A Few Rules about Weight Loss
Posted by
Ana R.
There are a billion messages out there telling us how to lose weight, and the quips usually include "Fast"! While the idea may sound enticing, there lies a problem. Our bodies may respond favorably to such a prescribed diet, but oftentimes this is just a temporary band-aid. In order to get lean and stay lean, there are a few rules we must abide by (not to exclude patience and understanding for ourselves). These recommendations are set by trained exercise physiologists:
1. The simplest of all rules (granted, not always the easiest): expend more than you consume in a day. Expenditure depends on three things: physical activity, how many calories we burn at rest (AKA resting metabolism, which is an impressive 1200-1600 cals per day depending on the person), and effective digestion/absorption of food.
2. To lose 1 pound of fat requires the expenditure of about 3500 calories. The healthy recommendation for weight loss is 1 kg (about 2.2 lbs) per week.
3. Given the previous rule, we can construct an exercise program: burn about 300 cals per day or a max of 2000 cals per week; which is approximately 30 minutes of moderate- to high-intensity exercise a day, and up to 6 days a week (NOTE: this regiment should be gradual. Start at 15 or 20 minutes of exercise per day, no more than 3 days per week...then work your way up as you feel comfortable.)
4. Always keep in mind what is healthy for your body! Consume a minimum of ~1200 calories per day, and expend a maximum of 500-1000 calories per day. And keep in mind your individual needs.
5. Always listen to your body and be patient. Change takes time, as does altering your lifestyle, but the rewards are great once we become more aware of our needs and accomplishments!
A Few Rules about Weight Loss
Posted by Ana R.
There are a billion messages out there telling us how to lose weight, and the quips usually include "Fast"! While the idea may sound enticing, there lies a problem. Our bodies may respond favorably to such a prescribed diet, but oftentimes this is just a temporary band-aid. In order to get lean and stay lean, there are a few rules we must abide by (not to exclude patience and understanding for ourselves). These recommendations are set by trained exercise physiologists:
1. The simplest of all rules (granted, not always the easiest): expend more than you consume in a day. Expenditure depends on three things: physical activity, how many calories we burn at rest (AKA resting metabolism, which is an impressive 1200-1600 cals per day depending on the person), and effective digestion/absorption of food.
2. To lose 1 pound of fat requires the expenditure of about 3500 calories. The healthy recommendation for weight loss is 1 kg (about 2.2 lbs) per week.
3. Given the previous rule, we can construct an exercise program: burn about 300 cals per day or a max of 2000 cals per week; which is approximately 30 minutes of moderate- to high-intensity exercise a day, and up to 6 days a week (NOTE: this regiment should be gradual. Start at 15 or 20 minutes of exercise per day, no more than 3 days per week...then work your way up as you feel comfortable.)
4. Always keep in mind what is healthy for your body! Consume a minimum of ~1200 calories per day, and expend a maximum of 500-1000 calories per day. And keep in mind your individual needs.
5. Always listen to your body and be patient. Change takes time, as does altering your lifestyle, but the rewards are great once we become more aware of our needs and accomplishments!