How I Combine Exercise and Calorie Reduction to Lose Weight
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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.
This is based on how many calories you burn while doing your daily activities. You can do this by exercising or dieting, but ideally you should do a combination of both.
First, a little explanation. An inactive or lightly active man weighing 150 pounds, will burn roughly 2000 calories each day. If he weighed 200 pounds, he would burn around 2300 calories each day. On the other hand, a 150-pound woman will burn about 1700 calories a day.
Why do men and women of the same weight burn calories at a different rate? Most of it has to do with the fact that men have more muscle mass which allows them to burn more calories at rest.
So women - and men as well, for that matter - should see that it is worth the effort to tone up your muscles if you want to lose weight.
Going back to that simple formula for weight loss. If for instance you are a woman who weighs 150 pounds and for some reason can't or won't exercise, make sure you eat no more than 1200 calories a day.
But, if you do some exercise that burns you extra calories so you can eat a little bit more. Combine and exercise program with diet and you can lose even more weight.
Now onto some examples of how you burn calories. Heavy cleaning at home can burn 432 calories an hour. Bring that heavy cleaning up to 70 minutes a day and there goes 500 calories. How to burn 324 calories in your lawn? Do some grass trimming for about an hour with a push mower. A game of singles tennis burns 549 calories an hour. An hour of skiing burns 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.
Article Source: Articlelogy.com
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