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Eat More Weight Loss

Updated on August 11, 2015

With nearly one third of America considered morbidly obese, weight is a serious concern. It isn't a question of looks but the increased health risks such as diabetes, joint pain, heart disease, stroke and some cancer types that makes obesity alarming and put extra pressure on our already overburdened health care system.

It All Adds Up

If you want to lose weight it is important to understand the mathematics of calories in and calories burned as well as the mechanics of how the calories are used by your body.

A Real Life Example

Cathy (not her real name) was a middle aged woman with a job and lifestyle requiring very little movement. After gaining 2 pounds a year for ten years her weight was leveling out at 160 pounds. Unfortunately that was about 35 pounds more than she wished.

Multiplying her weight be 10 we can assume at 160 pounds Cathy was eating roughly 1,600 calories a day.

When she decided to lose weight she chose to first deal with her activity level. After checking with her doctor Cathy began a routine of walking every day eventually working her way up to 45 minutes a day six days a week.

Being committed to change Cathy also opted to make small changes in her daily routine as well. She took stairs instead of elevators, parked further from doors and moved quickly when she had even short distances to cross to keep her heart rate up.

In the beginning she focused on setting goals, staying motivated and moving more, her diet was not on her radar. During this time Cathy took steps to support herself emotionally. As an emotional eater she saw the value in learning to control her stress level and so enrolled in stress management training using visualization techniques and self-hypnosis. Any time she felt depressed or anxious Cathy would use techniques, saved on a CD, to keep herself focused and motivated for her journey to good health.

Thanks to her increase in activity she was now able to eat 2,600 calories a day and still see a weight loss of roughly one pound a week. If you change the multiple to 20 she can consume 160 x 20 which would be 3,200 calories. That calorie count would not allow her to lose weight but to remain steady at the 160 pounds. If instead she eats 2,600 calories and maintains her new more physical lifestyle she will lose that pound a week. Note, this is 1,000 more calories than her original intake AND she's seeing loss.

At her goal, if Cathy continues her physical activity she will be able to continue to eat 2,500 calories a day and maintain at 125 pounds. It is best to give yourself 5 pound leniency when setting a goal as it is near impossible to keep the same weight every day.

Eating healthy is important to fitness but as exercising regularly will work suppress your appetite and manage anxiety it is a good stepping stone to fitness.


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