Health Blog

1 pound = 3500 calories
The safe weight loss recommendation is 1 to 2 pounds per week.
If the goal is to lose 1 pound/week (or 3500 calories/week), you would need to lose 500 calories per day over 7 days or 1 pound per week.
so: 500 calorie deficit per day x 7 days per week = 3500 calories/week (1 pound)

To lose 2 pounds per week, the maximum recommended, you would need a: 1000 calorie deficit per day x 7 days per week = 7000 calories/week (2 pounds)

The average adult body requires no less than 1200 calories (female) and 1500 calories (male) per day. This is called the basal metabolic rate.

Food as calories:
1 gram of Carbohydrate equals 4 calories
1 gram of Protein equals 4 calories
1 gram of Fat equals 9 calories

Food Calorie Choices: Best to Worst
Carbohydrates: veggies, fruits, grains, starches, sugars
Protein: soy, beans, fish, poultry, beef, pork
Fat: monounsaturated (olive oil), polyunsaturated, saturated

Exercise burns calories:
The more often and the longer you exercise the more calories you burn
Aerobic type exercises burn more fat (Strength Training exercises also helps burn fat)

Putting it all together means:
To lose one pound you must decrease your caloric intake, but not less than your basal metabolic rate, and increase your regular exercise enough to lose 3500 calories per week. There is a limit to the amount of calories you can decrease, so increasing exercise is the best way to lose the maximum 7000 calories per week. You need to limit the consumption of fat calories since they generate over twice as many calories.

In addition to the calorie problem saturated fats, in particular, increase the risk of heart disease. Overall you need to concentrate on eating healthier foods, like fresh vegetables and fresh fruits, soy products, beans, fish and olive oil. The only caution is that diabetics need to limit their fruit intake because the fruit sugar content may elevate their blood sugar.

Overall most people need to limit the starchy and sugar carbohydrates, which can increase food cravings and promote weight gain. The carbohydrate dilemma is a topic we will discuss in up coming lectures.

Hydration
Water is another essential component of the weight management formula. Without adequate hydration with water, calories cannot be burned and eliminated efficiently.

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Health by Candice