Weight loss calculus

The most effective weight loss strategy can be summarized in four words:  eat less, move more.

To lose one pound in a week you need to create a caloric deficit of 3500 calories in that week. Given how many calories your body burns, if you eat 250 carlories less each day and burn 250 calories more each day exercising, then you will lose one pound in a week.  (3500/7=500=250+250.)

What if you are trying to gain weight?  If you are trying to gain muscle, then eat about 100 calories more than your body burns in a day. You can gain up to 0.5 pounds of muscle in a week.  If you gain more than that, it probably isn't all muscle.

What about only dieting?  What about only exercising?  Again, to lose one pound in a week you need to create a caloric deficit of 3500 calories.  Neither of these are practical strategies by themselves.  It is simply not practical for most people to eat 500 calories less each day.  That is like missing a meal and you will be too hungry.  It is also not practical for most people to burn 500 calories a day--that's about 2 hours of walking on the treadmill, which most busy people do not have time to do.  You really need to do both diet and exercise.  It's the easiest way.

Do the math.  3500/7=500=250+250

You are Enough

You are enough.  You do not need anything "extra" to get through the day, whether that extra thing is coffee, chocolate, smoking, sex, gambling, alcohol, or some other addictive thing.  Dig deeper!  You already have whatever it is that you think that "extra" thing will give you.

If you are craving something but you ignore it, then the craving will pass.  Yes, it is true.  If you simply do not act on your impulse, the impulse will go away.  In addition, if you stop acting on your impulse to feed the craving over time, the actual craving itself will get weaker and less frequent.  Try this experiment:  distract yourself from thinking about that impulsive thought and do something else for 5-10 minutes.  See for yourself if it passes.

Is there an overwhelming problem or some unpleasant emotion triggering the need for something extra?  The anxiety may go away when you take action towards solving the problem or express the emotion in a journal, in prayer or to a friend.

You are enough.

Spy on your changing metabolism

Did you know that as you gain muscle and lose fat from exercising, your metabolism changes?  This is because muscle cells use more energy (i.e., burn more calories) than fat cells.

How will you know how many calories you need as your metabolism changes?  By spying on your changing metabolism with an Exerspy.  The Exerspy determines how many calories YOU burn individually for each activity, which is much better than using a static table of averages for average people.

I love my Exerspy!  A friend of mine lost 6 lbs in 3 weeks and said it was "by far the best result I've ever gotten."

http://www.dotfit.com/equipment-cid-1007.html

How do people get so fat?

How do people let themselves get as fat as the contestants on "The Biggest Loser"? Gradualness. If people suddenly became obese, it would be so dramatic that they would do something about it right away. In addition, if weight loss occurred suddenly, they would persist until the quick results. However both weight gain and weight loss occur gradually. Gradualness. That is how and why.

In a safe, gradual weight loss process, the force of inertia must be overcome by the force of momentum.  Create momentum by taking action to eat right and exercise.  Have patience and know that every little thing you do will have a cumulative effect.  Never, never, never give up!

DON'T FEEL LIKE IT?

Don't "feel like" working out today? If you (or your child) didn't "feel like" brushing your teeth and showering, would you avoid that too?  You brush your teeth and shower because you will feel and look better afterwards and, perhaps to avoid seeing the dentist. The same is true with exercise!  You know you will have more energy and feel good about yourself if you do it.  No excuses.



Would you tell your child, "Okay sweetie, you don't have to brush your teeth if you don't feel like it."

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