Physical activity also is crucial to weight loss and maintenance. Unfortunately, many people aren’t moving enough or with enough intensity to make a difference.
The goal is to [balance| counter| weigh} the number of calories you consume with the amount you burn. For some of us that means a very calorie restricted diet may not lead to weight loss, especially if activity levels are very low. Also, once the desired weight is lost, being active is the best way to help keep that weight off.
So how much do you have to move to achieve your weight loss or weight maintenance objectives?
One pound of weight is equivalent to 3,500 calories. To create a deficit of 3,500 calories in one week (and thus a 1-pound weight loss), you must burn 500 more calories than you consume each day. A brisk walk (13 minutes per mile) for one full hour will burn about 500 calories. So if you do that every day of the week without increasing calories, you should lose a pound a week.
A often heard exercise recommendation is 20 minutes of moderate activity five days a week. However, research has proven that this isn’t enough for those wanting to lose and maintain weight. This recommendation is primarily for heart health. If you’re seeking weight loss, activity needs to reach moderate levels of intensity for 45 to 60 minutes six days per week. The recommendation is identical for those seeking to maintain weight loss. If you like to walk or seeking to include your daily activities in your overall activity plan, step tracking may be a beneficial tool. Wear a pedometer that is set to track steps only. Aim for a weekly average of 10,000 steps each day.
High Tech tools such as BodyMedia Fit, FitBit and Fuel Band can help you keep track each day of both steps and calories burned. These also incorporate caloric intake in real-time. Are you not that committed to a high-tech tool?
Consider SenseWear. SenseWear gives a six-day snapshot of the amount of calories you expend, the number of steps taken, along with intensity and duration of activity. After your evaluation, our team at Draelos Metabolic Center can assist you with setting realistic goals for bettering your weight loss efforts.
It is common to underestimate “calories in” and overestimate “calories out.” SenseWear helps provide a realistic view of your dietary and activity habits. It can also give insights into how well you are achieving activity goals.
SenseWear is especially helpful when someone has reached a plateau or is not getting the desired results from their weight loss program.
We have worked with a lot of clients who really believed their activity level was adequate before utilizing SenseWear. With SenseWear, they are often surprised to learn that actually they are averaging fewer than 3,000 steps each day and the number of calories expended from activity is less than 100 calories daily. At that rate, it would take almost 12 weeks to lose just a pound.
For more please visit http://www.draelosmetabolic.com