Cut Calories

How to Cut Calories for Weight Loss

If you want to lose weight you have to be in calorie deficit. And the obvious way to achieve deficit is to cut calories. This means that you should reduce your calorie intake to lose weight, so that you are burning off more calories at the end of each day than you consume through your food. You have to eat the right foods, too. You can’t simple eat 1500 calories of your favourite fatty food and expect to lose weight. You have to eat the foods that mobilize your fat, and that don’t force your body to store fat. But what are the easy ways to cut calories?

The easiest calories to cut from your diet

You might not like it, but if you want to lose weight you will have to cut out the junk food calories, or at least save them for the occasional treat. This means cut out the chocolate, cake, sweets, fizzy drinks, and similar types of foods. Junk foods are loaded with calories, and if you don’t burn them off they will be converted and stored as fat. If you are overweight and holder a few extra pounds, then this is what has happened to you. Over time you have consumed more calories than your body requires, and this excess has been converted to fat. Next you want reduce, not eliminate, your starchy foods. These are foods such as bread, pizza, pasta, and rice. These are good sources of carbohydrate, so you can still eat them to fuel your body, but they tend to be high in calories, so make sure you limit your intake.

Calorie intake to lose weight

Now you know what to eliminate, how much should you eat? For women, the average daily calorie consumption is 2000 calories. And for men it is 2500 calories. If you eat more than these average requirements then you are going to gain weight, as the excess calories will be converted to fat, as mentioned above. But if you cut calories so that you consume less than these average daily requirements then you will lose weight. This is because your body will have to eat in to your fat stores to make up the difference. In 1 pound of human fat there are 3500 calories. So this means a total calorie deficit of 3500 calories will burn off a pound of your fat. Spread this over a week and a daily calorie deficit of 500 calories will help you lose 1 pound per week, every week! I will reiterate this. If you cut calories so you have a daily calorie deficit of 500 calories (so women eat an average of 1500 calories, and men 2000 calories) then you will lose around 1 pound per week.

Other ways to increase calorie deficit

Cutting calories is only one way to increase calorie deficit. There are two other methods at your disposal. The greater your deficit the quicker you will lose weight, so if you want to lose weight fast then a mixture of the methods mentioned so fat should be used. Simply being more active is the next method. Just move around more. It sounds silly, but it has been researched a lot and even has a geeky name: NEAT, or non-exercise activity thermogenesis. It basically means that if you are moving around as opposed to sitting down you can burn up to 3 times the calories without specifically exercising! Think about it. How many hours a week or month do you spend on the phone? Instead of sitting during these calls, get up and move around the room. Or jump off the bus a stop or two earlier on your way to and from work. And take the stairs at work instead of the elevator. And walk to your local shops rather than drive. It really is that simple! And the final one is good old fashioned exercise. Remember, the greater you calorie deficit the quicker your weight loss. And doing the right kind of exercise can burn hundreds of extra calories every session. If you can build up to this, the fat will simply fall off. Combine all the methods above and you will reach your ideal weight, whether you want to lose a stone or more, before you know it!

First determine how much weight you need to lose

Sure, you know you need to lose weight, but it is handy to know from the start how much weight you need to lose. This way you can break your target down into manageable chunks. Set yourself a serious of milestones. If you need to lose a stone, break this down into smaller 3 or 4 pound targets. It’ll help you keep focused. You can use the BMI Calculator to help you determine if you are overweight, and if so by how much. It has a few limitations, but it is a helpful gauge to put you on the right track.

Exercise for Weight Loss and Get Real Results

Should you concentrate on diet or exercise for weight loss ? Its true that of the two, diet is more critical for weight loss but there are so many benefits to exercise that youd be mad not to take advantage of them. Human bodies are built to exercise. Without regular exercise, your body will deteriorate and you wont operate at your full potential. Though you might start exercising to lose weight, youll find that there are many surprising and delightful side-benefits: work is less tiring, leisure time is more fun. Exercise is truly the fountain of youth.

Benefits of Exercise for Weight Loss

Increases your resting metabolic resting rate to burn calories more quickly
Builds muscles (that tone the body and burn calories more quickly)
Makes bones stronger (lessens risk of osteoporosis)
Lessens risk of disease
Greatly reduces risk of heart disease
Increases stamina
Improves lung function
Improves over-all fitness
Improves alertness
Decreases stress
Improves sleep
Improves self esteem
Reduces recovery time from illness
Reduces risk of dementia and Alzheimers
Can lengthen life and improves quality of life
Speeds healing in older adults
Helps joints including knees and hips.

Exercise for weight loss can help you fight negative habits such as over-eating and keep you motivated to lose weight. Many people think that exercise for weight loss is dull and to be avoided at all costs. But to have a fit body is to open the door to a whole new world of fun, healthy activities that you can enjoy with your friends and family.

Do you like beautiful scenery, mountain peaks, traveling in wilderness far from crowds? Perhaps youd love going on gentle walks or more demanding hikes where you sleep out under the stars. Would you love dancing the night away to great music? Would you like to catch up with friends over a game of tennis? Or to help coach your sons football team? Would you like to ski or skate with your daughter? Do you love the water? Perhaps youd like to paddle a canoe or sail or surf. Would you like to cycle through Provence? Here is a tip about exercise for weight loss. First talk to your doctor about the exercise you want to do and get the doctors approval. (This site has many great suggestions.) The first few times you go to a gym class or do an exercise routine at home you may not like it. You may get puffed or tired or bored. Hang in there. Persevere and improve. Dont give up just because you dont like it the first few times. Look around. Are there people who seem to enjoy this exercise or to gain satisfaction from doing it? Its likely you will too. If you are really unsure, ask the instructor if this exercise is suitable for you. If he or she gives you the go-ahead then give it a fair trial-say 10 sessions and see how you feel at the end.

