What Is The Fast Way To Lose Weight

 

 

What is the correct calorie intake to lose weight?  First you need to understand the correlation between calories and your weight.

 

There are 3,500 calories in one pound of body weight.

Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.

Here are some tips to help you safely drop 3,500 from your regular routine:

Run

Running for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound.

It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high.

However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have.

Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons.

Eat In

When you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger.

When eating out, generally you are in a social situation where food is not a priority – but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.

By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. You’ll shed unwanted weight in no time!

 

Calorie counting done the right way = weight loss? Absolutely!

You and I know that losing fat and staying in great shape is a difficult task because it is so hard to stay motivated and it is so tempting to cheat, especially when you can hide the cheating. We dieters have all been in a starving situation when dieting and our mind reasons very quickly why that extra piece of pie is not going to hurt us. We take it, forget about it and then wonder next day why we didn’t lose weight.

For most of us dieting is a constant battle between emotion and reason and when hungry, reason is out of the window and emotion just wins. We do not see the immediate effects of our behavior and therefore our brain is fooled into thinking that everything is all right. On the other hand, let’s say you would get very sick when eating more than you need, overeating would stop very quickly.

Getting sick after a little bit of overeating does normally not happen therefore we need to find a different way to show the consequences of our behavior. We need to show this in a factual manner, an immediate visual display of the results of our cheating. It is not punishment right away, but over time our brain will be conditioned such that taking an extra piece of pie will give negative weight loss results. Then we will start to understand why we don’t lose weight and can pinpoint the calorie intake causes.

What should this visual display look like?  First I like charts, they are very easy to understand and can show trends and correlations between variables. In this chart I would like to see over a period of time, the average calories that I take in per day compared with the average calories that I burn per day. If the chart shows that the intake calories are lower than the burned calories, I will lose weight and vice versa I will gain weight. Correlate that with a chart that shows your weight or BMI (Body Mass Index) over time and I have the tool that helps me regulate my food consumption versus my daily activities.

If I add my hunger levels before and after the meals, I can fine tune my meal plans and daily activities. In this way I can sustain my dieting for a long time and preferably it will become my way of life. I have minimized the hunger pain and increase the pleasure of losing weight and feeling more attractive.

There is abundance of free online food calorie calculators. These calorie counters just display nutrition facts and are not going to help you lose weight. Nor is a simple calorie calculator that tries to calculate your calories burned solely based on your weight and average activity level. These are simple little gimmicks that are a waste of your time.

Only when you seriously can track and correlate your calorie intake and calories burned over time, depending on your age, weight, gender, height and individual activity intensity levels can you precisely measure your calorie balance. Seeing visually that your weight loss program works is a big motivator to stay on track. Also you can see immediately when you are off track and you can adjust your situation accordingly.

Acquiring great health is a complex task. Interrelating factors like diet, nutritional facts, meal plans, calorie balance, body reading measurements, supplement and medicine intake, exercise routines, daily activity intensity and costs will make it very difficult for you to see the forest for the trees.
Well designed software that keeps track of all of the above factors and can correlate them will make it very easy to manage your health, fitness, weight loss, muscle mass gain or any goal you have set…

 

Burning Fat vs. Burning Calories

To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake to lose weight when you are on an exercise program to replace your burned energy.

Burning Fat Calories during exercise

During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest

The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.