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Related
Articles
Have
a look at some of the articles published in previous
issues of BetterU News...
• 10
Things You Can Do To Lose Fat Without Even Trying
•
How
To Lose Fat NOW - A Basic Fat-Loss Program That
You Can Put To Work Today!
•
BASIC
Nutrition - A Quick, Common-Sense Guide To What
You Should Be Eating to Stay Healthy and Get Results
Right Now
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up now!
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- To lose
fat, you must take in fewer calories
than what it takes to maintain your
current bodyweight.
- Eating
below that maintenance level will create
what is called a "caloric
deficit". This simply
means you are eating less than you are
burning.
- The next
step is to add in some exercise. Exercise
will increase the size of your caloric
deficit without eating less food.
- Keep
up this diet and exercise induced caloric
deficit and you will lose fat!
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Here
is an example of the math:
| 2200
calories/day |
your
maintenance level |
| -
500 calories/day |
eating
less than your maintenance level |
| -
500 calories/day |
exercising
and moving around |
| _______________ |
|
| 1200
calories/day |
|
Through diet
and exercise together you have created a caloric
deficit of 1000 calories.
One
pound of fat contains 3500 calories, therefore
if you have a caloric deficit of 1000 calories
a day for seven days you will burn 7000 calories
and, theoretically, lose 2 pounds of fat!
Notes:
- A good rule
of thumb to start with is to eat ten times
your bodyweight in calories (e.g. if you
weigh 150 pounds, eat 1500 calories).
- The best
rate for losing fat is one to two pounds
per week. Any more and you are probably
losing too much muscle as well. People who
are extremely overweight can lose fat faster,
though, as they have much more to lose.
- In the real
world, these numbers are simply estimates.
There is no way to control everything you
eat or your metabolic rate or exactly how
many calories you burn during exercise.
Follow the principles and don't concern
yourself too much with the numbers.
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