Calorie Counting Diet Information
A
diet and exercise program is the foundation behind any commitment to improve one's health. According
to recent weight loss clinical trails, a 200-pound individual who consumes the same amount of calories but
walks briskly each day for 1-2 miles will lose approximately 14 pounds per year.
The following chart reveals the number of calories burned during a forty-five minute interval for various
activities:
Realistically, the calories an individual burns while walking his/her 1-2 miles is probably negated with the
refreshing glass of Gatorade consumed upon the completion of the walk. However, the commitment this individual
made to drag his/her body out of the warm bed at sunrise to subject oneself to pain, will set a positive atmosphere
for the entire day. First, this individual's metabolism will be in relative shock racing to keep up with
an energy expenditure that is usually not reached until way in the late afternoon if reached at all. Secondly,
this individual is now developing a sense of self-worth and devotion towards his/her goals. Donuts, sitting
in the lobby at work, no longer represent the same temptation nor will second helpings or late-night deserts.
Thought processes, such as, "Why should I negate all my early morning workouts by consuming these unhealthy,
fattening foods?" begin to dictate actions in a positive manner.
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Unfortunately, dropout rates from all fitness programs is excessive, statistics indicate that only 20 percent
of those individuals that begin an exercise continue to exercise for one year. Exercise programs should be
tailored to an individual interests and considerations. For example, ex-basketball players should research
where there are pick up games are being played, if golf is your passion, briskly walk the course instead of
riding in the cart, ex-swimmers find a masters program that meets at lunch, house-wives start a walking social
group, basketball players set up a couple evening games a week, etc. Goals for physical activity should involve
a minimum of 20 to 30 minutes 4-5times per week. Individuals should strive to reach a heart rate that is 60-80
percent of their maximum rate (estimated maximum heart rate can be calculated by using the standard 220 minus
an individual's current age).
Individuals, who are creative in developing an exercise agenda, combining physically challenging events in
a social atmosphere, are more likely to sustain their efforts over the long term. Research indicates that individuals
who include physical activity in their weight loss programs are more likely to succeed in keeping the weight
off.
In addition, to promoting weight control, exercise as the following positive effects:
Maintains
muscle mass, bones, joints and balance
Increases
HDL levels (HDL cholesterol helps return cholesterol to the liver, keeping it from building up in the blood
vessels. Studies have shown that high HDL is protective.)
Reduces individual's
risk of cardiovascular disease
Helps to
control blood pressure
Decreases
the incidence of diabetes
Promoting
an overall sense of well-being
Reduces susceptibility
to depression and anxiety
Individual
should combine a balanced diet with a realistic exercise routine that they can continue for life for optimal
results.
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