Exercise for Weight Loss Maintenance

Exercise for Weight Loss Maintenance Once you reach a desirable body weight, you can switch your exercise routine to weight loss maintenance mode.Strengthens the body's immune system and therefore slows down the aging process. How do you calculate your heart rate during exercise? Simply take your pulse by counting the number of beats over a 10 second period. In fact, drinking 8 glasses of water per day is a misconception.11. This eating method, however, has been shown to benefit athletic performance in trained athletes. In other words snacking is preferable to gorging. One way to accomplish this is by participating in a program of regular physical activity or if you already are, simply increase the exercise intensity level. To train at 70% of your maximum heart rate, simply multiply 180 by 70 and divide by 100, which equals 126 beats per minute. And that it may result in a reduction of total daily calories.13.Strengthens the body's immune system and therefore slows down the aging process. Now to lose weight at a comfortable pace (as mentioned above), subtract 500 calories from this total. The next step would be to keep track of all your calories. In addition to weight reduction here are 20 important health benefits of physical activity. As a result, you wouldn't need to drink 8 glasses of water a day, if you were getting an adequate supply from your diet.Lowers elevated blood cholesterol levels.18. Blood is mainly composed of water.org/documents/physactstatement. In other words, you would require 2200 calories per day to maintain your present weight. There really is no overwhelming evidence to support the idea that increased frequency and decreased portion size of meals is associated with weight loss efficiency. Not to mention the high cost of many weight loss plans that include pre packaged food, unnecessary meal replacements, supplements and so on. In addition, by slowing down the pace of a meal and chewing more, you are more likely to get a feeling of fullness while eating less quantities of food. So, it's important to keep track of the food quantity of every meal, until you get accustomed to the new way of eating.3. They typically didn't eat very fast.Improves self esteem.Strengthens bones and fights against osteoporosis - especially important for post - menopausal women.9.Improves blood circulation. (9)How Much exercise is Necessary for Weight Loss?It depends on your goals and your body condition.html,5.Another important benefit of not skipping meals is that your blood sugar level is more stable, which keeps insulin in check - reducing unnecessary fat storage and ensuring that you have adequate energy levels required to perform your daily tasks with less physical and psychological stress. In other words it may alter your mood to a more positive state. 

Don't Skip MealsEver heard that breakfast is the most important meal of the day? Well it's true.findarticles. A calorie counter or calculator is where you enter the type of food product, the amount (in grams or ounces) and it calculates the calorie content for you. So you would need 1760 calories if you sat around all day with very minimal movement to remain at 160 pounds.g.160 x 11 = 1760 (calories). On the other hand, diet programs based on more extreme calorie restriction are very stressful physically and mentally, which is why they result in quick but temporary weight reduction.gov, "Questions and Answers: Physical Activity and Cancer", retrieved 25 August 2005 f. Their meals were like special gatherings, celebrations, meant to be enjoyed by all.com/releases/1998/04/980424031929. Say you weigh 160 pounds and you are completely sedentary.4. Overall, the French diet contained more foods from all food groups and consisted of more types of food and food products compared to the American diet. meat, dairy, vegetables, fruits, whole grains, Needles to say, you won't feel very productive when you return to work, a feeling which may last for the next few hours.Improves sex function6.com/centers/pregnancy/americanbaby/exercisebenefits.org, "Contribution of Meals and Snacks to Nutrient Intake of Male and Female Elite Figure Skaters During Peak Competitive Season", retrieved 19 May 2004 .discovery. For example if you weigh 180 lbs. If you're 40 years old, for example, your maximum heart rate is 180 beats per minute (220-40). One that I found to work fairly well, which also contains a huge selection of foods including items from fast food restaurant chains. You should check with your doctor, however, before you begin exercising during pregnancy. Knowledge is what we need. Don't I wish I had that problem. Changing to a more frequent eating style, however, may cause you to over eat, if you're not careful, especially at the beginning.drmirkin.Increases the level of oxygen uptake (VO2 max) and improves endurance. Slow metabolism is when you have a very difficult time losing weight. Therefore in order to train at an intensity level of 70% of maximum heart rate your training heart rate should be 126 beats per minute. This method will not work, however, for people who are extremely obese. Have fun, get in shape, lose those extra pounds and keep them off!References:1.14. So, to lose weight, your daily food consumption measured in calories must be less than TDEE.pdf, "Physical Activity and Psychological Benefits - an ISSP Position Stand", retrieved 22 August 2005. It is the meal that sets the tone for your metabolism. This would create a sufficient deficit in calories for gradual weight loss. Eating 5-6 meals a day is also fine. Before you begin exercising, however, get clearance from your doctor, especially if you're a beginner.Raises basal metabolic rate increasing calorie expenditure even during periods of rest or sleep. Food Intake - How much do you need?First of all, you need to understand that in order to begin losing weight you must consume fewer calories than your body burns in a period of a day. In other words a deficit in calories must be created to trigger a reduction in body weight. To increase your rate of weight loss even further you can raise your exercise level.caloriesperhour. Your body receives signals of famine from the brain and switches to energy conservation mode. The bottom line is, regardless of the confusion brought on by the media and industry, calories still count!Your body weight is largely a product of total daily caloric intake minus total daily energy expenditure (TDEE). (ibid)It's also important to keep in mind that the human body is made up of 60-70% water. Diet CompositionYour diet must consist of foods from all food groups (e. WaterIt was thought that drinking plenty of water throughout the day was a crucial part of a good weight loss strategy; the theory was that an adequate amount of water - 8 eight-ounce glasses per day - gives you a feeling of fullness which reduces periods of hunger; and the less you feel hungry the less you are going to snack - which translates to fewer calories..

