subject: Eat Less But Move More To Lose Weight [print this page] Eating properly is critical to weight loss and bettering your health, but it shouldnt be your only focus.
Physical activity also is vital to weight loss and maintenance. Unfortunately, many people are not moving enough or with enough intensity to make a difference.
The goal is to weigh the amount of calories you consume with the amount you burn. For some people that means a very calorie restricted diet may not lead to weight loss, especially if activity levels are very low.Also, once the desired weight is lost, being active is the best way to help keep those pounds away. So how much do you have to move to get to your weight loss or weight maintenance goals?
Sixteen ounces of weight is equivalent to 3,500 calories. To achieve a deficit of 3,500 calories in one week (and thus a 1-pound weight loss), you must burn 500 more calories than you take in each day. A brisk walk (13 minutes per mile) for 60 minutes will burn about 500 calories. So if you do that every day of the week without increasing calories, you should lose a pound a week.
A often heard exercise recommendation is 20 minutes of moderate activity five days a week. However, research has proven that this is not enough for those seeking to lose and maintain weight. This recommendation is targeted for heart health.
If you are seeking weight loss, activity levels need to reach moderate levels of intensity for 45 to 60 minutes six days per week. The recommendation is identical for those seeking to maintain weight loss.
If you are a walker or seeking to include your everyday activities in your overall movement plan, step tracking might be a big help. Wear a pedometer that is set to track steps only. Aim for a weekly average of 10,000 steps daily.
High Tech tools such as BodyMedia Fit, FitBit and Fuel Band can help you keep daily track of both steps and calories burned. These also incorporate caloric intake in real-time.Not that committed to a high-tech tool? Consider SenseWear. SenseWear gives a six-day look at the number of calories you burn, the number of steps taken, as well as intensity and duration of activity.
After your evaluation, the experts at Draelos Metabolic Center can assist you with setting realistic goals for boosting your weight loss efforts.It is common to underestimate calories in and overestimate calories out. SenseWear gives you a realistic look at your dietary and activity habits. It can also give insights into how well you are progressing towards activity goals.
SenseWear is especially helpful when someone has reached a plateau or isnt getting the wanted results from their weight loss program.Weve worked with a lot of clients who really believed their activity level was OK prior to utilizing SenseWear.
With SenseWear, they are often astonished to learn that actually they are averaging fewer than 3,000 steps daily and the number of calories burned from activity is less than 100 calories a day. At that rate, it would take almost 12 weeks to lose just a pound.
