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|People who want to lose weight must pay attention to calories. In
order to lose weight, it is important that for you to be able to burn
more calories than you consume. Even daily activities like sitting or
sleeping can burn calories, but if you want to lose weight, you need
to partake in more energetic activities. In order to lose 1 pound in a
week, you should burn an additional 500 calories every day for the
One pound a week might sound like slow progress, but according to
health experts, slow and gradual weight loss is actually the best and
safest option. Losing approximately 1 pound a week will actually lead
to long-term loss of body fat.
To lose your first pound in a week, you must burn an additional 200
calories every day, and also reduce your calorie intake by 300 each
Heavier individuals will burn more calories than lighter persons,
even if they do the same activity. In the chart below, you can see
how many calories you can potentially lose by doing certain
activities for a duration of 10 minutes.
Activity 125 - 174
pounds 175 - 250
pounds 250 +
Basic Activities Calories Burned for Every 10 Minutes
Sitting while watching TV 10 14 18
Sleeping 10 14 20
Standing 12 16 24
Sitting while talking 15 21 30
Changing clothes 26 37 53
Washing 26 37 53
Locomotion Calories Burned for Every 10 Minutes
Walking (2 mph) 29 40 58
Walking (4 mph) 52 72 102
Walking downstairs 56 78 111
Walking upstairs 146 202 288
Running (5.5 mph) 90 125 178
Running (7 mph) 118 164 232
Running (12 mph) 164 228 326
Cycling (5.5 mph) 42 58 83
Cycling (13 mph) 89 124 178
Routine house chores Calories Burned for Every 10 Minutes
Dusting 22 31 44
Making beds 32 46 65
Cooking 32 46 65
Mowing using power mower 34 47 67
Washing windows 35 48 69
Mowing using manual mower 38 52 74
Washing floors 38 53 75
Gardening 30 42 59
Weeding 49 68 98
Shoveling snow 65 89 130
Activities with minimal movement Calories Burned for Every 10
Typing on computer 19 27 39
Sitting and writing 15 21 30
Light office work 25 34 50
Light activity while standing 20 28 40
Light to moderate manual work Calories Burned for Every 10 Minutes
Assembly line 20 28 40
Bricklaying 28 40 57
House painting 29 40 58
Carpentry 32 44 64
Farm work 32 44 64
Car repair 35 48 69
Heavy manual work Calories Burned for Every 10 Minutes
Pick and shovel work 56 78 110
Chopping wood 60 84 121
Dragging logs 158 220 315
Sports Calories Burned for Every 10 Minutes
Swimming (Backstroke) 32 45 64
Ping-Pong 32 45 64
Golfing 33 48 68
Dancing (moderate) 35 48 69
Baseball 39 54 78
Swimming (Crawl) 40 56 80
Badminton 43 65 94
Volleyball 43 65 94
Dancing (vigorous) 48 66 94
Bowling (nonstop) 56 78 111
Horseback Riding 56 78 112
Tennis 56 80 115
Basketball 58 82 117
Water skiing 60 88 130
Football 69 96 137
Racquetball 75 104 144
Alpine skiing 80 112 160
Canoeing (4 mph) 90 128 182
Cross-country skiing 98 138 194
As a fitness expert, I have been asked many questions about weight
loss. Here is one of the most common concerns that people have:
My objective is to lose 1 pound every week by weight training five
days a week, following this schedule:
Mondays : Chest
Tuesdays : Abs
Wednesdays : Back
Thursdays : Shoulders
Fridays : Arms & legs
I eat moderate amounts of food in small portions, and I do not eat
fast food and junk food. I prefer not to be doing any cardio. I want to
know if this kind of program will work.
My answer to this is that it depends on your calorie intake. Normally,
you must burn 3500 calories per week in order to lose 1 pound.
Weight training exercises do not burn as many calories as cardio
exercises, like running. However, if your calorie intake is not that
high, you may be able to reach your objective of losing 1 pound a
Eating small portions and avoiding junk food is good. It will be
helpful if you can record your daily calorie intakes so you can make
sure that you are burning 3500 calories a week, or about 500 calories
a day. This is what you need to lose 1 pound in a week.
Here are 10 tips to losing weight
1. Do it gradually.
Many weight-loss programs claim they can help you lose weight fast,
like 15 pounds in 2 weeks. Or you may have heard people on
infomercials saying they lost 20 pounds in under a month. Don't let
these numbers pressure you. People who lose weight quickly
usually regain that weight in no time, sometimes they even gain
Extremely fast weight loss is due to the loss of water and muscle in
the body, instead of fat. When you lose muscle mass, you slow down
your metabolism and this is actually a cause for weight gain in the
The best way to shed your unwanted pounds is to do it gradually.
You should not lose more than 4 pounds a week.
2. Set Realistic Objectives.
Aim for something that you know you can achieve. If you're a busy
person planning to start walking everyday, start with a sensible 10
minutes a day and then work up from there. The same thing goes for
reducing your calories. Adjust your diet gradually. Don't assume you
can give your diet a complete overhaul overnight. Setting an
unrealistic objective is just setting yourself up for failure and
3. Aim for a healthy lifestyle.
Instead of targeting to reduce your dress size by a couple of
numbers, aim to improve your health habits. Many successful
dieters are more focused on having healthy lifestyle than on being
thin. Weight loss comes naturally if you are eating healthy food. So
change your perspective and do not obsess with getting thin, but
focus on keeping your body healthy. For the ideal amounts and
types of food intakes, refer to the Food Pyramid.
