In the initial article in this sequence, we tackled a few atypical approaches to lend a helping hand with reducing your daily calorie intake by way of altering your eating routines. In today’s post, we will examine three extra means to additionally decrease your excess calories by helping you to burn off more
Calories Consumed: “Is That It?”
Notwithstanding all the fad diets, as well as their accompanying books, the only true way to lose a few pounds is to use up a greater number of calories than the number you eat. Once you achieve your target weight, you need to balance calories eaten vs calories out. That’s all. It’s no huge mystery. Although, the complicated issue is: how do you know how many calories you are spending as you are training. So here are some procedure, but please note these numbers also differ depending on your weight:
A single hour’s…
Walking at approximately 2mph, you’ll consume 240 calories. at approximately 3mph: 320 calories. at approximately 4.5mph: 440 calories
Cycling at approximately 6mph: 240 calories. 12mph: 410 calories
Jogging at approximately 5.5mph: 740 calories. 7mph: 920 calories
So, the Snickers Flapjack you ate earlier (it was you and not me, wasn’t it?) means you’ll need to walk for 45 minutes at 4.5mph, or cycle at more or less 8mph also for one hour. And that’s only to burn off the calories. If you want to both burn it off and also lose more weight, you need to do more.
This sounds like hard work, but you can take advantage of it. Write down a list of your much-loved treats and add the number of calories they contain. Then choose your favourite exercise, and then work out how long you need to do that exercise for, and the amount of effort, to burn off each treat.
Finally add a percentage, say 10% or 20%, to the time required or the energy to be expended. And then constrain yourself to only eating those treats AFTER you have completed the necessary intensity and duration of exercise. (But not straight afterwards – don’t eat straight after exercise). Through following this process you’ll not just neutralize the calorie intake of your treat, but you’ll still lose weight, as well as becoming more fit and healthy.
Lean to make the most of brief chances to do some exercise, regardless of how small. If you need to have a word with a colleague situated at the other side of the office, walk there as a substitute tochatting on the phone. If you find that you have got 10 minutes spare over lunchtime, pop out for a brisk walk. If you put the dinner on and you have to wait 45 minutes while it bakes, have a quick run to the shops and back for quarter of an hour and then come back in and stretch to cool down correctly before you eat. One thing you may not have heard is that the the suggested 45-minute per day training session does not have to be all at once – intense work-out for short periods adding up to 45 minutes is equally as effective.
Take The Dog For A Walk – But Allow Him To Set The Speed
If you have got a dog, take him for walks, just like you currently do, but increase the energy expended by letting the dog take the lead. Obviously, that’s assuming that you’ve got a dog that is youthful enough to be impatiently pulling in the future incessantly. By walking at your hound’s speed which is almost certainly quicker than your own, you’ll be walking quicker than you would be on average, and most likely enjoying the walk even more as you compete to keep up with the dog.
If you haven’t got a dog, or if you’ve got an older one, you could take an afternoon contacting dog-kennels, charities, or companies that offer paid walkers, to ask if they need someone either as unpaid helper or a paid contractor.
There you go. Three tips to help you burn more calories, which balance the three we mentioned yesterday to help you take in fewer calories. Tomorrow, we will discuss 4 psychological tricks to help you maintain these new behaviours, making for a comprehensive system for reducing your weight.