Warning! This post contains Math. Don't be intimidated - I've included a cheat sheet.
The physical part of weight loss is relatively simple – Eat Less, Move More, Repeat. We all know about the Eat Less part, but what about the Move More?
Move More = Exercise.
Oooh, the dreaded E-Word. Exercise. Exercise! It's not all that bad, really. Regular exercise is an important part of effective weight loss.EFFECTIVE weight loss. Yeah, you can lose weight with just the “Eating Less” part, but it will be very, very slow and tedious beyond belief.
Moving More will help you shed weight by burning up the excess calories you consume. You need to consume a minimum number of calories every day just to power the basic functions of your body, things like thinking and oh, say, BREATHING. The minimum number of calories needed varies from person to person, based upon metabolism, age and current weight. This is called your Basal Metabolic Rate, or BMR.You also need to consume enough calories to support your normal activity levels. Your total calorie need to maintain your weight is BMR + Activity Calories. For women, the basic calorie requirement can be estimated with the following:
Calorie Requirement =
[655+ (6.3 x weight in pounds)+(12.9 x height in inches)-(6.8 x age in years)] x C
Where C =
1.2 if you are sedentary, little or no exercise;
1.375 if you are a little bit active, light exercise 1-3 days a week;
1.55 if you are moderately active, moderate exercise 3-5 days a week;
1.725 if you are very active, hard exercise 6-7 days a week;
1.9 if you are an Olympic Athlete training 17 hours a day.
Or you can just click here and figure it out online.
To lose weight, you need to run a calorie deficit, that, is, take in fewer calories than your Daily Calorie Requirement. It takes a calorie deficit of 3,500 calories to lose a pound, or about 500 calories per day. You can create a deficit in one of two ways: either consume way less calories than you need for basic survival, which will leave you feeling pretty crabby, or eat enough to keep your tummy from growling and burn off calories with exercise.
I prefer exercise. SO much better than walking around irritable and ready to slap anyone who looks my way.
Yes, that's me. Today, halfway through a 12 mile bike ride at lunch time. On a bridge over the Trinity River. Isn't that the coolest bike helmet ever? It's pink. It's glittery. It says "Nutcase"!
So, what can you do to burn up 500 calories a day?It really doesn’t matter what type of physical activity you choose – organized team sports, planned exercise, household chores, yard work, or work-related tasks – it’s all good. Studies show that even the most inactive people can lose weight AND gain significant health benefits if they accumulate just 30 minutes or more of exercise or other physical activity every day. Thirty Minutes, my Friends! That’s nothing! You don’t even have to do the whole thirty minutes at one time, just have a total of thirty minutes every day.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without injuring yourself. Once you gain some strength, you can gradually tackle (pun intended!) more strenuous exercises.
There are about a bazillion ways to get some physical activity into your day.You can:
- Take a short walk around the block.Take a long walk around the city.
- Rake leaves. Jump in the pile and rake again.
- Play actively with the kids. Chase kids down the street, double back, sneak inside and lock the doors. Stand at the side window and giggle as they try to get inside.
- Walk up the stairs instead of taking the elevator.Walk up the stairs just for fun.
- Mow the lawn. Mow your neighbor’s lawn, too.
- Take an activity break -- get up and stretch or walk around. Do pushups under your desk. Better, still, balance your desk on your back and do pushups!
- Park your car a little farther away from the door and walk the extra distance. Leave the car at home and ride a bike.
The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active.
Major Disclaimer
I am not a medical professional or a professional trainer. I’m a professional engineer. Which means that I have to tell you that before you start any exercise program, be sure to talk with your doctor. He or she can offer suggestions about which type of program would be best for you.
Move More.Keep the Faith.
