Last week was liposuction week for me. We sucked 30 liters of fat from 6 ladies in one week. That’s a lot!! So, I decided to dedicate today’s blog to focus on diet and exercise…..Healthy living!! A lifestyle to be lived by on daily basis and not a one or two month diet cycle fad.
Your ideal daily calorie intake depends upon various factors such as your age, activity level and whether you are trying to lose, gain or maintain weight. During the past two decades obesity has doubled in the first world countries where indulgence with excess is a lifestyle and obesity its serious consequence. If people do not start taking action now they will experience reduced life expectancy.
It doesn't matter how big you are most can afford to lose some weight, even a modest loss of ten pounds has tremendous health benefits. To achieve this you need to find your balance between food intake and physical activity and each of us will have a different equation to deal with. As I say to most of patients during liposuction/lipocontouring consults: "To lose weight you need to eat less and move more." There are no secrets, just follow that simple rule.
Fifty years ago life for most people consisted of much activity and it didn't matter what you ate because you would exercise away excess calories. For many today life has become a very static experience that consists of long hours at work in front of a computer, a drive home and so tired that there is just enough energy remaining to eat and then sleep. It is no surprise that we're getting fatter.
Now for the good news
You don't have to give up your favorite meals to lose weight. You do need to exercise a little more each day and be aware of portion sizes that you eat. It is a fair assumption that people in the developed nations can afford to reduce calorie intake by about 300 per day. In less developed countries where people are more active in their daily lives this figure will be considerably lower, but they are unlikely to have an obesity problem anyway.
- Avoid fast and high sodium foods
- Eat Plenty of vegetables
- Avoid sugary drinks
- Drink plenty of water (10-15 glasses daily)
- Start with a salad, protein and lastly carbs or sugars
For a person who weighs 155 pounds (77 kilograms) the following calorie burn-off rate applies for each 1 hour of exercise:
Hiking 60 min.s = 480 calories
Walking and carrying weight - 1-2 hr.s = 330 calories
Stretching exercises 30 min.s = 139 calories
Jogging 40min.s = 328 calories
Bicycling 12-14mph = 530 calories
Aerobics high impact 40 min.s = 329 calories
Aerobics low impact 40 min.s = 285 calories
Note: If you weigh over 155 pounds the calorie burn-off will be greater, below 155 pounds the burn-off lesser. There is no accurate science that applies to each individual. For your own weight calculations go to: http://www.healthstatus.com/cgi-bin/calc/reload.pl
To lose weight and keep it off you should aim at losing one pound (450 grams) each week and to lose one pound you must reduce your present calorie intake by 3,500 calories. How you achieve it is up to you. I suggest 300 less calories each day in your food intake and burn an extra 200 calories each day through physical activity. As you become fitter you will find this ratio reversing.