Energy In vs Energy Out
You only get out what you put in
That's the catch phrase of a breakfast cereals we have in Australia called Nutri-Grain, I saw the ad last week and it got me to thinking about the importance of understanding the basic workings of our bodies.
The heavier you are the more energy it takes to perform a task. If you are 120kgs and are eating the energy requirements for a 80-90kg person it's probable that your body will break down lean muscle tissue as well as fat to make up the deficit energy requirements. May sound good in the short term (as you will lose weight fast to begin with) but in the long run you will probably gain more than what you started with, and this regained weight will be fat, making you 'fatter' than when you started.
So how do you know what your energy intake should be? The safest bet would be to visit your local GP or Nutritionist, they can give you all the information in regards to calorie intake. You could even join a weight loss group like Jenny Craig or Weight Watchers and follow their guidelines, taken from the World Health Organisation.
A basic rundown of your energy needs is as follows, please note this is only a rough guide you should consult your doctor or nutritionist before embarking on any weight loss program.
50-60kg = 5000kJ [1200cal]
60-70kg = 6000kJ [1400cal]
70-80kg = 6500kJ [1500cal]
80-90kg = 7000kJ [160cal0]
90-100kg = 7500kJ [1800cal]
100-110kg = 8000kJ [1900cal]
110-120kg = 8500kJ [2000cal]
Over 130kg = 9000kJ [2100cal]
Portions and Servings
We've all heard that we should eat 5-6 serves of bread/cereals/pasta; 5-7 serves of fruit and vegies; etc, etc. You learn this in school – it’s the Healthy Food Pyramid.
In today's society of super-sized meals we've actually lost sight of what an actual serving is. We fill large plates and bowls because we are so used to large servings. It's no wonder there is such a high obesity level in the world - we over eat all the time. If you were to put a proper serving onto a plate you'd be surprised at how 'little' it is.
Being used to larger servings of meals can make it hard to judge a serving for a meal. Don't fret! There are a few tricks you can use to trick your body into thinking it's eating those same 'big' serves you're used to.
* Measure or weigh out serving sizes, this will ensure you are getting the right serve. You do not have to use the serving size suggested, if you want a slightly larger or smaller portion adjust it accordingly – just be aware of what you are consuming and don’t overdo it.
For example, instead of a 250ml glass of juice with your breakfast have a 150ml glass. If you are on a higher energy intake, instead of the suggested 2 slices [25g] of meat for your sandwich add an extra slice to boost your intake.
* Use the same sized plate/bowl. By this I mean if you have cereal most mornings have it in the same sized bowl every morning. Once you have been measuring your cereal for a few weeks you will see how much "belongs" in the bowl. However, don't be fooled into thinking you no longer need to measure out your serve as it's easy to over judge while you’re pouring – by all means, start measuring on your own, just remember to check what you are doing occasionally.
* Use smaller plates. We are used to eating on large plates that generally tend to hold larger than normal servings. When you put smaller servings of meals on a large plate you can [subconsciously or not] feel like you are denying yourself, which could lead to binging or even a subconscious sabotage of your good effort. By using a smaller plate it's harder to 'overload' your plate, and you can trick your body into thinking it's not being denied. When you put the right serve on a smaller plate it makes the plate look 'fuller', and more like we are used to.
For example try eating your ice-cream from a rice bowl. A regular serve of ice-cream is about 50g; in a normal size bowl it looks rather small and pitiful. Now put the 50g serve of ice-cream in a small rice bowl and the bowl not only looks full but you don’t feel like you are depriving yourself of the treat. Also, in the case of desserts like ice-cream, try eating it with a teaspoon – it will take you a little longer to eat so you enjoy it more.
* Try eating your meals with different cutlery. In the above example of the ice-cream, instead of eating with a normal dessert spoon try using a teaspoon. It will take you a little longer to eat so you will enjoy it more. Try eating your main meal with chopsticks [ie a stir-fry or rice dish] it takes a little to get used to and you will eat slowly but you will savour and enjoy what you are eating more then the traditional means.
* Use smaller glasses. This works the same as the above point. Most glasses are larger then most drink serving sizes. Go and measure how much water a glass holds and take a look at the amount of juice you should have per serve - you'll be surprised at the difference. Again when you pour out an actual serving you may feel ripped off as the glass is ‘half full’. By using smaller glasses you can trick yourself into thinking u aren't being ripped off because the glass is full, not half empty.