 The duration and the intensity should remain the same - 60 minutes at a comfortably vigorous level.May increase levels of good cholesterol (HDL)8.cancer. That means you can reduce the frequency of your workouts to 3-4 times a week. (3)A study with ice skaters suggested that meals taken throughout the day to correspond with periods of physical demand associated with training, help to maximize performance. Is this fact or fiction? Well, the fact of the matter is that scientific research with respect to this area of study has been largely contradicting. To do that you will need to know the calorie content of the foods you eat. 2.Lowers High Blood pressure levels.  Although this is a simple concept, it's not easily accomplished.findarticles. Another important factor was the diversity in their diet. An increase in food variety and diversity decreases the percentage of bad foods (saturated/trans fats, unrefined carbohydrates) present in your digestive system.com, "Healthy diets need fat, according to new study", You should exercise for at least 30 continuous minutes - for best results increase the duration (up to 60 minutes).jacn. Your target intensity should be between 65-75% of your maximum heart rate - in other words, a comfortably vigorous level of intensity. This means rather than burning calories the body gets stingier with them. They seemed to enjoy their food more; it's as if time stood still during their meals.Another efficient method of losing weight at a reasonably comfortable pace (for any person) is to reduce your total daily food intake by 500 calories. See the table below.pdf,6.Increases thermogenesis (increase in body temperature to burn calories). They also mentioned, however, in the same report, that the majority of water people need comes from food.2.osteoporosis.Now to go a step further, we have to determine your metabolic factor.16. This number was originally reported by the National Academy of Sciences of the United States Food and Nutrition Board.20. Keep in mind that improving athletic performance in athletes is one thing, but increasing the rate of weight loss is something quite different.cancer. The other thing that happens, when missing breakfast is, by the time lunch time comes around you feel starved and you almost always end up overeating.12.Relieves stress and reduces the risk of stress related chronic diseases. And Fast metabolism is when it seems no matter how much you eat you can't gain weight. All our organs consist of a lot of water. 5.org, "Cereals, legumes, and chronic disease risk reduction: evidence from epidemiologic studies",The recommendation for a healthy individual is to drink one cup of water or juice with every meal.7.americanheart. In contrast, North Americans, very often eat on the run. One simple guideline for losing weight is to adjust your daily caloric intake to equal ten times your weight in pounds. Quantity and Frequency of MealsDoes the size and quantity of your meals really matter? You've probably heard many times over that it's best to have smaller more frequent meals throughout the day.1. One pound equals 3500 calories and at the rate of 500 calories per day, it translates to 1 pound of weight loss per week. Vo2 max varies directly with the level of physical fitness. Improves physical condition in pregnant women making it easier to cope with the trials of childbirth: It increases energy levels; helps to reduce back pain; improves circulation and reduces swelling and development of varicose veins; tones muscles making it easier for the body to return to pre-pregnancy condition. The corresponding metabolic rate factor would be 25%.Strengthens the musculoskeletal system protecting the body from unexpected physical shock.15.issponline.jhtml?identifier=4563,8. Multiply that figure by 6 and you have the number of beats for a 1 minute period - that's your training heart rate. For one, eating slower and being more relaxed during meals increases chewing time. This is because, subconsciously, you're used to having larger food portions at meal time. Medium metabolism means you don't have difficulty losing weight - if you really tryChina Running Machines Supplierscontinue,. This way, your chances of sticking with it in the long run will be much higher. You can find them at many websites online for free. In other words, including water rich foods like watermelon and other fruits and vegetables, fruit juice, and soups in your diet, is more effective with respect to satiety than relying on just drinking water. Here are some functions of water:-regulates your body temperature-transports nutrients to your organs-transports vital oxygen to your cells-removes waste from your body-protects all your organs and joints6.Releases natural stimulants in the body helping to improve overall psychological condition.A more accurate method to figure out how many calories you actually need (to maintain your weight) is to take your body weight and multiply it by 11. (1)Furthermore, the French seemed to enjoy their food more.What types of activities should you participate in? There are many forms of exercise that are efficient in producing adequate weight loss and fitness. So it makes sense to ensure that you're always getting an adequate supply.sciencedaily. (ibid)5. When you miss breakfast your metabolism responds by slowing down.sciencedaily. 