THE BASICS of Dieting and Exercise

Summer time is BACK AGAIN!! For some, this means family, friends, fun, and pool season. For others, unfortunately, it can mean fat, fat, and fat. We know how much shade tummy tub can throw on your summer plans, so for this week, we’re going to talk about some basics that involves weight-loss. If you are adamant about losing weight, we’ve collected some research that will help you get on your way. As always, we turn to our trusted resource, MERCK MANUALS, to assist us in helping you merc away those unwanted pounds.

beauty8.jpg

Listed below are some notable points we took from an article on weight-loss, written by Dr. Adrienne Youdim, MD, Associate Professor of Medicine; Associate Professor of Medicine, David Geffen School of Medicine at UCLA; Cedars Sinai Medical Center.

ABOUT DIETING

-          Weight loss ultimately requires consuming fewer calories than the body uses, so therefore it is important to keep in mind that in order to lose weight, you’ll have to eat less and exercise more.

-          As people lose weight, the body starts using energy more efficiently (a mechanism to protect against starvation). This is why weight-loss is always an uphill battle.

-          One pound of body fat stores about 3,500 calories

-          People are usually advised to consume 500 to 1000 fewer calories per day to lose about 1 to 2 pounds per week

-          How much fat and weight are lost, even when the same number of calories is eliminated, varies a great deal from one person to another

-          Most conservative weight loss diets involve consuming at least 1,200 to 1,400 calories a day

-          When rapid weight loss is needed, fewer than 1,200 calories may be consumed, though this should be used only if prescribed and supervised by a doctor

-          Diet should contain enough essential nutrients, including protein, vitamins and minerals!

-          Consuming fewer than 800 calories is NOT RECOMMENDED

-          Weight loss diets should provide about the same volume of food, but less calories (less saturated fat and sugar and more fluids and fibers)

ABOUT EXERCISE

-          Vigorous walking burns about 4 calories per minute. That’s 240 calories in 1 hour.

-          Running can burn twice as many calories (about 6 to 8 calories per minute).

-          When at rest, muscle tissue burns more calories than fat tissue, which is why weight and resistance training is recommended to increase muscle to fat ratio and maintain weight-loss.   

Always remember to consult a doctor before making lifestyle or health related changes, especially if you have medical issues or in an older age group. For the full article, which includes general guidelines as well as analyses on different types of diets, please visit MERCK MANUALS.

Also, have you heard of our Sugar-Free Weight Loss Challenge? We’re giving away a free trip!!!