What is a portion?
As I said before, we tend to 'oversize' our portions. So what exactly is a portion? Some basic portion sizes are as follows [all are in metric cups] And don’t forget, if you are counting calories you will need to consult your calorie guide and/or the label on the packet.
Bread & Cereal:
1/2 cup of dried or 1 cup of cooked pasta/noodles
1/2 cup cooked rice or 1/4 cup of dry rice
1 thick slice of bread or 1/2 a bagel or large roll
1/2cup of cooked beans/lentils
1 cup of flake type bekkie cereal
1/2 cup oats or muesli
Meat:
Poultry/pork [cooked] 75g [the size of a deck of cards]
Red meat 75g [deck of cards]
Fish fillet 1 med piece, 100g
Mince meat 1/2 cup
Nuts a small handful
Eggs 1 medium [55g]
Fruit & Veg:
1 large potato [about the size of your fist, 30g]
Apple/orange/pear - 1 medium size
Kiwi fruit, strawberries - 2
Dried fruit 4-6 pieces
Oven chips [cooked] 100g
Dairy:
Cheese 30g
Milk 250ml
Low fat yogurt 200g
Read the Label
Always read the labels for the 'suggested serving size' and 'serves per pack/bottle/etc'. And try and stick to one serve. Bottled drinks are notorious for having more then the recommended serve. Be careful especially when having soft drinks, such as Coke or Pepsi, most people have a 600ml bottle... a serve of coke is actually a 250ml.
For example the bottle of Mineral Water that I have actually has 1.5 serves per bottle. Its serving size is 200ml, I have 150ml served in a flute glass with my main meal so the bottle gives me 'two' drinks. It makes a nice compliment to my meal. Cutting serves like that is ok. It can create havoc when you are counting calories though but the Nutritional Info should have a energy per serve and energy per 100ml [or grams, etc]
The most important thing to remember to keep an eye on what you are doing - keep a food diary and keep track. Food diaries are very helpful to us, and are not just for calorie counters. Now before you say "But thin Sally doesn't use one, why should I?" -- 'Thin Sally' obviously doesn't have a food problem. Thin Sally probably already eats healthy and in moderation & is probably physically active to boot. Those wanting to lose weight on the other hand DO have a problem and need to work on it. You may not be aware of what you are putting in your mouth.... that popcorn & soda at the movies... the couple of mouthfuls of cheese at the grocery shop stand. You need to put in everything and work from there.
If you aren't counting calories or on some specific diet, like Akins/South Beach, or following what a die titian or doctor has given you, then you will need to basically follow the Food Pyramid. If you would like to try something different have a go at following the Asian Food Pyramid, it works on Daily, Weekly & Monthly foods. Both Pyramids work on "Everything in Moderation", and THAT is the key to healthy eating.
Remember: You only get out what you put in. You are eating to fuel your body, not eating for the sake of eating.
Energy Expenditure
So you've eaten well each day - that's a great start to weight loss. However, you need to do more in order to shift those excess kilograms, to do this you are going to have to 'burn off' the extra energy [this means fat]. Exercise in not your only weapon here - incidental exercise & normal household chores can also play a part.
It is important to mention that while you are training [exercising] there are three major things to remember:
1. See your doctor before you start any training [exercise] program. High impact aerobics are great but you need to work up to them - going hard at it straight up could cause injury. Also it could be hazardous to you if you have a heart [or other medical] problem. Your doctor will be able to help set you in the right direction.
2. Don't train [exercise] yourself to [or beyond] physical exhaustion. Training until you are physically sick and continuing is alright if you are in Special Forces but it is NOT good for us mere mortals. Listen to your body, take breaks if and when you need them and keep some water nearby. If you find yourself unable to keep up with an aerobics class stop and march on the spot. If you are weight training try lighter weights. You are trying to get healthy - not punish yourself.
3. The whole energy in/energy out deal does not work on a daily scale it averages out over a period of a time [ie a week]. So don't fret too much if you go "off the rails" one day food-wise [ie eat more calories then you should have or overindulged on a piece of cake] or miss an exercise session during the week. The important thing is to get back on track and not continue on the eating binge, etc. You maybe surprised at the end of the week to see that you lost weight despite the hiccup. With that said, let’s see what energy is burnt in various activities.