1760 x 25% = 440 calories - which means you would need an additional 440 calories.discovery.) and let's say you're 35 years old and have a slow metabolism. (2) 3.org/cgi/content/abstract/70/3/451S,3.asp?s=1,7.Causes a natural tendency to be more conscious about eating healthier and therefore may improve a person's diet. People need to be educated with respect to health, nutrition and weight loss maintenance.com, "Exercise, the cornerstone to weight loss - Tech Brief", How do you calculate your heart rate? An easy formula for figuring out your maximum heart rate works by simply subtracting your age from 220. You will notice as you reach higher levels of fitness, exercise intensity must be turned up a notch to keep the workout challenging and also to burn more calories.html,10. Some of them include aerobics, step or boxing aerobics, cycling, spinning, step-climbing, training on elliptical machines, cross country skiing (real or machine version), in line skating, ice skating, swimming, jogging, skate boarding, and sports like basketball, hockey, and soccer. Here are some questions you should ask yourself:-How much weight do you want to lose?-What's Your Age-How much do you weigh?-What is your physical condition?-What is your daily caloric intake?-Will you combine exercise with caloric restriction?If you're overweight, by more than 20 pounds, you need to participate in a program that includes diet restriction (reduce total daily calories by 500 cal..Increases lean body mass (muscle) while reducing body fat - improving body composition and therefore improving physical appearance. See tip number 6 and 7 in this article for more information on physical activity and weight loss. ExerciseAs you know, exercise participation is an important factor in weight loss and weight loss maintenance. There are 3 main categories for metabolism. The American College of Sports Medicine recommends that a good weight loss program should consist of daily caloric expenditure of 300-500 calories from exercise. In a French study, evidence suggested that diet variety was one of the reasons French people were less obese and had fewer occurrences of heart disease than Americans.1.com/nutrition/9942. # As a result risks of developing chronic diseases, such as various forms of cancer and heart related diseases are also reduced. If you're a vegetarian, you can still get sufficient amounts of protein from legumes, soy bean products and whole grains. And statistics prove it: approximately 50% of Americans are obese and two thirds of Americans are borderline obese.osteoporosis. (5)4. your total daily food intake should equal 1800 calories. Moreover, increased fiber content from fresh foods (fruits vegetables and whole grains) also sweeps up and pushes out bad foods quicker, leaving them less time to be absorbed by the intestines and therefore becoming less harmful.When combined with stretching it may help to reduce lower back pain. Recent studies have suggested, however, that choosing foods with high water content like fruits and vegetables and blending water into meals like soup has a greater effect on satiety, than simply just drinking water. 

And as a result of this added pressure on your digestive system, most of your energy gets used up as your body works hard to digest and absorb all that food.Helps to fight against chronic diseases including many forms of cancers and heart disease. That would equal 1700 calories (2200 - 500).drmirkin. (6) 17.The other benefit of the French eating style is that it aids the digestive process by reducing workload and improving the efficiency of nutrient distribution throughout the body.As it turns out, the customary three meals a day method is just fine. This method of eating accomplishes several things. . Consequently, in order to lose one pound per week you would require 1700 daily calories from food. This is a sensible, realistic weight loss pace and more likely to succeed in the long term.It doesn't have to be that way, however. The one meal you should never skip is breakfast.Slow Metabolism (%)Under 30 Years of Age - 30%Between 30-40 Years of Age - 25%Over 40 Years of Age - 20%Medium Metabolism (%)Under 30 Years of Age - 40%Between 30-40 Years of Age - 35%Over 40 Years of Age - 30%Fast Metabolism (%)Under 30 Years of Age - 50%Between 30-40 Years of Age - 45% Over 40 Years of Age - 40%Let's continue with the above example (1760 cal. The important thing is to choose one that you'll really enjoy. There are many more.org/presenter.htm,2. (7) (8)19