Simple Steps to Lose Weight and Slim Down for the Summer

Slim Down for the Summer

Mika Bradford Highlights a Few Simple Steps to Slim Down and Lose Weight for Summer

Mika Bradford CN, CPhT

Losing weight is just as much about what you eat as it is about how much you eat and your level of physical activity. The reason most people do not lose weight is simply because they don’t know the caloric value of the foods they are eating or the amount of energy their body regularly uses each day.  Surprisingly, you can eat larger portions of healthy foods while still reducing fat and calories from your diet and lose weight if you take the time to do the math.

Eating less or not eating at all can be a quick fix for rapid weight loss but the likeliness that those 5-10 pounds will stay off is slim. Most people who try this method end up not losing weight due to unhealthy pattern of limiting food intake that tells the body it’s starving,  needing to conserve fuel source rather than burn stored fat. Real, healthy weight loss begins with good food choices and small meal portions eaten throughout the day. One of the most common mistakes people make is not having a variety of healthy foods on hand  when they finally feel hungry which leads to eating the first thing they can get their hands on like a candy bar or soda. Matter of fact many eating programs geared towards losing weight primarily focus on eliminating sugar from the diet.

Healthy food choices should include protein and fibrous vegetables. Dense lean meats provide adequate amounts of protein taking longer to digest leaving you with a sense of being full longer.  Protein is used as an energy source and also supports healthy blood sugar levels. Fibrous vegetables and nuts are filling and support proper digestion while providing antioxidants and minerals. Starchy, high sugar foods should be avoided since they provide empty calories, which can negatively impact blood sugar levels and create a yo-yo effect. Many

The key to healthy weight loss is knowing how to create a caloric deficiency through food choices and physical activity. A caloric deficiency is when you reduce the number of calories consumed that are needed to sustain your current weight. To lose 1lb of weight in one week you must burn an additional 3500 calories through exercise or reduce the calories consumed by 500 calories per day. 

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or a combination of both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

Note about the Calories Chart

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn’t helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a race-walking stride. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

2000 steps = 1 mile

1 mile walked = 100 calories burned

12000 steps walked a day = a caloric deficiency of 600 calories

180 lbs.                                    240 lbs.

ACTIVITY                        15 MIN        1 HR                15MIN             1 HR

Walking           (the dog)         41          164                       55               218

Walking           (moderate)      47          189                       63               251

Cleaning          (light)              31          123                       41               164

Treadmill         (light)               137        549                     183               730

Cycle              (light)               96          385                     128               512

Stair Stepper   (light)               125        500                     166               665

For More Information visit calorielab.com

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