Calorie Deficit
Atkins, South Beach, The Zone Diet and countless other types of diets have each been hyped as the perfect diet strategy to shed those unwanted pounds. While they may have shown initial results, most have failed to demonstrate long-term success in keeping the weight off. Here’s an important tip to remember: Your body must burn more calories than it is taking in to lose weight. One pound of
fat equals 3,500 calories, so if you want to lose 1 pound per week you need to average a caloric deficit of 500 calories per day.
Don't panic... you don't have to stay in Zumba class, run or ride the stationary bike until you hit the 3500 calorie burn! It is a cumulative effect including various daily activities, concentrated cardiovascular exercise, strength training and caloric cutback.
Basal Metabolic Rate and Calories Burned in a Day
To manage weight, you need to determine the number of calories you eat and the number of calories you burn. Your body has something called the basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. It accounts for roughly 60 to 75% of all the calories you burn in a given day. That’s right—you are actually burning a certain amount of calories even while you are sleeping.
This website is excellent for calculating your BMR and giving you a starting point: www.bmi-calculator.net/bmr-calculator/.
Now that you’ve determined your daily caloric needs, you need to set a realistic goal of 1 to 2 pounds per week and determine how many calories you’ll need to strive to burn and cutout of you nutrient intake without forfitting important nutrients like protein, fats and carbs.
What to Eat
As surprising as it might sound, managing your weight is easier than you might think. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.
•Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
•Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
•Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
•Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
•Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
•Avoid eating too many salty foods.
•Limit alcohol beverage intake.
Cardio: Burn the Right Fuel
Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which adds a few more calories to your deficit. Remember, always check with your doctor before starting an exercise program and choose the intensity that is
appropriate for you.
Burn Fat With Muscle
I'm always preaching the benefits of strength training! Strength training offers many health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles costs a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate. To prevent injury and develop consistency, start off with one to two sets of 12 to 15 repetitions for all major muscle groups.
By making some lifestyle changes you can lose the weight and build the body and health you desire. We are not splitting an atom... It takes common sense, determination and discipline.
info compiled from ace.org
Additional Resources
MyPyramid: www.MyPyramid.gov
About.com: www.exercise.about.com/cs/weightloss/a/howtoloseweight.htm
About.com: www.weightloss.about.com/od/eatsmart/a/blcalintake.htm