July 23, 2012

Monday “Did you know…?” By the numbers

90% of people workout because of Fat. Either not to get fat, or to lose fat.

So briefly. Body weight is composed of organs, bone, blood, muscle, fat, and skin. When people say “I want to lose weight” they usually are referring to losing fat pounds.

Take the typical case of someone 20-25lbs overweight (ie, carrying 20-25 lbs excess fat).

To shed that…the first step is…
1) Reduce calorie intake, portion control, eat less.
1 lb of fat = 3500 calories.
Reduce daily calories by 500.
In 7 days, lose 1 lb of fat (500 calories x 7 days = 3500 calories)

**[you can reverse this math and see how easy it is to stack on the pounds of fat…just go excess 3500 every week and watch the pounds pile up]

That’s the easy start for someone to start to shed the fat layer. And it will work.

Then, get more sophisticated.
The 3 sources of calories:
Protein (1g) = 4 calories
Carbs (1g) = 4 calories
Fat (1g) = 9 calories

To kick start that calorie reduction, then remove all empty calories from sugar (carbs). Crank protein, fats, and carb (calories from veggies).

And we’re on our way to a lean-mean-ness.

An excellent interface for tracking this is the Livestrong My Plate site. Track what you normally eat for 2-3 days and look at the breakdowns. Then reduce portions/calories, and eliminate any empty calories. Watch the results!


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