Wednesday, July 30, 2008

How To Burn Calories Off Your Fat Butt

(Diet & Weight Loss), It doesn't take a rocket scientist to see how many calories to lose weight are needed. Once you know how many calories to lose weight, you can structure your eating and exercise routine around that. Now that you know how many calories to lose weight, you need to build meal plans around that figure.

burning calories


Calories from fast food can number in the thousands from just one meal. Many people choose an arbitrary number, such as 1500 calories, and that is what they eat. If you split up 1000 calories over the course of an entire day, you're looking at skimpy portions each time you eat. Every 3,500 calories is equivalent to one pound. If you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).

For example, a 190-pound person who walks at a brisk 3 mph will burn just over 250 calories in 45 minutes. While most people can lose weight eating around 1,500 calories, you can assess your own caloric needs with a little math.

To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities.

To get a rough estimate of your caloric needs, multiply the desired weight by 12-15 calories per pound for moderate activity. Now add 30 minutes of calorie burning activity like fast pace walking, cycling, stationary biking or elliptical training at the gym and you increase your calorie burn by 300 to 500 calories. When you burn extra calories, you lose weight much easier. Don’t ever cut back to fewer than 1,200 daily calories without medical advice.

Try a calorie calculator


Eating 500 to 1000 calories a day less than your usual intake should result in weight loss of 500g to 1kg per week. Eating all different kinds of foods is best for your body. Eating gives, you the energy you need to lose weight successfully. Eating fiber-rich foods can help keep you satisfied while you exercise and cut calories to lose weight. Studies have heavier people can find it difficult to lose weight, even eating very low calories, because their body's metabolism is burning at such a slow rate.

Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives. A diet void of nutrient dense foods may only cause further cravings and a greater appetite. You can pick the foods you want to eat and build healthy meal plans around them. We suggest that you become familiar with the calorie value of foods you like to eat. High fiber foods add bulk to your diet, making you feel satisfied longer.

Following are some calorie-cutting tips from the Dietary Guidelines:

  1. Eat a variety of foods
  2. Balance the food you eat with physical activity -- maintain or improve your weight
  3. Choose a diet with plenty of grain products, vegetables, and fruits
  4. Choose a diet low in fat, saturated fat, and cholesterol
  5. Choose a diet moderate in sugars
  6. Choose a diet moderate in salt and sodium
  7. If you drink alcoholic beverages, do so in moderation

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