Weight Loss Wednesday: Simple Math To Drop 1-2 Pounds a Week
Hey there Mamas (and Papas),
As many of you have probably heard, exercise is important to maintaining a healthy lifestyle. There’s no denying that you can’t out-exercise a bad diet, but just eating well will leave you falling short in the overall fitness department.
Being a healthy weight is important to stave off a number of diseases and ailments, but if you’re “skinny-fat”, or have allow body mass but a high fat-to-muscle ratio, then you are doing yourself a disservice when it come to being the most fit that you can be.
I know some women who fear “bulking up” and think that the only way to be feminine is to starve yourself and avoid the gym. I promise you, this is not only false, but dangerous! You’re so much better off finding a nice balance of healthy eating, restricting your calories if trying to lose weight, and exercising most, if not all, days of the week.
*Bonus: When you exercise, you end up burning more calories for the rest of the day, especially when completing High Intensity Interval Training (H.I.I.T.). Oh, and muscles will raise your resting metabolic rate = more calories burned during Real Housewives marathons!
One pound costs 3,500 calories to lose. 3,500 is conveniently divisible by seven, so basically you need to consume 500 fewer calories per day for seven days (1 week) to lose a pound. The best way to do this is a healthy balance of 250 calories burned through exercise each day and consuming 250 fewer calories at the table (or in the car… be honest). To lose 2 pounds a week (the high end of a healthy, attainable, long lasting goal), your intent should be to burn 500 extra calories a day and consume 500 fewer calories a day (buh-bye, java chip frappuccino).
This kind of reasonable change to your eating and lifestyle makes the plan something that can be maintained for the long haul (how many people do you know who are still eating grapefruit every day?), and the weight you lose in a controlled manner will be the weight that stays off for the long haul (what?! the lemon juice/hot pepper sauce diet didn’t give you lasting weight loss?! How strange).
Maybe you’re trying to imagine what this kind of math might mean for you in your daily routine. Let me give you some simple equations that, when repeated every day, will lead to 1 pound less of you each week (double the math for a two pound reduction).
*Disclaimer: If you don’t currently consume the foods listed below, continuing to not eat them will not affect your bottom line. Find substitutes that are foods you currently consume that you can/should cut. MyFitnessPal.com is a great resource for finding the calorie count of common (and not so common) foods.
*Disclaimer #2: The exercises below will burn an estimated 250 calories for a 30 year old 150 lb. woman. Your calorie expenditure will vary based on gender, age, weight and current level of fitness.
60 minutes carrying an infant – Burger King 6 pc. Chicken Fries = 500 calories
30 minutes Zumba – Grande Vanilla Latte (one of the lower calories drinks there, btw) = 500 calories
30 minutes Hot Yoga – 1/2 cup Ben & Jerry’s ice cream (that’s 1/4 of the pint, friends) = 500 calories
45 minutes of sex – 20 oz. Coca Cola = 500 calories
60 minutes walking the dog – Wendy’s Jr. Hamburger = 500 calories
60 minutes playing with the kids – 2 (5 oz.) glasses of wine = 500 calories
Do the math. Lose the weight. Start today!
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