|
 |
|
 |
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
Sign
up now!
|
|
 |
|
 |
|
|
|
- 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!
|
 |
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.
|
|
|