10,000 Steps Program
The 10,000 steps a day program works on incidental activity as well as actually getting out for a daily walk. The average person will burn approximately 1255-1880kJ walking 10,000 steps. This isn't power walking, just everyday steps. So naturally if you walk faster you will burn more energy. Also, people who are overweight will burn more energy then those who are at a healthy weight.
kJ[cal] burnt in 10mins
Here's a list of activities with their approximate kJ[cal] expenditure. These values are based on the number of kJ[cal] burnt after 10 minutes of continuous activity by someone who weighs 65kg. If you weigh more than this you will burn more kJs. Everyone’s metabolism is different but the general rule of thumb is the more energy you put into an activity, the more energy you will burn.
Activity kJ[cal]
Aerobics, low impact 230[55]
Aerobics, high impact 270[65]
Aqua aerobics 250[60]
Badminton 270[65]
Circuit training 355[85]
Cleaning the house 165[40]
Cleaning windows 165[40]
Cooking 125[30]
Cycling @ 9km per hr 125[30]
Cycling @ 15km per hr 230[55]
Dancing, ballroom 145[35]
Dancing, disco 270[65]
Driving a car 85[20]
Eating 60[15]
Gardening, digging 335[80]
Gardening, mowing 315[75]
Gardening, weeding 145[35]
Golf 230[55]
Ice skating, average pace 210[50]
Ironing 85[20]
Jogging slowly 335[80]
Mopping the floor 165[40]
Netball, average speed 290[70]
Pilates 125[30]
Running @ 10min per km 630[150]
Running @ 12mins per km 525[125]
Running @ 15mins per km 375[90]
Shopping 165[40]
Sitting 60[15]
Skiing 270[65]
Skipping 460[110]
Squash 585[140]
Stair climbing 460[110]
Sweeping 125[30]
Swimming, slow 355[85]
Swimming, fast 420[100]
Tennis 290[70]
Typing 85[20]
Vacuum cleaning 190[45]
Walking, slow 165[40]
Walking, briskly 250[60]
Walking uphill, slow 210[50]
Weight training, free weights 230[55]
Yoga 125[30]
It is recommended that you aim for 30mins of exercise a day. If this seems like too much to start with, break it up. Do three 10min sessions a day and build it up from there. It does not matter how you start out – the important thing to remember is that you are doing something.
Chyna Dolores is an author on http://www.Writing.Com/ which is a site for Writers. You can veiw her personal work at http://www.chynadolores.com.Caffeine Coffee Tea
04 Air Canada Vacation
Retirement
Airline Cheap One Really Ticket Way
05 Mustang Gt
Belmont Shore Real Estate
1986 Barbie Holiday
Caribbean Motor Yacht
Roxy Night Club New York
Accounting Dictionary Download Financial Free
Lynbrook Roller Hockey
Cityscape Taupe Queen Sleeper And Chaise Group
Cycle Fitness Life Life
Detox
100 Financing Construction Loan
Discounted Tennis Shoes
Mobile Alabama Tv Station
Cheap Cheap Flight Fly Fly Hawaii Hawaii Hawaii
10 Dating Daughter Rule Simple Teenage
Penn State New Kensington
06 Tacoma
Pericardial Mesathelioma Lawyer Minnesota
City Mexico Vacation
0870 National Rate
Discount Sun Glasses Wholesale
Chef Death Park South
Wood For Crafts
Vagabond Inn San Jose
Land In Virginia
Baseball Evolution In League Major Pitching
Free Glasses Safety
Jewelry
Mortgage
Engine Marketing Search Strategic
Direct Email Marketing Marketing Online
Golf Bag Organizer
1 500 6gb Ipod Ipod Mini Nano Song
Mg Kit Cars
Yellow Roses Wedding Flower
Brain Injury And Sports
Life20
Native American Gold Jewelry
Real Life Movie
Life13
001 001 Cheap Flight Keyword Miva R Vegas
North Carolina Beach Real Estate
Nikon Digital Camera
