Calories In Vs. Calories Out

Weight loss is a very simple mathematical equation; calories in versus calories out. The average adult American puts on one pound of fat per year. This is attributed to a 10 calorie surplus per day. To break it down, Joe Smith burns an average of 2875 calories per day but takes in 2885 per day. 10 calories might not seem to be a lot, but it certainly adds up when it is recurring daily. The ultimate goal for weight loss is to take in fewer calories than we burn. To calculate an estimate of how many calories you burn per day use this FITNESS CALCULATOR. To calculate an estimate of how many calories you burn per activity use this BURN CALCULATOR. There are devices that can accurately record your calorie burn by measuring your heart rate, sweat rate, body temperature and motion. I have a device that I allow my clients to use for a week so we can get a good feel for their weekly calorie burn.

The fool proof way of achieving weight loss is by recording your calorie intake. This takes a lot of time and PLANNING but it is the quickest way to decrease your body fat. A lot of women complain of getting bulky when they lift weights. This is attributed to putting in your time to exercise but not putting in your time to count calories. It is absolutely essential to know what you are putting into your body. There are so many hidden calories out there, especially if you dine out frequently. Review this RESTAURANT REPORT CARD before your next dinner outing. If you want to look up the nutritional information for your favorite restaurants you can do so on DIETFACTS.

If you can commit to keeping a food journal for three months, your chances of successfully getting to your goal weight will triple. I have found that three months of journaling is long enough to know the ins and outs of what to eat and what to stay away from. Even if you splurge and eat a half a bag of Oreos, physically writing the calorie count down is enough to make your next binge not so bad. Because of its effectiveness, many people, including myself, go back to journaling after those times that life got too busy or chaotic to follow your fitness regime. CALORIEKING has a one of the biggest food database's to look up food items at no cost, as well as an online journaling program that costs as low as $7 per month. If you don't want to be tied to your computer more than you have to, check out these tips on HOW TO WRITE A DIET BOOK.

 

Weight Loss and Wellness
There is a big difference between nutrition for weight loss and nutrition for wellness. I like to advise my clients to incorporate both into their nutritional program. Food manufacturers make so much money off of marketing low calorie, low fat and low carb food products. Just because a food item only has "100 calories" in it doesn't mean it is good for you. Most of these products are loaded with chemicals and preservatives that wind up as toxins in your system. | article 1 |To check if your favorite products contain any harmful substances please refer to CHEMICAL CUISINE: A GUIDE TO FOOD ADDITIVES. Also, don't get fooled when it states "no trans fats" on the label. The FDA allows companies to indicate "no trans fats" if the product has up to .5 grams of trans fat. If you combine the food item with a half a dozen other food items (or servings) you are above your daily recommended 2 grams or less per day.| article 2 |.

So what is the rule of thumb to incorporate more wellness into your weight loss program? Stick to snacks like fruits, vegetables, yogurt or a handful of nuts. Not only do they have more nutritional value, but they make you feel fuller so you eat less. Also, try to get your carbs from whole wheat or whole grains and your fats from GOOD FATS such as nuts, olive oils and omega 3's.

 

Balanced Diets are Best

We live in a world full of fad diets. Here are a few articles that explain why fad diets do not work | article 3 | article 4 | article 5 |. A study done by the National Weight Control Registry showed that the majority of the participants (people who have lost over 30 pounds and kept it off for at least a year) that eat a balanced diet that was higher in carbs and lower in fats were more likely to keep their weight off. | article 6 | Fad diets are a quick fix. What good is a quick fix? Why waist the time working toward something when you are going to do a full circle back to where you started. If you want to make a difference you need to incorporate a lifestyle change with as much balance as possible. Balance with your diet, balance with your amount of exercise and balance managing it all between work, family and friends.

 

Supplementation

All women who are exercising and dieting should take a multivitamin and a calcium supplement. With all the variations of supplements out there, how do you know which ones to take? If you follow this MULITVITAMIN GUIDELINE you should be able to determine with one will work best for you.

Protein supplements are great to take on the days that you do resistance training. They are also good on the days that you do not have time to prepare meat or poultry. I choose to use soy protein powder over animal protein powder. Animal protein powder has a tendency to cause bloating which defeats the purpose of diet and exercise, wouldn't you say? GNC and FRESHANDEASY both carry soy protein powder at reasonable prices.

The only other supplement I would recommend is BCAA's. BCAA stands for branch chain amino acids. They help in muscle recovery and decrease muscle soreness substantially. You can find BCAA's in pill or powder form. It is good to take BCAA's when you are just starting up a fitness program after being on sabbatical for a while, and also if you hit a plateau with your training and you need to increase the intensity of your workouts. APEX has the best BCAA's in PILL and POWDER form. They are a little pricey but well worth it when it saves you from screaming in agony just to get up and down from your chair!

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