Counting Calories for Weight Loss

Undoubtedly, anyone who has attempted a fitness program with the purpose of losing weight has felt frustrated because the volume of work put in never seems to equal the amount of weight lost. There is a very simple explaination for this phenomenon: It all comes down to physics. There is a principle of physics called the law of thermodynamics. This basically states that energy (calories) can be stored or used. However, the calories that are put in will be of the same value when they are used or burned through exercise. Essentially, this is how weight gain and loss occurs. If more calories are taken in through the diet than are burned, weight is gained. Conversely, if more calories are burned than are taken in, weight is lost. Weight is maintained when the two are equal.

Practically speaking, this seems oversimplified. The problem is that it tends to be far easier to take in calories than it is to burn them. For example, one M&M candy holds the same number of calories that it takes the average person to walk the length of a football field. This means that about 17 M&Ms would demand walking one mile! To help you put this into perspective, we will help you do some math to more accurately estimate the difference between what you take in and what you burn. It will also help you create more realistic goals and expectations for your weight loss efforts through exercise.

It takes 3,500 calories burned to lose one pound of fat. This seems like a relatively large number, but it should be doable considering how hard exercise is, right? Wrong. Unfortunately, our bodies do not burn calories that fast. Below is a list of some common exercises and their net calorie values. Keep in mind that net calories burned means it is above and beyond the calories you would burn just sitting there thinking about exercising instead of actually doing it. The good news is that if you are doing weight-bearing exercise like walking or running, the more you weigh the more calories you will burn. This is due to the fact that you are moving your entire body weight against gravity. Activities like biking or swimming do not require moving the body weight against gravity, so the values are about the same regardless of a person’s weight. The flip side of this is that as you lose weight, it will take more effort and exercise to burn the same number of calories through walking and running. However, it should be a little easier since you will not be toting around as much weight.

To help you, we've provided a calculator for you to specifically determine your net calories burned for running or walking. As you calculate your net calorie burn, do not be discouraged. According to the law of thermodynamics mentioned above, if you burn 100 calories per mile walked, you would have to walk 35 miles to lose 1 pound of fat. Broken down this would be seven miles per day for five days. This does not imply that you should push yourself to crank out that many miles. It simply means that you should be patient and consistent with your program. Keep in mind that the math equation for weight loss takes both the caloric intake and the output into account. To get that difference of 3,500 calories, you can take in less while burning more. If you reduce calorie intake by 250 calories per day (about one bottle of cola) and burn 1,750 calories (walking about 3 miles, 6 days a week) you could lose one pound of fat in one week. In the course of a year, that would equal about 50 pounds! Smart and steady wins the race.

Net Calorie Burn for Common Exercises

    * Running: about 700 calories per hour (for a 150-pound person)

    * Walking (moderate pace): about 350 calories per hour (for a 150-pound person)

    * Biking: about 281 calories per hour at 10 miles per hour

    * Swimming (moderate pace): about 560 calories per hour

    * Stair climber: about 450 calories per hour

    * Weight lifting: about 250 calories per hour

    * Elliptical trainer: about 770 calories per hour (for a 150-pound person)

Note : 1 pounds is equal to 0.45359237 kilogram.

(Article source : health.howstuffworks.com)

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The Benefits of Losing Weight

Reminders of the aesthetic benefits of losing weight bombard us constantly. But the importance of weight control goes beyond appearance...way beyond. People who are overweight or obese are more likely to develop serious health problems, including heart disease, high blood pressure, diabetes, and some cancers.

Specifically, overweight and obesity tends to raise total blood-cholesterol, LDL-cholesterol, and triglyceride levels, as well as lower HDL-cholesterol levels. If you carry excess weight around your waist, your chance of developing metabolic syndrome increases, too.

But weight control is a powerful weapon in the struggle to reduce the risk of these health problems. Losing weight helps lower total cholesterol, LDL cholesterol, and triglycerides, and it may even raise HDL cholesterol. It also decreases the risk of high blood pressure and type 2 diabetes.

What's more, you do not necessarily have to lose large amounts of weight to reap the benefits. Studies have shown that even modest weight loss can lower blood-cholesterol and triglyceride levels and improve conditions related to high blood pressure and diabetes.

Of course, this is true largely if the extra weight is from fat. 

(Article source : howstuffworks.com)

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How To Lose Weight?

So you’ve decided to lose weight. But how do you do it? There are many ways to lose weight, but the best method is to choose an eating plan that is healthy and balanced and that you can stick with in the long run.

How to lose weight

Weight loss is a gradual process. Losing weight quickly will lead to putting it back on just as quickly, which can be harmful. As difficult as losing weight may seem, the real challenge is keeping the weight off. To be successful, you'll need to replace poor eating habits with healthy ones that are realistic and flexible enough to be followed for life.

Some diet programs promise weight reductions of more than two or three pounds a week, but such claims are not completely honest. Ten or more pounds in the first few weeks is possible, but that quick weight loss won't last.

Initially, weight reduction comes mostly from the loss of water and the breakdown of muscle protein, not fat. When you eventually replace these vital substances -- as will happen when you resume normal eating habits -- you are likely to regain the weight. Diets that promote transient weight losses can do psychological harm. Few things are more discouraging than watching a 10- or 20-pound weight loss evaporate into a 2- or 3-pound loss.

The National Weight Control Registry (NWCR) was established to document effective behaviors shared by those who successfully lose weight and keep it off. The NWCR found that those who successfully lost weight dropped an average of 66 pounds over 5.5 years. To achieve this, individuals not only adhered to a low-calorie, low-fat diet that included breakfast and closely monitored their weight and food intake, but they also engaged in high levels of physical activity.

That may sound difficult, but you can find motivation by learning some of the benefits of losing weight on the next page.

(Article source : howstuffworks.com)

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