Health and Fitness Notes

Yesterday, in the initial post in this sequence, we took a look at three odd approaches to aid you in reducing your daily average calorie intake by varying your snacking routines. In today’s article, we shall examine three extra ways to additionally slash your excess calories by assisting you you to burn more off.

Calories Consumed: “Is That All?”

Regardless of the sheer number of celebrity-endorsed diets, as well as their accompanying books, the only genuine road to lose a few pounds is to use up more calories than those you eat. Once you get to your ideal weight, you’ll have to compare calories eaten versus calories expended. That’s all. It’s not a huge mystery. Except, the complicated skill is: how do you measure the quantiy of calories you are using as you are exercising. So here are a few procedure, but please bear in mind these figures also differ depending on your weight:

After one hour’s…
Walking at about 2mph, you’ll burn off 240 calories. at about 3mph: 320 calories. at about 4.5mph: 440 calories
Cycling at about 6mph: 240 calories. 12mph: 410 calories
Jogging at about 5.5mph: 740 calories. 7mph: 920 calories

So, that Snickers Flapjack you ate yesterday (or is it me that I’m talking about?) means you’ll need to walk for 45 minutes at 4.5mph, or cycle at around 8mph again for 1 hour. And that’s specifically to work off the calories. If you want to both burn it off and also lose even more weight, you’ll need to exercise more.

This sounds like lots of hard work, but you can take advantage of it. Make a list of your preferred treats and add the number of calories they are packing. Then pick some exercise, and then finally calculate how long you need to do that exercise for, and with how much effort,, to work off each treat. (See http://www.fitwatch.com/database/searchexdb.html to see the calorie/exercise numbers). Finally add about 10% or 20%, to the time needed or the energy to be expended. And then constrain yourself to eating those treats AFTER you have completed the obligatory intensity and duration of exercise. (But not directly afterwards – don’t eat directly after exercise). In working this way you’ll not only offset the calorie cost of your treat, but you’ll continue to lose weight, as well as becoming fitter and healthier.

Be Spontaneous

Grab the advantage of short opportunities to work out, regardless of how small. If you want to speak to a colleague who’s at the other end of the office, go walk there as a replacement forpicking up the phone. Should you find that you’ve got 10 spare minutes at lunchtime, you could go for a brisk walk. If you put the evening meal on and you’ve got 40 minutes whilst it bakes, have a quick run up and down the street for quarter of an hour and then come back in and cool down by the book prior to eating. One thing you might not have heard is that the recommended 45-minute per day training session doesn’t have to be in one go – intense work-out for a few short periods totalling 45 minutes is just as effective.

Go Out With The Dog – But Allow Him To Set The Speed

If you have got a dog, take him out for walks, just like you already do, but intensify the level of activity by walking at the dog’s pace. No problem, that’s assuming that you’ve got a dog that is youthful enough to be eagerly pulling ahead incessantly. As a result of walking at your hound’s pace, which is most likely quicker than yours, you’ll be walking more rapidly than you would normally, in addition probably enjoying yourself more as you battle to keep up with the dog.

If you have not got a dog, or if you’re got an older one, you could while away an afternoon contacting dog-kennels, charities, and companies that provide paid walkers, to find out if they need somebody either as unpaid helper or a paid contractor.

There you go. Three pieces of advice to help you work off extra calories, which complement the three we discussed yesterday to help you take in fewer calories. In tomorrow’s article, we will look at 4 psychological tips techniques to help you continue with these new behaviours, making for a comprehensive system for losing a bit of weight.