4. Stop weighing yourself.
Getting on the scale every day will only cause you to be obsessed
with your weight. Some people quit working out because when they
weigh themselves, they see that they have actually gained a pound
or two. This happens because in the early part of your training
program, your muscles are actually growing, which causes the
weight increase. Although you are gaining weight, you are actually
getting thinner. And if you keep on working out, the weight loss will
eventually follow, due to better metabolism.
5. Take your time when eating.
It's been said that slow eaters never get fat. This is not always the
case but generally, eating more slowly will keep you from packing on
unwanted fat. This is due to the lag time between being actually full
and feeling full. Once your stomach is full, it takes 20 minutes for the
brain to realize it and by then, fast eaters have consumed a lot more
calories than they need. So slow down your eating pace. Take
smaller bites, chew your food leisurely and enjoy the experience of
6. Eat in small portions.
When eating at home, measure your food portions precisely so you
don't go over the daily limit. Since you can't do this at a restaurant,
just select smaller servings so you don't overeat. If the servings are
all "supersize", eat half of the food and ask for a bag for the other
half. Also, don't eat until you are stuffed. When you're feel you're full,
then stop eating.
7. Fat-free does not mean calorie-free.
Next time you go shopping for food, don't be fooled by products
labeled low-fat or fat-free. Sure, these are better than their regular
counterparts, but they still contain calories and that will still make
you gain weight. In fact, some fat-free products have the same
amount of calories as the regular ones. Just because a product is
fat-free doesn't mean you have the license to eat as much of it as
you like. If you want to lose 9 pounds, you may have fat-free
products, but in carefully measured amounts.
8. Hydrate yourself.
Water is essential, especially if you want to lose weight. Make sure
you drink at least 8 glasses everyday. You can also try tea, especially
green tea or nettle tea, because this will help boost your
metabolism, and it is also a great diuretic.
9. Get support.
You don't have to go through your weight loss program on your own.
It is helpful if you have friends and family to give you moral support.
Better yet, you can invite a friend to join you in your program and
you can lose weight together. You can also join a group program like
eDiets or Weight Watchers. Getting encouragement from fellow
dieters will give you more motivation.
10. Keep motivated.
Motivation also comes from rewarding yourself. Whenever you
reach a goal, such as to lose 9 pounds, take the time out for a
massage or buy yourself a new outfit for showing off your new
Remember these things
Excess pounds usually come from consuming more calories than
your body needs and taking insufficient macronutrients. In order to
lose weight, you have to lessen your calories, and this can be done
in 2 ways:
Lessening your calorie intake; and
Burning excess calories through exercise.
To have a better understanding of how many calories you need to
lose, here are some numbers you should know about:
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
1 pound of fat = 454 gram
So 1 pound of fat = 9*454 = 4086 calories
Ten percent of our body fat is actually water, so a pound of fat is
really about 3500 calories. Using this value, we can compute the
number of calories we need to get rid of in a given amount of time.
For example, if you want to lose 1 pound of fat (3500 calories) in 2
weeks, then you have to reduce 250 calories everyday for the entire
2 weeks (3500/14=250).
Generally, a 15-minute exercise session will help you shed 100
calories. If your weight loss will come purely from exercising, then
you need to work out about 35-40 minutes a day in order to lose 1
pound in 2 weeks. Even if you don't plan to change your current diet,
you still have to watch out your calorie intake, and it will help if you
minimize eating junk food. In order to lose 6 pounds a week, the
most effective method to use is a combination of regular exercise
and correct diet.
It's really very easy to lose 3 pounds in a week. All you have to do is
have the right kind of cardio, the right kind of strength training
program, and the right kind of diet, and you will be able to fit into
that sexy dress in 7 short days!
To help you lose 3 pounds, here are your daily guidelines for the
It is good to do your strength and interval trainings while the week
is young. These workouts are only a little over 30 minutes, and in
just that short time, you will start feeling the change already. Make
sure that you are eating properly and do not ever cheat on your diet!
It's the day to take some time off from the gym, but that is not a
reason to stop your workouts. Find an alternative activity that you
like and do that for 30 minutes instead. Now is also a good idea to
start a journal to keep track of your progress.
Do your strength and interval workouts. It is helpful if you can get a
trainer to guide you and to make sure that you are on the right track.
A trainer can also give you moral support and boost your
commitment to your objective.
Do 30 minutes of a not so vigorous activity, like yoga perhaps. Check
your journal and observe which of your health practices have
helped a lot, and identify which areas need to be targeted more. Try
to come up with more ways to help you move towards your goal.
Do your last strength and interval training for the week. Make sure
you feel the exertion of your muscles. This means your body is
getting stronger and your metabolism is improving. Afterwards,
reward your efforts, maybe with a new outfit so you can flaunt your
Do 30 minutes of fun and energetic activity. Keep in contact with
your support group and be sure to thank them for supporting you.
Do 30 minutes of activity. This is best done early in the morning.
You've finished a whole week of workouts, and by now you should
have gotten the routine down already. Don't hesitate to give
yourself a reward, you've certainly earned it!
Interval training will burn your calories faster, and strength training
will improve your metabolism. Keep doing these workouts every
week and they will soon be part of your lifestyle, and you will be on
your way to a new you! source.. linked page.
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|2011 photos of Brooklyn Decker, Irina Shayk, and Esti Ginzburg, as we peek into their wet and wild times in front of the camera.