Weight loss

  • The True Meaning Of Calories And It’s Effect On You

    small-platesAnybody who has spent a considerable amount of time learning to control their weight has examined in detail the intricacies of calories and their effect on weight gain or loss, as well as their importance in nutrition. Even knowing this, the true nature of calories sometimes is not understood so this is something we’ll discuss briefly here.

    The Need For Calories

    If you didn’t know, the body doesn’t distinguish a calorie as either being bad or good and processes each calorie the same. Knowing this, when trying to get a better grasp about calories, one should be knowledgeable about the fact that it’s possible to find calories that are far more nutrient dense than others. Kimberly Lummus, MS, RD, a public relationships coordinator for the Texas Dietetic Association mentions that the goal is to put together a meal plan that is as nutrient dense as possible to pack as much nutrition as one can in the least amount of calories.

    “Our bodies cannot survive without calories and needs them for energy”, says Lummus. When simply taken at face value, calories get a bad reputation in the weight control game but knowing the importance of them for everything we do such as daily body function, makes it important that you understand them much more to get a grasp on any weight issues one may have.

    All foods are composed of some combination of proteins, carbohydrates, and fats so it’s really about consuming only those that have the proper ratio to provide the necessary energy you need to survive. If you are looking to add lean muscle mass, more protein is necessary so find the best sources for it are how you can grow. Knowing your goals and paying attention to everything you eat by getting more acquainted with the nature of calories will help you achieve your goals. Stay away from any empty calories such as those found in junk foods and soft drinks.

    Finding The Magic Caloric Number For You

    As mentioned, it’s your goals that determine the right balance of calories for you. It’s pretty basic to understand that eating too many calories will lead to weight gain and eating too little will lead to weight loss. Focusing on the consuming aspect alone though is not factoring the amount of physical activity you may do. You can eat more but balance it with the right amount of exercise to manage your weight.

    While the above is pretty straightforward, it does not also account for all the other variables one needs to consider such as age, height, current weight and predisposed genetic traits. When professionals consult with clients on caloric needs, all of those mentioned factors are taken into account to properly advise on caloric intake is necessary to lose or gain weight.

    A general guideline is that men need between two thousand to twenty-four hundred calories to maintain their weight while women need significantly less at around 1500 calories per day. For anyone, consuming less than 1200 calories per day can be detrimental to your health so while it may sound right to drop those calories to lose more weight, this can compromise your health rather than help.

    Growing children have much more need for an increase in calories so restricting them at that important stage is not recommended. Just be sure they are getting a good amount of nutrients from all food groups to ensure healthy growth.

    No matter what age you are, though, the bulk of anyone’s calories should come from a variety of healthy foods and if one follows this and eliminates wasteful calories, a healthy lifestyle can be achieved.

  • 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?

  • Can Drinking More Water Help You Get In Shape?

    Time-to-drink-waterWater is an essential component of your body. Did you know that your body weight includes between 55 and 75% of water? Most of the foods you eat contain about 70% of water.

    Your body always needs water. You could get sick if the amount of water in your body drops by 10%. You could die if the water in your body drops by 20% or more. It is possible to stay alive for weeks if you do not have access to food, but only a few days without water would be deadly.

    You need water to stay alive – but water will also help you reach your weight loss goals.

    Why Is Water So Important?

    My job is to help you get ripped. If you are on a diet, you need plenty of water to help your liver metabolize your body fat. If you are on a diet rich in carbs, you need plenty of water so that your digestive system can turn carbs into glucose and glycogen.

    Besides, drinking plenty of water will make you feel full and help you cut back on snacks and eat less.

    There are conflicting opinions from the scientific community on the topic of drinking water for weight loss purposes. It is of course best to drink plenty of water while following a healthy diet. You will not get good results if you rely entirely on the water to lose weight.

    If you are into bodybuilding and fitness, keep in mind that your muscles need plenty of water to function properly. Your muscles will be stronger and heal faster if you drink plenty of water.

    Chris Act, an author and nutrition consultant explains that water is stored in muscle tissues. The water contained in your muscles has an anabolic effect. Water helps your muscles achieve a positive nitrogen balance, which makes it easier to build more muscle tissue. Just like any living organisms, your muscles need water for growth.

    How Much Water Do You Need?

    Determining how much water you should drink can be difficult. According to the International Sports Sciences Association (ISSA), you need between 8 and 12 glasses a day.

    According to the ISSA, you also need to drink 16 ounces of a water for each pound of weight you have lost. Keep in mind that your body needs at least 20 minutes to absorb 16 ounces of water.

    According to the International Sports Medicine Institute, you need half an ounce of water for each pound of body weight if you do not live an active lifestyle. This means you need to drink ten glasses of water if you weigh around 160 pounds. If you work out regularly, you need two-thirds of an ounce for each pound. This corresponds to drinking 13 or 14 glasses if you weigh around 160 pounds.

    Always drink before and after working out to get better results.

    Other Benefits Of Drinking Water

    There are many benefits to drinking water. Researchers at Loma Linda University conducted a study in April 2002. The study found that people who drank five glasses of 8 ounces of water a day saw their chances of suffering from a coronary heart disease reduced by half compared to individuals who only drank two glasses a day.

    Other studies on the same topic found that drinking eight glasses of water a day reduces your risks of developing:

    – Colon cancer
    – Urinary stone disease and tract cancer
    – Salivary glands problems
    – Obesity in children and teenagers

    There are additional benefits, including getting rid of headaches since a lot of headaches are due to being dehydrated.

    Drinking plenty of water will keep your muscles and your joints healthy. You will be less likely to get cramps and sprains.
    Your skin will look better if you stay hydrated. You will look better and feel younger with a great-looking skin.
    Water can regulate your body temperature and keep your muscles in good working order.
    If you are dehydrated, your heart will have a hard time with pumping oxygen into your blood. You might feel tired if your blood is too poor in oxygen.

    Don’t Drink Too Much Water

    It is important to drink water but it is possible to drink too much. You could suffer from hyponatremia if you drink more water than you need. The plasma sodium content in your system should not reach anything under 135 milliequivalents/liter.

    Ideally, the sodium concentration in your blood should be somewhere between 136 and 145 milliequivalents/liter. There have been a few cases of people dying from hyponatremia in the past couple of years.

    If you feel sick after drinking water, there is a good chance that you are drinking more than you really need.