According to the President's Council on Physical Fitness and Sports, 34 million adults are considered obese. The health and lifestyle challenges that accompany excess body fat make losing weight a high priority for most Americans. While a number of lifestyle changes are involved with reaching a healthy weight, the two main ones involve healthy dieting and exercise.
Significance
You are reminded of the significance between fuel and performance every time you fill your car with gas. Unlike a car, however, the body will accept excess "fuel" and store it in the form of fat. According to the National Library of Medicine, 1 lb. of fat equals 3,500 calories. While it is possible to lose weight by merely reducing your caloric intake and maintaining a sedentary life, this is an unhealthy option, as is overworking yourself through harsh exercise routines while eating a "junk food" diet.
Calories and Energy
The body's caloric intake and energy expenditure are like balanced weights. If your caloric intake equals your energy expenditure, there is no weight loss or gain. If, however, the amount of energy your body uses is greater than your calorie intake, you will lose weight. For an effective weight loss program, caloric intake must be reduced, and energy usage in the form of exercise must be increased. The principle of exercise as a means of weight loss is based on this concept.
Burning Calories
The process of burning calories through exercise happens as you challenge your body tissues and require them to burn more calories. The more vigorous the activity, the more calories are burned. Using the values provided by the President's Council on Physical Fitness and Sports, an hour of sedentary activities burns 114 calories, an hour of walking burns 198 calories, and an hour of tennis burns 450 calories.
Reducing Calorie Intake
Reducing your calorie intake requires you to evaluate your current diet. It can be helpful to work with the eating habits you already have established rather than adopting an entirely new diet plan. Avoid high calorie processed foods and high fat foods, such as butter. When possible, choose non-fat options. Learn to limit your portion size, and eat slowly to give your body time to process the sensation of fullness. When you feel the urge to snack, find distractions to help you ignore it, such as an interesting book, taking a walk or calling a friend on the phone.
Considerations
An increased fiber intake helps provide the sensation of fullness. Whole grains, fruits, vegetables and legumes are good sources of fiber.
Advanced planning is critical. It is well worth your time to take a moment to plan your meals and schedule time for exercise at the beginning of your week. To avoid discouragement, make attainable weekly goals for yourself that will have a lasting impact on your lifestyle.
Member Comments