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How to lose body weight
- Friday, July 15, 2011 at 07:53
We all know that losing weight is not easy at all. To loose weight we need to follow a systematic method, we have to plan it and we have to be willing to follow the plan
There are two ways we can achieve the goal of loosing weight: -by changing our eating habits -by changing our exercise habits
As far as changing our eating habits, we can say that we should avoid junk food, we should increase the intake of fruit and vegetables, avoid fried food, avoid sweets, and avoid alcoholic drinks.
As far as changing our exercise habits, we can go up the stairs instead of using the elevator, walk instead of using the car, ride a bike instead of taking public transport, go to the playground with our children and play with them, make little changes in our daily lifestyle.
The Physiology of exercise tells us: that one pound of fat equals to 3500 calories. So it takes 3500 calories burned to loose one pound of weight
Let´s see now an example on how Isabel can lose 20 pounds of body weight in 12 weeks. She should burn 70000 calories.
The idea is to reduce the amount of calories in her daily diet and increase the amount of exercise gradually. Consulting a nutritionist could be advisable for planning our daily menus.
Plan: 1st and 2nd week
Isabel should reduce 500 calories per day in her diet, in 14 days, that equals to 7000 calories. As far as exercise goes, she should burn 200 calories per day And Start exercing little by little. 200 calories in 14 days equals to burning 2800 calories. Between the diet and the exercise she should burn 9800 calories in the first two weeks.
3rd and 4th week
Isabel should continue reducing 500 calories per day in her diet, in 14 days, that equals to 7000 calories. As far as exercise goes, she should burn 250 calories per day and start exercising a little harder. 250 calories in 14 days equals to burning 3500 calories. Between the diet and the exercise she should burn 10500 calories in the 3rd and 4th week
5th and 6th week
Isabel should continue reducing 500 calories per day in her diet, in 14 days, that equals to 7000 calories. As far as exercise goes, she should burn 300 calories per day. 300 calories in 14 days equals to burning 4200 calories. Between the diet and the exercise she should burn 11200 calories in the 5th and 6th week.
7th and 8eight week
Isabel should continue reducing 500 calories per day in her diet, in 14 days, that equals to 7000 calories. As far as exercise goes, she should burn 350 calories per day. 350 calories in 14 days equals to burning 4900 calories. Between the diet and the exercise she should burn 11900 calories in the 7th and 8th week
9th and 10th week Isabel should continue reducing 500 calories per day in her diet, in 14 days, that equals to 7000 calories. As far as exercise goes, she should burn 400 calories per day. 400 calories in 14 days equals to burning 5600 calories Between the diet and the exercise she should burn 12600 calories in the 9th and 10th week
11th and 12th week
Isabel should continue reducing 500 calories per day in her diet, in 14 days, that equals to 7000 calories. As far as exercise goes, she should burn 500 calories per day. 500 calories in 14 days equals to burning 7000 calories. Between the diet and the exercise she should burn 14000 calories in the 11th and 12th week
Conclusion In 12 weeks Isabel can lose 20 pounds because she would have reduced those 70000 calories she needed to get rid of.
