Weight loss activity July 21, 2008

Last sunday, i, mom and nana went jogging. 

Mak did it because she feels like she needs to exercise.

Nana did it because, she is obsessed with trying to become smaller.

I did it because I am fat.

Walking To Burn Calories May 23, 2008

Hi peeps, been too busy lately, sorry for the delayed entry. The easiest and cheapest way to exercise is by walking. A friend of mine loose weight by cycling ( but the  you have to get yourself a bicycle first). i found a website, that tells us how to burn more calories just by having our morning/evening walk. Please visit http://walking.about.com for more info.

 

 

 

Weight is determined mostly by the balance of calories – how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

 

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.Note About the Calories Chart
You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn’t helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Calorie Calculator by Distance

Calorie and Distance Calculator

Pedometer Steps Calorie and Distance Calculator

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The chart of calories burned per mile is based on MET research – metabolic equivalents of various activities.
_{References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. “Compendium of Physical Activities: An update of activity codes and MET intensities.” Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.}

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

Designing My Own Weight Loss Program May 17, 2008

I have been actively searching for the best lost weight formula, and although I am still lousy at these calorie counting thinggy, so far I think I am on the right track. Found one free weight lost website www.theloseweightdiet.com and it is very useful.

In summary, the lose weight diet stated that in order to lose weight, I have to take at least 500 calories less than my RMR ( which is not that easy so far). And even if i consume all the calories requires by my RMR, I can always jog or do some aerobics to help burn it out.

Hmmm who said weight loss going to be easy?

 

How to increase the body metabolism May 14, 2008

Through out my research, I discover that, the key of loosing weight is not on starvation aka diet and rigorous excercise routine. The first step to shed some pounds is by trying to increase our body metabolism.

www.wikihow.com list out methods to increase our body metablosm as follows:

Steps

1. Understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. The rate differs significantly from person to person. You and your friend can have the same activity level, diet, and weight but still gain or lose weight at different rates based on differences in metabolism.
2. Determine what is influencing your metabolism. There are some factors that you can change, and some factors that you can’t.
   • Age – metabolism slows 5% per decade after age 40
   • Sex – men generally burn calories faster than women
   • Heredity – you can inherit your metabolic rate from previous generations
   • Thyroid disorder – problems in the thyroid gland can slow or quicken metabolism but this is rare
   • Proportion of lean body mass – metabolism increases with muscle mass
3. Calculate your resting metabolic rate (RMR). RMR is often used interchangeably with basal metabolic rate (BMR); although they are slightly different, estimating either is sufficient for the purpose of losing weight. To calculate your RMR, use the Mifflin-St Jeor equation (which is more reliable than the Harris-Benedict equation). There are also calculators online that can do this for you:
   • RMR = 9.99w + 6.25s – 4.92a + 166g-161
   • w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
   • s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
   • a = age in years
   • g = gender = 1 for males, 0 for females
4. Adjust your diet accordingly. Your RMR will tell you how many calories you need to maintain your body at rest. Your daily consumption to maintain your weight should be:
   • RMR x 1.15
   • E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300
   • To lose weight safely, consume no more than your maintenance intake but no less than your RMR.
   • Count calories by recording what you eat and looking up how many calories each food item contains (either on the food packaging or in tables provided in books or online).
5. Eat small, frequent meals. Extending the time between meals makes your body go into “starvation mode”, which means it’ll hold onto as many calories as possible and store them as fat. This is why fasting and skipping meals will only make things worse. In addition to having four to six small meals per day^[4] eating healthy snacks will also increase metabolism.
6. Drink water. As with food, depriving your body of water can encourage it to “hoard” rather than “burn”. In order to encourage your liver to focus on metabolism rather than water retention, make sure you drink an appropriate amount of water.
7. Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately 30 minutes.

8. Boost metabolism in the long run with weight training. Muscle burns more calories than fat (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR). Every bit of muscle that you gain is like a little factory that burns calories for you 24 hours a day, 7 days a week. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.

 

Tips

• There are no “fat-burning” foods. You might’ve heard that certain foods (like celery and grapefruit) increase metabolism, but it’s just a myth. While some foods and drinks like red peppers and green tea have been studied for their potential metabolism-increasing properties, there is no conclusive evidence that whatever influence they have on metabolism is significant enough to result in weight loss.
• However, some believe that certain extremely low-calorie foods, such as celery, cause the body to burn more calories in the act of consumption than are absorbed by the body. Still, half an hour walking will burn many more calories than half an hour of chewing celery.
• Sugar-addicts diets will similarly tell you to not even use sugar substitutes as they cause the body to expect more energy and wrongly adjust accordingly.
• Very low carb diets are said to burn more calories because the body spends time and energy in a system of changing fats, cholesterol and proteins into glucose, when you eat no significant amount of carbs.
• That system is called the “krebs-cycle” or “tricarboxylic acid cycle,” and it is necessary because the human body uses several forms of glucose for all energy requirements, all the time, even when you do not consume carbs. Krebs is also called the “Citric Acid Cycle.” It is found in aerobic metabolism: this is the breakdown of proteins, fats and carbohydrates from food eaten to create the energy pathway at the cellular, mitochondria level.
• If you try the lo-carb approach be sure to take multi-vitamins and essential oils, omega-3 and drink eight 8-oz. glasses of non-carbonated water (including tea and coffee) per day.
• Cheese vs. Milk: Some real cheddar cheeses have nearly zero carbs, but most low-fat and fat-free milk products have lots of sugar. Read the labels.
• Always consult a dietician or doctor before making a major change in your diet and exercise routine.

 

Warnings

• Avoid smoking as a weight-loss method. While nicotine is a metabolism booster and appetite suppressant, the health hazards far outweigh any benefits.
• Expect your metabolism to slow down as you lose weight. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you’ll lose weight relatively easily because your body’s high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus needs fewer calories. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing. Let’s go through a hypothetical example:
  • You are 200 lbs and your body needs 2500 calories a day to sustain itself.
  • You cut down your caloric intake to 2000 calories.
  • You lose 25 lbs. Now your body only needs 2250 calories to sustain itself because it’s carrying less weight.
  • If you continue with your 2000 calorie per day diet (the diet that helped you lose the first 25 lbs) you will still be losing, but at half the speed. In order to maintain a steady weight loss you will need to reduce your caloric intake further. However, it is at the utmost importance you do not try to consume fewer calories than your RMR!
  • Another possible problem: If you continue with your 2000 calorie per day diet (the diet that helped you lose the first 25 lbs) you may actually gain weight back because of varying levels of exercise. Let’s say you lose 50 lbs. on your 2000 calorie diet. Your sustaining calories might be 1800. You’re actually consuming enough calories to gain weight, but how would that happen if you had stayed to your diet. This can happen when your exercise has burned through many calories. If you slowed on exercise at this point you would actually gain weight again. The point here is to recheck your RMR when you lose weight and compare it to your consumption