What does it take to lose a pound?

When planning your personal fitness and diet plan, it’s important to understand what it takes to lose a pound of body fat. One pound of body fat contains approximately 3,500 calories. Usually a calorie deficit of 500 calories a day will help you lose one pound a week. In order to create that calorie deficit, it is important to cut calories from your daily diet and also exercise.

Of course, different factors will affect your individual weight loss. Men and women burn calories and lose weight differently. Find a system that works for you. Generally a lower-calorie diet and moderate exercise three times a week is a great way to kick-start your weight loss. There are some wonderful websites available to help you tailor your individual plan. It’s a great idea to first assess what your caloric needs are for your age, gender, current weight and level of activity.

A great site to first visit is: http://www.freedieting.com/tools/calorie_calculator.htm

The daily caloric intake calculator listed on that site will give you a result that is tailored for you as an individual. Once you’ve learned what your caloric needs are, you can begin to take a good look at your eating habits. Keeping a food journal is an outstanding way to really examine what you’ve been eating. It may seem tedious at first, but the rewards are worth the small effort!

The Kaiser Permanente Center for Health Research conducted a study with the help of 1,500 overweight and obese participants. The individuals who kept a food journal often lost twice as much weight as other participants who did not keep tabs on their food intake. Whether you jot down your meals in a small spiral notebook or enter the data online, this small step can really help you take charge of your weight loss.

The following websites offer free online food journals and wonderful weight loss tips and strategies:

 http://www.fitday.com/

http://www.sparkpeople.com/

http://www.my-calorie-counter.com/

http://www.nutridiary.com/

After keeping a food journal and cutting calories in a safe and healthy way through better food choices, you can also begin to enjoy moderate exercise. Walking is a great way to ease into a fitness routine. A fun way to get started with a regular walking regimen is to wear a pedometer. It is encouraging to see how many steps you’ve taken and challenge yourself to add to that amount each day.

To start out, go for a ten-minute walk at least three times a week. It couldn’t be more simple. Once you feel comfortable with an easy ten-minute walk around your neighborhood or favorite local park, add an extra five minutes to your daily walk. Your ultimate goal should be to walk for 45 to 60 minutes at a brisk pace to blast away those extra pounds.

You’ll be able to slim down and improve your overall well-being with a few simple – inexpensive – and easy changes to your daily lifestyle and eating habits.

UPDATE:

When I started this blog in 2010, I had three children and a few pounds to lose.

Then I had THREE MORE CHILDREN. And I still have a few pounds to lose. It’s funny how life throws curve-balls at our curves.

I’d love for you to visit us at www.coersfamily.com to see how we’re managing our six children and our goals for a healthier lifestyle.

2

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April 24, 2010. Tags: , , , , , , , . News Stories and Links, Tips. Leave a comment.

Being Healthy vs. Being Skinny

Recently I came across a very inspiring video online. The video addressed positive and negative body images and how this impacts women. I realize body image issues affect men as well, but women in general struggle daily with feelings about their appearance. Our culture places such a strong emphasis on how we look. We often neglect our overall health in favor of losing a few pounds in a dangerous way.

Included with the body image video was a wonderful article full of ways to improve your self image and positively assess your attributes. If you’d like to read the article and watch this inspirational video, you can use this link:

Enough with the Body Hatred

When I write blog posts and articles dealing with dieting, my goal is to provide recipes and tips for healthy meals with less calories as part of an overall better health program that includes a well-balanced diet and exercise. It’s important to be healthy, not simply skinny. I focus on writing about low-calorie meals because we often consume far too many calories during our busy days filled with work, school and family.

Healthy diet tips on ediets.com

 

It is also equally important to include exercise and quality relaxation and stretching in your overall well-being plan. To start adding a little exercise to your day, consider the following options:

• Park further away from your destination – every step counts!

• Go for a stroll after dinner

• Try a few simple yoga stretches in the morning

• If you have steps that lead to your home, double up on them. Make a rule for yourself, such as “I can’t go up to the front door unless I’ve done 10 steps” and increase it each month as you feel more comfortable.

• Take your dog for a long walk – your puppy will love you for it.

• Avoid the elevator, use the stairs.

• Try to get 30 minutes of playtime with your children outside.

When you begin to think of ways to include exercise into your daily routine, you’ll be pleasantly surprised at how easy it can be healthier and more active. Cutting calories only takes you so far. It’s important to be focused on your overall health and not just your waistline.

UPDATE:

When I started this blog in 2010, I had three children and a few pounds to lose.

Then I had THREE MORE CHILDREN. And I still have a few pounds to lose. It’s funny how life throws curve-balls at our curves.

I’d love for you to visit us at www.coersfamily.com to see how we’re managing our six children and our goals for a healthier lifestyle.

2

April 20, 2010. Tags: , , , , , , . News Stories and Links, Tips. Leave a comment.