Low Voltage Lamp
10k Vacation Rental Lake Tahoe
Garden Party Tea Set
Mount Baker Ski Resort
Alcohol Program Rehabilitation
1 500 6gb Ipod Ipod Mini Nano Song
Fitness Exercise
10 Acne Product Top
Ancient Egyptian Fashion And Jewelry
Home Appraisal Refinance
10 Chicago Restaurant Top
Estate Information Investing Real Seeking
Gift
Dolce Gabbana Wholesale Sun Glasses
Cartoon Character Draw Nickelodeon
10k 5k Design T Shirt
Real22
Fame Hall Hockey Us
Wilson Pro Staff Tennis Shoes
Rain Forest Cafe Kansas City
Halloween Orlando Spirit Store
American Classics Movie Tv
0 Db
Christmas Cooking Recipe
Yahoo Download Games
Mini Martini Glasses
Walt Disney Classics Collection
0foam Mattress Topper
Burnett Carol Mattress Once Upon
Coffee House Mojoes
Accurate Free Psychic Sample
Above Ground Oil Tank
Fur Minnesota Trade
Yacht
Jewelry Display Booths
Accelerator Download Download Free Internet
Apartment Dryer Hookup Pet Rent Washer
000 20 League Sea Under
Baby Furniture Rental
07 Cup Icc World
Diagnosis Online Self
0foam Mattress Topper
Free Home Remedy For Pimples Acne
Lost Tv Cast
20 Coupon Post Sierra Trading
Is Customer Relationship Management
Picture Of A Safety In The Kitchen
Florida Apartment For Rent
Las Vegas Entertainment 2005
Spanish Books
Alternative Health In Medicine Search Therapy
Garden Hilton Inn Lake Niagara
Cowboy Boot Stocking Pattern
Lovers Point Monterey
Cheap Lcd Plasma Tv
Beach Picture Wallpaper
Rome Total War Free Demo
1 800 Directory Number Phone
Hog Rock Cafe
International Travel Maps
Anxiety Overcoming Overcoming S Shyness Social
Cheapest Flight To Costa Rica
New Gucci Sun Glasses
Yoga Pilates
20 Affordable Health Insurance Senior
222 Case Garden Tractor
00 100 Dating Dating Free Free Online
Chocolate Favor Hot Wedding
Yahoo Go Fish
Mineral Oil Msds
Stratford Career
Wilson Tennis Racket
Financial Planning Strategies
Till Lindemann
Gasoline Oil Service Station
2006 Dog Show
Myrtle Beach Resort Time Share
Criminal Attorneys California
Bike Bike Mini Pocket
New Construction Cleaning Supplies
In Malaysia Oil Palm
In Massachusetts Nissan Titan Truck Used
Wholesale Scented Jar Candle
Cultural History Tennis
Jewelry Box Supply
Crm Guide
Spanish White Wines
Marilyn Monroe Costumes
Tea
Business Greeting Holiday
Chicago Asbestos Lawyers
04 Chicken Recipe Salad
Practice Management Services
Condominium
007 Xbox
3 Bed Orlando Villa
Hotel In Paris Westminster
Department State United
007 Ringtone
Texas Mental Health Law
Weider Home Gym Part
Tennis Instructions
1 Acre
Mortage Laons
Niche
Cranberry Cream Cheese Dessert
Dress
Free Stuff In Canada
100 Cotton Graphic T Shirt
History Of Godiva Chocolate
06 Beach Bike Daytona Week
Soccer Shoes Size 14
Bag Gift Jumbo
Love Fellowship Tabernacle
Bike Electric Motocross
1 Chat Avenue
Customer Relationship Management And Implementatio
11 Cool Entertainment Extremetech Home Office Project Rfid Toy
Oklahoma High School Football Coach
Contractor Sewer Springfield
Homestead Mortgage Florida
Sports Car Photo
Churchill Insurance Insurance Online Travel
Granite Kitchen Sinks
La Quinta Inn Austin Texas
Translator English Greek
Breed Dog In Largest World
Aids Basketball Training
Cream Cuisenart Ice Maker
Coolmax Tee Shirts
Accident Attorney Car Nebraska
Ohio State Basketball Jersey
Sanyo Tv Manuals
Home Equity Rate Comparison
Active Directory Group Policy
Discount Dress Man Shirt
Missouri House Boat Rental
In2
Real Estate Broker In Los Angeles
