HOW MANY CALORIES DO YOU NEED EACH DAY? PART 2

Here is a quick and easy way to estimate the number of calories that your body needs in order to maintain your current weight; remember, this is an estimate.

For sedentary people: Weight x 14 = estimated cal/day to maintain current weight

For moderately active people: Weight x 17 = estimated cal/day to maintain current weight

For active people: Weight x 20 = estimated cal/day to maintain current weight

Note: Sedentary is defined as someone who does not engage in any formal/aerobic exercise at all. Moderately Active is defined as 3-4 (30 minute) aerobic sessions per week. Active is defined as 5-7 (30 minute)aerobic sessions per week.

If you consistently go over the needed amount of calories (energy) each day and you're not very active, you'll eventually gain weight. On the other hand, if you cut back the number of calories consumed each day, you will lose weight; weight loss will be faster yet if you add more exercise to your daily routine.

Every 3,500 calories adds up to a pound. If you cut back by 500 calories each day, you will have a "calorie deficit" of 3,500 calories, and you should lose about 1 pound per week. If you do nothing to change your eating habits but you exercise aerobically and burn off an extra 500 calories each day you should also lose approximately 1 pound per week. If you do both, you should lose 1.5 - 2 pounds each week. Your weight loss will vary from week to week, dependent on water retention (which is temporary) and replacing fat with muscle as you exercise (muscle weighs more than fat, however your clothes will fit better with muscle/lean body mass than if you weigh the same but your weight is fat).

Your best chances at being successful at weight loss and at maintaining your weight is to aim for a healthy weight loss goal of 1/2 to 2 pounds each week. It is not advised, nor is it healthy, to consume less than 1,200 calories per day; any less than this will not give your body the balance of carbohydrates, proteins, fats, and vitamins and minerals that it needs.

Keep a food diary to help you to find ways that you can cut back those 500 calories each day. Many people simply switch to diet (artificially sweetened) pop, avoid juices, and use skim milk in coffee and cereal and find that they can eliminate a good number of calories. Little changes can add up to a lot. As I said in a previous post, it's important to keep a food journal, at least at first. I couldn't believe how many calories I could consume in little "bites, tastes, and sips". These small amounts do have calories, they do count, and they do add up! Try skim milk instead of 2% milk, light whole wheat bread instead of white, low-fat mayonnaise on sandwiches, or even mustard (which has 0 calories). Watch out for condiments such as ketchup, which has sugar, and therefore calories.

Decide on a few calorie-cutting strategies each week, and stick to them; make them a permanent part of your new, healthier lifestyle.

KNOWLEDGE IS POTENTIAL, BUT ACTION IS POWER

The way that Hoodia works is simple- the molecule P57, which is the active ingredient in the Hoodia gordonii succulent responsible for its appetite suppressant properties, imitates the effects that glucose has on the nerve cells in the brain. In other words, Hoodia tricks the brain into thinking that it is full when it's not. Results of clinical trials have showed a reduction in calorie consumption of up to 2000 calories per day as compared to placebo. When you are feeling full and satisfied, it is much easier to stick to a well-planned healthy diet than if you were constantly feeling hungry and deprived.

As with any appetite suppressant or weight loss plan, however, it is important to also understand how it will work for YOU in YOUR LIFE. Suppressing the appetite is the first step, but you still have to eat healthy, nourishing food to keep your body going.

In addition to making healthy food choices, exercise is a vital part of any successful weight-loss program. Set aside time each day for exercise; it can be going to the gym, playing with the kids, bicycling, resistance training with weights, or simply going for a brisk walk. It doesn't matter so much what you do as it does that you do it consistently.

One final thought- adjust your mindset to keep a "winner's attitude". Believe that you can be successful at losing weight and becoming healthier, and you will be well on your way.

Check out the previous posts on this blog for more information about Hoodia and how it works.

THE BEST WAY TO SUCCESSFULLY LOSE WEIGHT AND TO BECOME HEALTHIER AND HAPPIER IS TO COMBINE SMART FOOD CHOICES, PHYSICAL ACTIVITY, AND A POSITIVE ATTITUDE.

