If one of your goals is to safely lose weight, it is important to understand the relationship between weight loss and exercise. According to Harvard Medical School, women need about 11 Cal/lb. of body weight daily to maintain their weight and men need 12 Cal/lb. To maintain her present weight, a 140 lb. woman would need about 1540 calories per day. A pound of body fat is 3,500 calories, so a 140 lb. woman would need to cut 500 calories each day to lose 1 pound per week. A safe weight loss plan is 1-2 lbs. per week. If you exercise and expend 250 calories then you only need to cut 250 calories from your diet on that same day to achieve your 500 calorie reduction (250 burned in exercise + 250 cut from diet).
Another weight loss method is to simply limit your daily caloric intake to the desired amount for your goal weight. Using this method, a 160 lb. woman would reduce her daily calorie consumption to the same recommended caloric intake (1540) as a woman weighing 140 lbs. Regardless of the approach, you should not try to intake less than 1200 calories without the supervision of a physician.
Vary your exercise routine
One of the most frustrating aspects of weight loss is exercising. Those that run, take classes or go to a gym are often disappointed they haven’t lost weight. Part of the reason is caloric intake, but another aspect is that your body gets used to a particular exercise and intensity. Mixing running with weight lifting, biking, yoga or other classes is helpful. Intensity through interval training or “pushing yourself to your limit” is also important. Alternate your hard workout days with easy ones to allow your body time to rest and your muscles time to grow. Specifically, if you are a runner add some speed training and sprints to your usual mileage runs.
In summary, implement a calorie reduction plan, vary exercise type and intensity, and incorporate proper rest time between workouts to maximize your weight loss success.
Did You Know? Want to see a six pack or less midsection fat? Abdominal exercises help very little. Total body exercising that pushes you to your limit and a diet that reduces weight are the keys. Also, your body fat needs to be under 10%.
