The next topic covered in class was exercise. Well, maybe not exercise - more like physical activity. That was a good way to put it because I HATE EXERCISING!
To lose weight, as much as I hate to say it, you have to do two things. Cut your caloric intake, and increase your physical activity. But here's the dirty little secret. Your body burns calories all day long - even when you are sleeping! How many calories? That depends on your metabolism. Genetics, weight, age, height and other factors influence your metabolic rate.
Do you know who I have always hated the most? The person who can just eat and eat and never gain a pound. I now understand that I really don't hate that person, I'm jealous of their metabolism. My metabolism must work from 12 to 1 every day and take an hour off for lunch!
Anyway...
According to "A Moment Of Science," produced by Indiana University, your body burns about 12 calories per pound, per day. Therefore, if you weigh in at 200 lbs. your body should burn roughly 2400 calories per day. AT REST! Sleep all day - 2400 calories. Really? Really. What I'm telling you is that if you weigh 200 lbs. and you eat 2400 calories per day, and don't lift a finger, you shouldn't gain any weight, because just by continuing to breathe, you will burn off the 2400 calories.
Wow Bob, that's intriguing!
I know, right? Here's the second dirty little secret. A pound of muscle burns roughly 40 calories per day at rest. A pound of fat burns 3. Wanna boost your metabolism? Add muscle. Your body will obviously burn FAR more calories if you replace the fat with muscle. When you start your exercise program, make sure you include resistance training. This will add muscle, which in turn will burn more calories, which will make your life easier!
Now let's think about this. When I was first diagnosed with Type II diabetes, I weighed in at 254 lbs. My body burned roughly 3000 calories per day (254 pounds x 12 calories per pound per day). AT REST! I should have been able to eat 3000 calories per day without gaining any weight. In order to lose a pound of fat, you have to burn about 3500 calories. So if I had just cut my caloric intake to 2500 calories per day, and didn't lift a finger, I would have lost 1 pound a week. (-500 calories a day x 7 days= 3500 calories.) Cool.
Now that you understand that your body burns calories at rest, you should realize that everything else you do is exercise! EVERYTHING! Rocking in a rocking chair, walking, shopping, cleaning, doing laundry - all burn additional calories. You've been exercising all of your life and didn't even know it!
Uncle Bob tip time: To lose weight, burn more than you take in.
The solution really is that simple. I didn't say easy - I said simple. It's a decision. A decision to push yourself away form the table sooner. A decision to eat right. A decision to be more active. A decision to change your life.
Cut the calories. You don't have to starve yourself. Just decrease you calories by 20%. No big deal.
Cut the carbs. Less bread, less potatoes and pasta. Make dessert an apple with peanut butter.
Be more active. Take a walk, wash your car, cut your grass, take the stairs.
Promise yourself you will do this. Don't say you will 'try' to do it, because that means there is a possibility you won't. Promise yourself you WILL do it. And I promise you - you won't regret it!
