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A Simple Plan for Weight Loss
The maths is pretty simple. One pound of fat equals 3500 calories. Want to lose a pound a week?
Then you need to consume 3500 calories less per week than you use. That's about 500 calories a day.
By cutting out 500 calories a day from your normal daily diet, while keeping your activity level
the same, you can lose approximately one pound a week.
All right - that doesn't sound like much, especially if you're more than 25 pounds overweight. Study after study has shown,
though, that those people who lose weight gradually - at a rate of 1-2 pounds per week -are far more likely to keep the weight off and maintain a normal weight for a lifetime.
how much exactly IS 500 calories? If you're going to reduce your daily intake by 500 calories, it helps to know what you need to cut out, right? Here's how easy it is to lose 500 calories a day:
milk instead of cream in your coffee.
Savings? 50 calories per cup.
* Skip the butter on your baked potato.
Savings? 100 calories
* Drink fruit-flavoured water instead of a 16 ounce soda.
Savings? 200 calories
* Skip the Big Mac and have a salad instead. A Big Mac weighs in at a whopping 460 calories. A fresh salad with a light dressing? Less than 100!
* Pass by the bag of potato chips. An average snack size bag of chips has over 300 calories.
Savings? 300 calories
* Eat your corn on the ear. A 1 cup serving of canned corn has 165 calories. An ear of corn has 85.
Savings? 80 calories.
* Switch to low-fat cream cheese on your bagel.
Savings? 90 calories per ounce.
* Love those fries
and can't give them up? Swap the skinny fries out for thick steak-cut ones. Thin French fries absorb more oil than the thicker, meatier ones.
Savings? 50 calories per 4 ounce serving
If you'd rather look at losing weight
from an exercise perspective, you can also lose one pound a week by upping your activity level by 500 calories a day. How easy is that to do? Take a look:
* Take a half-hour walk around the park. Aim for a pace
that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories.
* Get out your bike and take a ride. Tackle a few moderate hills and aim for about five
Burn: 250 calories
* Go dancing - and really DANCE. The longer you're out on the floor instead of at the table drinking up
high-calorie drinks, the more you'll get out of it. Dancing that makes you breathless and warms up your body will net you a nice calorie savings.
Burn: 400 calories for one hour
* Swimming is great for you, and a lot of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Do a few laps at a slow crawl - if you
can get up to an hour you'll be doing great!
Burn: 510 calories
* Get out into your garden. An hour of gardening tasks that includes bending
and stretching can burn up to as many calories as a brisk walk.
Burn: 250 calories.
* Play a game of tennis. Hook up with a friend for a
weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis is one of the best calorie burners around.
Burn: 800 calories
It’s important to keep in mind that all exercise/calorie numbers are based on a woman weighing 130 pounds. If you weigh more, you'll burn more.
Want an added bonus to burning calories through
When you exercise, you build muscle by converting it from fat.
Three guesses which kind of body tissue burns more calories - even when you're
You got it - your body uses more energy to maintain and feed muscle than it does fat.
For best results, mix and match food savings with exercises
that burn calories.
Do keep in mind that eating less than 1000 calories a day for more than a few days will convince your body that it's starving and slow your metabolism.
Keep calorie ranges reasonable, and consult a doctor if you want a quicker, more drastic weight loss.
Are You Considering One Of These Dangerous Weight Loss Methods?
We're all looking for the magic bullet. You know - the one that we can take and lose weight without really trying! What would you give up to be skinny? How about your health? Some of these methods of weight loss just
may cost you exactly that. Before you decide that the way to lose weight is to follow one of the below regimens, take a second look.
Do your research and be sure that you understand the risks.
Prescription diet pills
Amphetamines are available only by prescription, and most doctors are leery of handing them out these
While they do suppress appetite, you learn nothing about healthy eating, don't change your eating habits and are likely to gain the weight back the moment you stop taking them.
In addition, they can be habit forming.
The side effects include high blood pressure, heart arrhythmia, sleeplessness, hallucinations and delusions
This all natural Asian herb is found in many herbal remedies and weight loss powders.
has a powerful appetite suppressant effect, but has been implicated in over 70 deaths.
Phentermine Fenfluramine-phentermine (fen-phen)
Fen-phen was a popular weight loss supplement in the 90s until it was implicated in deaths due to heart-valve damage.
Phentermine alone is still sold in many weight loss
The side effects include headaches, dizziness, heart arrhythmia, high blood pressure and insomnia
One of those popular home remedies, used for purging.
Regular use and abuse of laxatives can result in low potassium’s, arrhythmia and pancreatic damage
Aspartame, the most commonly used artificial sweetener, has been implicated in multiple
lawsuits alleging damages that include blindness, seizures and brain damage
you'll gain weight if you quit smoking?
The National Institute of Diabetes says that you'd have to gain 100-150 pounds to match the health risks you invoke by smoking.
Instead, set up healthy strategies to help you deal with food cravings and put down the cigarettes.
Like laxatives, purging by forcing oneself to vomit or taking emetics can have very damaging effects on health.
Depletion of nutrients like potassium and vitamins, damage to the esophagus from stomach acids,
and esophageal rupture are all possible side effects
Taking diuretics encourages your
body to rid itself of fluids - including vital electrolytes.
The depletion can lead to dehydration, and cause your body to start retaining water, starting a vicious cycle.
Repeated or prolonged use of diuretics can lead to kidney damage and serious electrolyte imbalances, which may result in kidney or heart failure.
We have a tendency to equate 'herbal' with 'harmless', but say nutritionists, this isn't always the case.
Remember that many medications are derived from herbs, and because
of the lack of regulation, dosages of active ingredients can vary widely from one manufacturer to another.
Below is a list of some of the most common ingredients found in herbal weight loss powders, along with
cautions about their effects in certain conditions.
Ephedra (ma huang, ephedrine, ephedra extract, epitonin, ephdra sinica and sida cordifolia) should
not be taken by people with heart, thyroid or kidney disease, or with hypertension
Cascara and Senna should not be taken by people taking diuretics
(both are often found in herbal weight loss teas)
Selenium and Capsaicin should not be taken by people with bowel or digestive disorders
Kava should be avoided by people with mood disorders who are taking mood altering medication, and people with Parkinson's disease.
Gingko biloba, licorice root, and dong quay should not be taken by people who are taking blood thinners or anti-coagulants.
While weight loss is a worthwhile goal, guarding your health is an even more important one.
Be sure that whatever weight loss method you choose won’t lead
to other serious medical conditions.
Hope that this will be helpful with your health and lifestyle.
Until then do what your Mother said. “Eat your vegetables”. And enjoy yourself.
The next post will be about 100 Health Tips.
Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute
for professional medical advice, diagnosis or treatment. Always seek the advice of your qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because
of something you have read.
Since natural and or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product
that the statement has not been evaluated by the FDA and that the product is not intended to “diagnose, treat, cure or prevent any disease”.