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10 February 2008 @ 11:56 pm
Losing Weight  
Okay, I'll post 2 entries. This entry will be based on my general knowlege about the subject of losing weight. The next, will be about specific foods and their benefits for aiding in weight loss and whatever other nutritional benefits they may have.

Calories
Okay, so the body needs approximately 2000 calories to complete its daily functions on a day to day basis. To lose weight, you must consume considerably less than 2000 calories per day. If you're just starting out, a good goal would be to aim for approximately 1500 calories. Although you may safely , go as low as 1200 calories as long as you're eating a variety of foods rich in vitamins and minerals (and nutritional supplements may aid in the goal of maintaining health).

Exercise

Aerobics is the fastest mode of exercise to lose weight. Fast walking, jogging, running, swimming, even certain high impact aerobics exercise videos will accomplish the goal. If you are eating a 1500 a day calorie intake and you exercise about 3 or 4 times a week (about 20-40) minute sessions, you should begin to see a steady and healthy weightloss

Lifting weights, while it may not be considered typically aerobic, does quicken the heart rate which aids in burning calories and causes a nice, healthy toning of the muscles

Toning can also be achieved by exercises like yoga and pilates. These are exercises in and of themselves, contrary to popular belief, are not the best for losing weight because they are low impact and do not speed up the heart enough to burn sufficient calories BUT they are amazing for a cool down program or a pre-aerobic routine. These exercises are amazing for lean toning, flexibility, and dexterity. And because of the nature of the breathing, they have a great calming affect on the mind which is also very important for overall health

Contrary to popular belief, you CAN break up your exercises into shorter routines and they will have the SAME effect. You can exercise 15 minutes in the morning and 15 minutes in the afternoon and your body will reap the same benefits. Also, being more active in general, is considered exercise. Walking to the store instead of driving. Taking the stairs instead of the elevator. This counts as exercise and if done enough, it will reflect on your scale.

Choose exercises that you enjoy. Yoga is one of my faves. It makes exercise more fun, so that you don't dread working out. Change up your routines so it doesn't get boring for you. Have fun with it. And give yourself credit for your loser fitting clothes. Don't punish yourself. Eat what you enjoy, just take into account that you will have to eat less of it and take the calories into consideration. =)

Hope this helped. Your co-maintainer stardustnprison
 
 
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.:sharla*:.rspberryswlgrl on February 11th, 2008 05:27 pm (UTC)
Strength training is important in losing weight as well, because your muscle mass burns calories at rest. So increasing your muscle mass will raise your metabolism. However, this might not produce immediate results on the scale as muscle is more dense than fat tissue- so you'll see a decrease in inches but perhaps a small increase or no change in weight.