Change Your Relationship To Food

The best way to lose weight is by following a natural plan of diet and exercise that allows you to lose weight naturally over a period of months. A lot of men and women try to lose too much weight too quickly which can result in a number of health conditions and make it harder to lose weight in the future.

When the body senses it is being deprived of food it retreats into starvation mode and makes an attempt to save as many calories as it can as body fat. This is exactly why the majority of diet plans fail because as soon as they are completed the body wants to increase its fat reserves once more so several months afterwards you are back to where you started from. Wanting to lose weight too rapidly also plays havoc with the metabolic process causing it to slow right down and making it increasingly difficult to burn calories. One of the keys to safe weight loss is to try and shed around 1-2 lbs a week since this grants the body time to adjust to its new shape and is the healthy way to lose weight.

To lose weight naturally there are a lot of things that you need to achieve and the first of these is to change your relationship to food. Comfort eating is a serious concern for a lot of women (and men) and can definitely impede any effort to shed weight. It can be very difficult to to prevent desires for comfort foods as from an early age many of us have an emotive attachment with food on some level. The real key to ending comfort eating is to think about the triggers for it and come up with methods for avoiding or handling them. There are lots of very common reasons for comfort eating like boredom, grief, stress and nervousness and after you have determined your trigger you can start finding ways to deal with it.

Very few people realize the power of normal water when it comes to losing weight. By reducing the amount of fizzy beverages, fruit juices and booze that we consume and swapping them with water you can save many calories each day. This really is an easy change to make and being adequately hydrated is furthermore wonderful for the body as well as your skin. Having a tumbler or two of mineral water just before your meals furthermore helps to fill you up and prevent overeating.

Lots of people forget the part that exercise plays in any slimming attempt focussing simply on their diet regime and what they are eating. Although it is possible to lose weight by dieting alone it will take much longer as when you do any kind of physical exercise the body is using up calories from fat at a speedy rate. You will discover easy exercise tips at your local gym or fitness centre and they also can aid men and women of all ages and abilities.

The web is a great place to discover easy tips to lose weight in addition to being a great place to contact other slimmers for help and motivation. You will come across a lot of success stories as well as some amazing recipes which mean that slimming will be made painless for you.

Aerobic Heart Rate

What is meant by aerobic heart rate, and what bearing does this have on your health and fitness?

When we exercise with moderate intensity for prolonged periods of time, we are using our aerobic energy system to provide our muscles with energy. This means we use lots of oxygen to help burn our stores of energy (carbohydrates, fats, and some protein) to provide fuel to drive our muscles.

Which is why we breathe harder during exercise, to take in more oxygen to meet the demands of the exercise. So basically aerobic heart rate refers to your heart rate whilst performing aerobic exercise.

Should you monitor your Aerobic Heart Rate?

The extremely unhelpful answer is…it depends!

Really it’s down to you and your specific goals. Do you just want to become more active, to burn a few extra calories and lead a healthier lifestyle? Or are you at the stage where you want to progress with your fitness and push yourself a little harder and challenge yourself physically?

If you aren’t interested in improving your running times and speeds (or whatever your aerobic activity) then really you could argue whether it is important to monitor your heart rate at all during exercise. It would still be worth monitor your resting heart rate over time to check your overall fitness, but there is little point in monitoring your individual aerobic sessions.

But if you do want to push yourself, to run those 5k or 10k races a little faster, then monitoring your aerobic heart rate becomes really useful. To do this, you really need a sports heart rate monitor. They work by telling you what your heart rate is and indicating whether you need to be working harder or easing up a little. It really just keeps you working at the required intensity for however long your sessions lasts.

With progressive training, the theory is that you will be able to do more with the same intensity exercise after a sticking to a dedicated workout plan. For example, if you ran for 20 minutes with a heart rate of 150 beats per minute, and then repeated this run 8 weeks later after sticking to your dedicated aerobic exercise regime, you should then be able to run even further in your 20 minutes even though you maintain you workout intensity at 150 beats per minute!

So really, the answer to whether you should monitor your heart rate really depends on your ultimate goals.

What bearing does heart rate have on health and fitness?

There is generally a direct correlation between fitness and health. The fitter you are, the healthier you are. (Obviously this doesn’t take into account illnesses and injuries, etc. with debilitating effects.)

And a direct measure (and monitor) of your fitness is your heart rate. The fitter you are, the lower your heart rate will be.

This is because your heart is a muscle, and the stronger it becomes the more blood it can pump round your body with each beat. Therefore it needs to beat less frequently to pump the require amount of blood to your muscles and organs.

So working on your fitness by sticking to a dedicated aerobic exercise regime will have a direct impact on your health. What a great motivator!

If you want some good ideas to build you exercise regime, take a look at the list of aerobic activities and also the free workout plans. This is a good place to start.

And If you have any questions regarding aerobic heart rate and your health and fitness (or anything related to fitness for that matter) then just ask them in the Fitness Forum. Someone from the home fitness community will have a great answer for you.