STARTING A FITNESS PROGRAM - START BY ASSESSING YOUR CURRENT HEALTH

Exercise is an essential part of any "diet" or weight loss program. Over the years, the many benefits of exercise have been proven. Exercise helps to lower the risk of developing many diseases and health conditions and actually improves the symptoms of some diseases. It increases energy, causes a general feeling of well-being, and reduces stress. Exercise also helps to replace fat with muscle mass, which in turn increases the body's ability to burn fat and lose or maintain weight, since muscle burns calories more efficiently than fat. Last, but certainly not least, exercise will help you to fit into that favorite outfit...

The most important thing to do before starting an exercise program is to consult with your healthcare provider to determine if it is safe for you to exercise and if any specific types of exercise are unsafe for you at the present time.

If you have not exercised for a number of years, your body is de-conditioned and you will need to take it slow. If you go from being a couch potato to doing too much all at once, you'll feel overwhelmed, discouraged, and you will increase the risk of an injury. All of these things could result in your abandoning your fitness plans. If you are used to doing nothing at all, don't try to run for 30 minutes on the treadmill the first day! Start off slowly by walking and gradually increase the intensity of your activity to keep challenging your body. Gradually means to increase the intensity every month or so; don't be in any big hurry to complete the "perfect workout". Becoming fit will take time. Consistency is more important than intensity in the long run. You need to make exercise an essential part of your life on a consistent basis in order to see the long-term results. Aim for 30 consecutive minutes of increased activity on 5 days each week.
Start all workouts with several minutes of warm-up or stretching to avoid injury.

There are many ways to monitor your progress towards your goals. Most of us are obsessed with our weight as the only determination of success. That "magical number" on the scale has been given too much power over us over the years. Weigh yourself just once weekly, and try not to get discouraged about how slowly you seem to lose weight. Most people who are following their food plan for losing weight are and exercising consistently can expect to lose an average of 1-2 pounds each week; this means that you may stay the same some weeks or may lose 2 1/2 -3 pounds in an occasional week. As long as you are consistently following your eating and exercise program, you are headed in the right direction. So don't obsess over the number.

Consider some of these other markers for your health and progress towards your fitness goals.

• Blood Pressure- High blood pressure, or hypertension, increases the risk of heart attack, other blood vessel diseases, stroke, and kidney failure. Monitor your blood pressure with a reliable home machine or for free at a local supermarket or drugstore. As you become more physically fit, your blood pressure should decrease towards the goal of less than 130/90. If you are taking medications prescribed by your healthcare provider, do not stop them without his or her instruction. Keep a log of your blood pressure readings.
  
• Body Measurements- Muscle takes up less room than fat, so as you build more muscle and lose fat your clothes will fit better and you will notice a decrease in your measurements. Measure your waist, hips, upper arms, and thighs every month. Even if you are not seeing huge losses on the scale, you will likely see changes in your measurements.
  
• Resting Heart Rate- When you are out of shape, your heart beats faster in order to supply the body's cells with nutrients and oxygen. As you become more physically fit, your heart will become more efficient and your heart rate will decrease. Aim for a resting heart rate between 65-70 beats per minute.
  
• Body Mass Index (BMI)- The BMI is a rough estimate of the percentage of body fat that you have. To calculate BMI, multiply your body weight by 703.1 and divide that by your height in inches. Divide that result by your height in inches a second time. You may also use one of the many online BMI calculators that are available. A healthy BMI range is between 19 and 25.

Physical fitness will help you to gain the self-confidence and strength needed to face life's many challenges. Leading a healthy lifestyle, eating well, and exercise should be a central part of your life. These are the foundations for health.

WEEKLY WEIGH-IN

GOOD NEWS AGAIN THIS MORNING!
HECTOR was anxious to get on the scale today...

This seemed to be a good week, and I expected a great loss. But when I got on the scale I was surprised to see that I was only down 0.9 pounds. It seems that when I do really well and am consistent with exercising that it doesn't show up on the scale. Or is it that it's not showing up as fast as want it to? There isn't much that I could have changed, so I'll have to be happy with it and continue with what I'm doing. That's 18.8 pounds so far (and counting...). It's a lot better than I've done for a long time!

Hector has a new calendar published and displayed on his website. Be sure to check it out!