascular
system.
Here are some sample calorie
expenditures for a variety of activities for people who weigh 130 – 190 lbs. If
you weigh more that 190 lbs you will actually burn slightly more calories than a
lighter person.
| Activity |
130 lbs |
190 lbs
|
| Aerobics |
300 Calories Per Hour
|
500 Calories Per Hour
|
| Basketball Game |
475 Calories Per Hour
|
675 Calories Per Hour
|
| Pt – Pushups |
480 Calories Per Hour
|
690 Calories Per Hour
|
| Child Care |
210 Calories Per Hour
|
300 Calories Per Hour
|
| Gardening |
290 Calories Per Hour
|
400 Calories Per Hour
|
| Jogging |
410 Calories Per Hour
|
600 Calories Per Hour
|
| Pushing Stroller |
150 Calories Per Hour
|
210 Calories Per Hour
|
| Jumping Jacks / Rope
|
450 Calories Per Hour
|
650 Calories Per Hour
|
| Swimming |
550 Calories Per Hour
|
890 Calories Per Hour
|
| Tennis |
400 Calories Per Hour
|
600 Calories Per Hour
|
| Walking 4 mph |
250 Calories Per Hour
|
350 Calories Per Hour
|
These are but a few of the ways to burn calories. In fact, everything you do
(breathing, sitting, standing) burns calories -- even sleeping! But as you can
see from the above list, activities that burn the most are rigorous or can be
done for several hours.
Take a look at my
Summer
Lean Down Plan article for more information on the “CALORIES IN” part of the
equation.
But it is never a good idea to limit your calories under 1800 calories per
day. In fact, you should consult a nutritionist or dietician for a plan if you
plan to go under 1800 calories. The main reason is that you can lose weight but
become unhealthy due to lack of vitamins, minerals and other nutrients from a
lower calorie diet.
Remember, the key to any weight control program is adding water to your diet
and developing a fitness plan that will help you add oxygen and burn calories
and fat. This will produce the caloric deficiency needed to lose weight. Feel
free to email me at
Stew@stewsmith.com
and make sure you visit the
archive for more ideas on fitness as well as the StewSmith.com
Fitness eBook store. I am here to
help you and answer your questions -- Good luck.