Massage Spa New York
Field Hockey Stuff
007 Everything Or Nothing Walkthrough
Free Employee Handbook
Inexpensive Dress Shoes
Snow Shoe Ski Resort
0 Apr Credit Card Offers
Yacht
Rap Game
Customer Relationship Management Sfa
Usa Today Hockey
Bolle Sun Glasses Sport
Cosmetic Costa Dental Rica Surgery
Timeshare
Pro Fitness Gym
Exercise Loss Weight Workout
Jesus Adrian Romero Tu Estas Aqui
Machine Mini Soda Vending
Basket Christmas Cookie
Cup Korean Tea
Youth Soccer Play
Birth Death History It Jesus Means
1 16 Scale Farm Toy
Driving
Wholesale Anne Klein Shoes
District Of Columbia Psychics
1 800 Cc Rider
Minor League Baseball T Shirt
Costume Plus Size Womens
Cell Motorola Nextel Phone Used
Nashville Career
Angel In A Red Dress
Cafe Location Mimis
Acne Prevent Vitamin
Rehabilitation Services Texas
1 Doctor Series Who
Acne Cyst Treatment
Platinum Jewelry
1901 West Condominiums
Girl Good Group Singing
Miami Vice Pictures
18 Age Driving Raised Should
05 Snow Storm
Argument Global Warming
Vacation Village Time Share
Casting Reality Show Tv
Accident Attorneys Bronx
Pet Food Online
07 2006 Almanac Farmer
Buy Car Lease New Vs
Arlington Texas Real Estate For Sale
11 Malignant Mesothelioma
Medical Military Retirement
Kettle Oxo Tea
Difference Between An Independent Contractor And Employee
Tuscan Villa Rental
100 100 America America Best Best Place Place Retire Retire
Great Legs
Southern California Radio Station
Online Cash Advance Company
Make Chocolate Covered Strawberry
Properties Of Addition
Beanie Baby Speedy
North Carolina Kitty Hawk
Cosmetic Dentist Florida South
0 Apr Business Card Credit Deal Instant
0x800a0007 Windows Update Error
Canoe Sail
Cost Of Living Index By City
Lady Fashion Shoes Wholesale
Motor Home Renovation
Real14
Chicago Ticket
Ayurvedic Body Type
1 Cartoon Political War World
Lakeview Apartment Chicago
Advance Boy Game Mario Tennis
Unlocked Cell Phone At A Discount
Verizon Reverse Directory
1 800 Code Discount Flower
1000 Calorie A Day Vegetarian Diet
Hammer Strength Gym Equipment
Abuse Rehabilitation Substance
Directv Free Satellite Tv
Hoover Steam Carpet Cleaner
Bedside Caddy
2 Diabetes Diet Related Type
Reverse Mortgage New
Crystal
Aloe Vera Juice Vitamins
Star Sp200
Computer Game Online Shopping
Acting Audition Singing
Dog Id Collars
Carolina Golf In Lesson North Raleigh
Truck Driving Jobs Chicago
Old Time Radio The Shadow
0 Down Payment
Austria Cheap Flight Hotel Vienna
Why Become A Vegetarian
Forex Rate Online
Microsoft Wireless Pci Adapter
Womens Cologne
Wedding Band San Diego Jewelry
Credit Finance Financial Management Money Personal Planning
Sql Backup Software
Chocolate Milk Cow
Man Massage Prostate
Direct Mail List
Cole Jewelry Kenneth Man
Antique Kettle Tea
Sony Notebook
Recovered Memory
Entertainment Weekly Magazine
A Asian Massage Houston Tx
10 Cake Chocolate Layer
Hobby Toys
04 Card Cheap Phone
110 Car Complete Driving Emergency Guide Road Safe Staying Survive Them
1 Fishing Ice Person Shelter
Cheat Game One Play Station
Global Warming Disaster
Italian Sea Food
Real25
Smocked Toddler Clothes
Cartoon Network Online Video
Shopping Cart Baby Harness
1223 Night Club Dc
Party
Pocket Bikes Free Shipping
0 Chicago Down Mortgage
Simple Wedding Reception Idea
Dog Types
Spiritual Totally Free Online Clairvoyant Readings
Culinary Institute Napa Valley
45 District Park Villa
Free Promotional T Shirt
Activity Adult Game Party
Vegetarian Restaurants Midtown New York City
