Lose Weight - Three Steps to Change - Military or Law Enforcement Fitness - Navy, Army, Coast Guard, Marines, RECON, SEAL, Ranger, Police, FBI

Want to Lose Weight?

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. Though there is much debate on this theory, I do agree that a calorie of carbohydrates does not equal a calories of protein. So not all calories are equal. You need to limit your sugar - NOW! 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.

Limit carbohydrates, increase protein and good fats for optimal results.

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 ½ 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.