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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!

  • Drinking Water May Promote Weight Loss

    Water-Should-I-DrinkIdeally, water can be said to be the crown jewel of any potent dietary strategy. Regardless of what is included in your dietary strategy, be it proteins with few carbs or carbs with no fat, water must take the center stage for your dietary plan to work. Drinks plenty of water should be a mantra you must uphold in your entire weight loss journey.

    The effectiveness of water in promoting weight loss is not all hat, no cattle. There is credible scientific evidence to support the focal role water plays in helping you lose weight. Researchers in Germany have pointed out that water consumption escalates the bodyís ability to burn more calories. Although the findings of this research are preliminary, the German researchers say that their study could have a significant contribution to weight-control programs.

    Eight Glasses a Day

    Eight glasses a day keeps weight gain away should be another mantra in your weight loss kit. Most diets experts recommend that you should take at least 8 glasses of water per day. This recommendation has also been put to task with the concern of its ability to speed up or promote weight loss. Michael Boschamann and coworkers from Franz-Volhard Clinical Research center in Berlin endeavored to track the effectiveness of water effectiveness to weight loss by studying 7 men and 7 women, who were not overweight.

    After imbibing approximately seventeen ounces of H2O, the men and women metabolic rates increased by 30%. For uninitiated, a bodyís metabolism represents the rate a body bursts and burns calories. The escalation of the metabolism was noted to occur within 10 minutes after water consumption and it reached a maximum after 30 to 40 minutes.

    The study also unearthed that the increase in metabolic rate varied in men and women. In men, burning more calories was triggered by the escalated rate of metabolism, whereas, in women, the increased breakdown of carbohydrates triggered the escalated metabolism.

    The Researchers suggested that a person that increases hot water consumption by 1.5 liters a day over the course of one year would benefit from losing approximately five pounds from burning 17,400 calories. The researchers noted that up to 40% of the increased metabolism was as a result of the bodyís attempt to heat the ingested water. The findings of this research were documented in the December issue of The Journal of Clinical Endocrinology and Metabolism.

    Very Small Effect

    The researcher argued that up to 70% of the increased metabolism,  Cannot be credited to the heating of the consumed water,but the exercise. Physiologist Daniel Moser, Ph.D., states to WebMD that is vague to conclude if the above is truly the case.

    Daniel Moser tells WebMD that there is a need for larger studies to confirm the  extremely modest weight loss effect triggered by consumption of water.

    Sharing the same sentiments, Nutritionist Lesli Bonci says that even if the findings study were confirmed, they would have only slight clinical implications. She argues that even though people are looking for ways to increase their metabolism so as to lose weight, the findings offer very small effect.

    Bonci further states that people are usually encouraged to drink plenty of water during a weight loss program because when the water fills their guts, people feel more fuller hence are less likely to overindulge in eating calories ëinfestedí foods.

  • Burning Calories At The Gym – Are Machines Lying To You?

    girl-doing-fitness-exercise-with-stool-1920x1080You’ve been going pretty hard on the treadmill for almost an hour now. As the sweat pours off of you, you glance downward to see the number you hope to read. Currently, it shows 300 calories have been burned. Is the number on the treadmill accurate? Surprisingly, many experts are now saying that there’s a very good chance it is, in fact, incorrect.

     
    Burning Calories at the Gym: Finding the Real Numbers
    Most exercise machines are designed so that they will give you the number of calories you have burned during your workout. The important thing to remember is that this number is merely an estimate and cannot be taken as the absolute number of calories that you have expended. In fact, Pete McCall, MS, is an exercise physiologist employed by the American Council on Exercise who has stated that there is most likely a margin of error up to 10% on the displays that you frequently see on exercise machines in gyms and at home.
    See the numbers that are displayed typically on an exercise machine such as stationary bikes, treadmills, elliptical machines, stair climbers, and many others are estimates that a relatively accurate as they are based on a unit known as metabolic equivalents or METs. What is a MET? Basically, a MET is simply the amount of oxygen that your body is using during any activity.
    McCall explains that the value of a MET is that it is 3.5 mL of oxygen per kg of the body per minute. This is the typical amount of oxygen that your body requires to function while sitting at rest. When you are working harder, exercising, or otherwise engaging in physical activity, your body is going to consume more METs.
    The machines that you are using either at the gym or in your home takes the number of METs required to complete an exercise, as well as your body weight if entered, to provide you with an estimate of approximately how many calories you have expended. McCall also stated that these machines are much more accurate if you have to provide your age and weight.
    If you are truly attempting to drop those extra pounds, then you are definitely going to want to find out the true exact number of calories that you have burned off during any workout you have completed.
    McCall stated that while exercise equipment provides a decent estimate of how many calories have been burned, it can never be as accurate as the calorie counts provided by heart rate monitors.
    Thanks to modern technology, heart rate monitors now allow you to input your age and resting heart rate. These monitors then use that base data to give you a much more accurate estimate of calories burned throughout the day as well as during any activities such as working out.
    Burning Calories at the Gym: Getting the Most Out Of Your Workouts
    When you are trying to figure out which machine is going to give you the best calorie burn for your time, donít rely on the calorie estimates provided by the machines. If you are wanting to burn more calories, all you have to do is get a harder workout going. With that said, the best way to figure out which piece of gym equipment is going to help you burn more calories for your time is to simply determine how hard you are able to work on the machine. For example, if you canít sustain a long workout on a recumbent bike, switch to the treadmill instead.
    While calorie counters on gym equipment can give you rough guidelines as to how many calories you are burning, the best way to maximize your weight loss efforts is to find a piece of gym equipment you enjoy using and use it as frequently as possible.