Flight Requirement Simulator System X
Distressed Hardwood Flooring
04 Beach California Rental Vacation
Corporate Rehabilitation
South Florida Retirement Planning
Hobby Toys
07 Gmc Truck
0 Apr Business Card Credit Instant Online Services
Real6
Exhaust Fan
1 Anniversary Gift Idea Wedding Year
2008 Escape Ford Pic
Air Airfare Cheap Consolidators International
Information Overload
Herbal Life Diet Program
06 Beach Break South Spring
Gene Wolf
06 Mustang Gt
1 Cream Ice Team Vol
19 Century French Chaise Lounge Day Bed
Buffet Bass Clarinet
Columbus Roller Hockey
Auto Auto Charger Fm Griffin Ipod Itrip Transmitter
Vegetarian Vitamin
Small Pet Urns
Dog Pile Submit Url
Black Male Body Builder
Life29
Denver County Drug Rehabilitation Facilities
Hilton Hotel Careers
Filled Gold Jewelry Wholesale
Playstation Xbox
Fur Trim Jacket
007 Ringtone
04 Advice Dating
Cursor Free Myspace Star
How To Fold Origami Flower
Life37
Real9
Resort Sandal Vacation
Discount Fountain Garden
2007 Time Share Calendar
Compression Boot
Birthday Party For Kid In Chicago
Life26
Essential Plant Nutrients
1 Fishing Gear Hook Kayak
Florida Liquor License
Save On Conference Calling
Tao Restaurant New York
07 2006 Almanac Farmer Outlook Winter
Villas To Rent Paphos
10 2006 Christmas Gift Top
06 Fire House In
0 Apr On Cash Advance
Holiday Inn Reservations
Clearance Coach Wallet
Jewelry
Beach Condo Myrtle Rent Sc
Pilot Driving Lights
Chocolate Chiffon Cake
Retail Store Display Rack
Home Accents Today
1001 Fat Low Recipe Vegetarian
Sea World Tip
Crystal Palace Rink Skating
Mitsubishi Customer Service
Custom Western Show Shirt
Van Nuys Vw
Aids Bruno Independent Living
Usb Symbol
Philippines Beach Resort
Culinary Job Description
05 Mustang Body Kit
Driving Games Online
Animal Fable
04 Chicken Recipe Salad
Plastic Body Jewelry
Understanding Forex Indicators
Icon Timax Gloves
Equinox Gym
1 Astrology Encyclopedia Medical Part
Code Myspace Scrollbar
Party
Where Did I Go Wrong
Philippine Folk Dance Music
Calvin Klein New Perfume
Directv Customer Service
2008 Presidential Election Prediction
New Jersey Newspaper Obituary
Lonely Planet Chicago
Wallpaper Cartoon Manga
Mesothelioma Research Clinics
Nautilus Body Building Book
1 Anniversary Gift Wedding Year
Setting Up Vpn
Download Free Game Mobile Phone
Driving Grint Lesson Review
Scott Redman
Interracial Dating Marriage
1 12 Doll Furniture House
Adidas Tennis Shoes
Real10
Egr Sensor
Lindy Rig
Contractor
London Metropolitan University
Farming
007 Gamecube
Christian Klove Radio
Bath Bed Beyond Home Page
Ball Exercise Therapy
04 Cheap Trip
Bulk Martini Glasses
Cinderella Flower Girl Dress
Aau Arkansas Basketball
Santa Fe Bed And Breakfast
Gas Water Boiler
Floor Lamp Replacement Shade
That's the catch phrase of a breakfast cereals we have in Australia called Nutri-Grain, I saw the ad last week and it got me to thinking about the importance of understanding the basic workings of our bodies.
The heavier you are the more energy it takes to perform a task. If you are 120kgs and are eating the energy requirements for a 80-90kg person it's probable that your body will break down lean muscle tissue as well as fat to make up the deficit energy requirements. May sound good in the short term (as you will lose weight fast to begin with) but in the long run you will probably gain more than what you started with, and this regained weight will be fat, making you 'fatter' than when you started.
