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  • How You Can Lose Weight With Everyday Activities

    calculate-caloriesIf sweating in a gym is not your cup of tea, you should know there’s always the alternative of burning calories by simply doing your regular everyday activities.

    Pete McCall, exercise physiologist, and member of the American Council on Exercise says research shows physically active individuals burn up to 300 calories more per day than sedentary ones. He estimates an amount of one pound of weight loss over a 12 days time frame.

    The “NEAT” Calorie Burning Formula

    McCall explains where these extra 300 calories come from. He uses the term NEAT, which stands for non-exercise activity thermogenesis. This encompasses everything one spends energy on while not sleeping, eating or doing sport.

    “NEAT” includes many days to day activities such as walking, cleaning up the house, working in the garden, commuting by bike or even typing on your computer. Even standing is an activity that burns more calories than you’d expect.

    All these activities contribute to weight loss by intensifying the metabolism. This is why people who work hard such as agriculture and factory workers tend to have higher metabolic rates than clerks, assistants or office managers who have a rather sedentary activity and lifestyle. Two people of similar size can burn a daily amount of calories differing by as much as 2000 units, exclusively as a consequence of their NEAT activities.

    Calculating The Total Burn

    If you do the math, you can see how NEAT calories can add up pretty quickly.

    Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas estimates an average 150 pounds individual can burn the following number of calories in 30 minutes of activity:

    Raking the garden = 147 calories
    Gardening or grooming the plants = 153 calories
    Moving house (packing to leave and unpacking at the destination) = 191 calories
    Vacuuming the floors = 119 calories
    Cleaning the dust in the house = 102 calories
    Playing with the children (moderate activity intensity) = 136 calories
    Mowing the lawn = 205 calories
    Strolling = 103 calories
    Watching TV while sitting on the couch = 40 calories
    Biking for commuting = 220 calories

    Trying A Gradual Increase Of Your Activity Level

    A good method for increasing the number of daily calories you burn is by doing more “spontaneous physical activities” rather than spending more time exercising or jogging. The most effective method of all is to increase your standing time. The less you sit, the more calories you burn. You can try, for instance, watching TV or typing on your computer while standing. Think of all activities you do sitting and see which ones can be performed from a standing position.

    McCall also gives a few tips that might give you more ideas:

    Give up using the elevator and take the stairs.
    Clean your house by yourself instead of hiring a maid.
    Leave your car in the garage and use the bike to go to work.
    Increase the number of times you take your dog out for a walk.
    Buy a pedometer and monitor the number of steps you take each day. Write down the numbers and try to gradually increase until you get to 10,000 steps per day or even more. You could even launch a competition between you and other family members, to see which one can take the most steps within a given time frame. Moving can be fun!

  • How To Burn Calories More Effectively At The Gym

    shutterstock_216062674.jpgbreathingairCoupleAre you used to grueling it out on a treadmill or similar piece of fitness equipment, only to burn a meager few hundred calories? Furthermore, is that number actually the number of calories you’re burning? Many experts are saying that it’s most likely not.

    Get To The Numbers

    It is true that many types of exercise machines geared for cardiovascular exercise do tell you how many calories you supposedly burned. While this number is presented to you, it’s an estimate, and is actually generally considered to be an overestimate. One expert physiologist says that there is about a margin of error at about 10 percent when a machine puts out the number of calories you burned. While the number might be close to what you burned, it really is an estimate, that’s all. Metabolic equivalents are the basis for this number, meaning the amount of oxygen used by your body.

    Each of the metabolic equivalents is approximately 3.5 ml for each kg represented in the body for each minute. This oxygen is what is needed for your body during its rest time. As you exercise more often and more intensely, your body is going to burn more metabolic equivalents. Energy is expended then the body uses oxygen. For example, you run and naturally this type of exercise requires more oxygen, and this happens as the body simultaneously uses extra energy.

    The equipment will use this information about metabolic equivalents as well as your individual weight as a factor is input, and that’s how the estimate is produced. If it does ask you to enter your individual weight and perhaps even your age, then it’s going to be more accurate.

    Especially if you’re wanting to drop pounds, you might be counting those calories and want to know how many you’ve burned during your exercise regimen.

    While when trying to lose weight, the estimate can suffice, heart rate monitors actually provide a person with the most accurate calorie burn results.

    While the heart rate monitors still estimate your calories burned, they use your actual resting heart rate and ask you to input your age. Of course, you need a newer model one for this and to have the best accuracy.

    If you are thinking about which gym equipment to use to help you burn the most calories, you don’t necessarily need the one that provides the highest estimate. It is the intensity you put into your workout that burns more calories. How hard you workout on a machine and the intensity you give to the workout has everything to do with your ability with certain machines and also your enjoyment. It’s always best to choose the equipment that will not only benefit you but that you also enjoy so that you’re going to give your workout the best intensity. There is a big push these days towards shorter, yet more intense workouts that provide the same results. It makes sense, as you just have to work harder with the time you’ve got. Are you willing to make that commitment?

  • Eating More Frequently To Boost Your Metabolism

    family-mealsEven though it is common sense that eating less, thus consuming fewer calories will lead to weight loss. At least that’s the idea. It doesn’t account for the fact that even if you are very strict in your diet, there are times when you just give in and overeat, which in turn could turn into a feeding frenzy.

    By strictly cutting back on calories, you actually are telling your body to slow down your metabolism to compensate as it’s a natural body function to save you from starvation. This basically means that you could actually eat less, but still not lose the weight you want. If this is so, what are you supposed to do to break this cycle and finally lose some weight? Read on for some tips.

    Skipping Meals Leads To Overeating

    During your process of chasing after various diet tricks, you’ve obviously come to realize that keeping tracking of calories is a big part of the equation. What you probably didn’t know though is that the time you consume those calories and the frequency will make a big difference in your weight loss efforts.

    Through eating studies, there is strong evidence to suggest that those who skip breakfast and put the emphasis on larger meals at the end of the day tend to weigh more than those eat a hearty breakfast. Those who do have a big breakfast also tend to eat more frequently during the day but smaller meals. The reasoning for this is the ones who skip breakfast feel hungrier during the day and give in to more temptation because of that hunger. Pete McCall, respected exercise physiologist states, “When you skip meals, you will more than likely over eat.”

    If you push it and go without any sustenance for a long period of time, your blood sugar will drop. This leads to being shaky and the willpower you may have had will be broken. It’s common at this point to reach for an easy calorie heavy sugary snack to compensate.

    Eat More Often But Smaller

    By eating more frequently but smaller in size, you avoid this problem and keep your hunger at bay. By doing so, your appetite will be better controlled since you are giving your body the calories it needs to survive and avoid triggering the starvation feeling that will slow your metabolism down. This is what usually derails most people’s diets.

    McCall notes that by keeping your blood sugar in check by regulating it with the consistent amount of necessary calories for energy, your body chemistry will be more stable.

    Kimberly Lummus, MS, RD reinforces the idea that we’ve mentioned that when you lessen the amount of food you eat, you must eat more frequently in order to reassure your body that you are not starving at all. This starvation mode that holds on to every calorie you consume will derail any weight loss program so absolutely must be controlled.

    Important To Manage Your Calorie Intake

    Don’t follow this advice blindly, though. If your goal is to eat 2000 calories a day and bigger meals are working for you, don’t switch it immediately. The suggestions mentioned here are for those who have reached a plateau or who are not having success at all. By breaking up your meals to eat more frequently, you will help boost your metabolism. In the end, it is about managing our calorie intake. Do not over consume and you are on the right path.

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