Today's posting discusses how to create an energy(calorie) balance in our bodies, even as we try to affect weight loss.
This posting will make the most sense if you read Wednesday's (very, very long) posting first. It will also be much shorter than the last one! :)
Calories are the derivative your body uses to produce energy. Your body uses energy for all sorts of things, including to keep you alive. The rate at which your body uses energy to keep your body alive(proper organ function) is called your metabolic rate. The energy expended during activities like riding a bike or folding laundry is called your activity level. Both your metabolic rate and your activity level affect your overall caloric expenditure.
Your diet affects your caloric intake. Diets low in saturated fat, low in sugar and high in fiber are generally considered to be the most healthy.
Let's suppose you are a 150 lb. female named Sally Stairmaster looking to lose 20lbs. in 6 months. Your energy balance equation would look something like this:
Calories expended(metabolism + activity) - calorie restriction = allowed caloric intake(diet)
2,698 kcals - 387 = 2,311
To estimate your caloric expenditure, as well as some of the other numbers in the equation, seek the help of a personal trainer or you can use some of the better known online food journals such as Fitday.com, which is completely FREE and easy to use.
Restricting ones' diet by 387 calories daily may seem like a lot - but you don't have to restrict just your diet. The calories can come from exercise as well. For example, you could do strenuous walking on the treadmill for one hour and burn 150 calories, leaving you with a dietary restriction that day of only 237.
Some sneaky tips for eliminating unwanted calories in your diet:
1. Eliminate Soda - It's chucked full of sugar(calories), and it goes right to your waistline.
2. Leave a couple bites on your plate at the end of each meal - this can really add up over time.
3. Drink more water - this will make you feel satiated and flush out toxins in your body.
4. Eat more fruit and vegetables - even small servings of these fiber-rich foods can help with digestion and absorption of nutrients, making you not only feel better but feel more full as well.
5. Don't hate yourself for cheating - if you've been craving it all week, then have a small portion of that cheesecake. If you don't have the discipline to have a slice, then make sure you buy the reduced-calorie or reduced-fat version of it, so you are always making better decisions about your health. That way, you are not depriving yourself altogether, which can lead to binge eating.
Next Wednesday's posting will be presidential! There will be no Friday posting as I will be on travel.
Don't be a fool!
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Were you waiting for my comment? ;)
ReplyDeleteFor those of us that hate drinking water, and are addicted to soda (poor Brad is a Coke Zero fiend) what are some alternative suggestions you might have?
AND, speaking of cravings...do you have any suggestions on managing insane pregnancy cravings? For instance, I can't stop craving pancakes, hot dogs and cheeseburgers (all obviously not healthy...and something I can't give in to every week!) :)
-Jen
There really is no substitute for water! My suggestion would be to find a way to flavor it, like with Propel Fitness Water or another low-cal product so that you enjoy water somewhat.
ReplyDeleteRegarding pregnancy cravings, you have to make a pact with yourself about what you are going to allow and stick to it. For example, once a day, allow yourself one serving of a cheat food. Or, allow yourself one meal a day where you can have low-fat ice cream or yogurt(if ice cream is your vice.) Find ways to negotiate with yourself to make healthier choices if you find yourself losing control of the cravings. Not only will your waistline forgive you after you have the baby, but you will feel much better during your day if you make the healthier choice too. :)