So how do you know what your energy intake should be? The safest bet would be to visit your local GP or Nutritionist, they can give you all the information in regards to calorie intake. You could even join a weight loss group like Jenny Craig or Weight Watchers and follow their guidelines, taken from the World Health Organisation.
A basic rundown of your energy needs is as follows, please note this is only a rough guide you should consult your doctor or nutritionist before embarking on any weight loss program.
50-60kg = 5000kJ [1200cal]
60-70kg = 6000kJ [1400cal]
70-80kg = 6500kJ [1500cal]
80-90kg = 7000kJ [160cal0]
90-100kg = 7500kJ [1800cal]
100-110kg = 8000kJ [1900cal]
110-120kg = 8500kJ [2000cal]
Over 130kg = 9000kJ [2100cal]
Portions and Servings
We've all heard that we should eat 5-6 serves of bread/cereals/pasta; 5-7 serves of fruit and vegies; etc, etc. You learn this in school – it’s the Healthy Food Pyramid.
In today's society of super-sized meals we've actually lost sight of what an actual serving is. We fill large plates and bowls because we are so used to large servings. It's no wonder there is such a high obesity level in the world - we over eat all the time. If you were to put a proper serving onto a plate you'd be surprised at how 'little' it is.
Being used to larger servings of meals can make it hard to judge a serving for a meal. Don't fret! There are a few tricks you can use to trick your body into thinking it's eating those same 'big' serves you're used to.
* Measure or weigh out serving sizes, this will ensure you are getting the right serve. You do not have to use the serving size suggested, if you want a slightly larger or smaller portion adjust it accordingly – just be aware of what you are consuming and don’t overdo it.
For example, instead of a 250ml glass of juice with your breakfast have a 150ml glass. If you are on a higher energy intake, instead of the suggested 2 slices [25g] of meat for your sandwich add an extra slice to boost your intake.
* Use the same sized plate/bowl. By this I mean if you have cereal most mornings have it in the same sized bowl every morning. Once you have been measuring your cereal for a few weeks you will see how much "belongs" in the bowl. However, don't be fooled into thinking you no longer need to measure out your serve as it's easy to over judge while you’re pouring – by all means, start measuring on your own, just remember to check what you are doing occasionally.
* Use smaller plates. We are used to eating on large plates that generally tend to hold larger than normal servings. When you put smaller servings of meals on a large plate you can [subconsciously or not] feel like you are denying yourself, which could lead to binging or even a subconscious sabotage of your good effort. By using a smaller plate it's harder to 'overload' your plate, and you can trick your body into thinking it's not being denied. When you put the right serve on a smaller plate it makes the plate look 'fuller', and more like we are used to.
For example try eating your ice-cream from a rice bowl. A regular serve of ice-cream is about 50g; in a normal size bowl it looks rather small and pitiful. Now put the 50g serve of ice-cream in a small rice bowl and the bowl not only looks full but you don’t feel like you are depriving yourself of the treat. Also, in the case of desserts like ice-cream, try eating it with a teaspoon – it will take you a little longer to eat so you enjoy it more.
* Try eating your meals with different cutlery. In the above example of the ice-cream, instead of eating with a normal dessert spoon try using a teaspoon. It will take you a little longer to eat so you will enjoy it more. Try eating your main meal with chopsticks [ie a stir-fry or rice dish] it takes a little to get used to and you will eat slowly but you will savour and enjoy what you are eating more then the traditional means.
* Use smaller glasses. This works the same as the above point. Most glasses are larger then most drink serving sizes. Go and measure how much water a glass holds and take a look at the amount of juice you should have per serve - you'll be surprised at the difference. Again when you pour out an actual serving you may feel ripped off as the glass is ‘half full’. By using smaller glasses you can trick yourself into thinking u aren't being ripped off because the glass is full, not half empty.
What is a portion?
As I said before, we tend to 'oversize' our portions. So what exactly is a portion? Some basic portion sizes are as follows [all are in metric cups] And don’t forget, if you are counting calories you will need to consult your calorie guide and/or the label on the packet.
Bread & Cereal:
1/2 cup of dried or 1 cup of cooked pasta/noodles
1/2 cup cooked rice or 1/4 cup of dry rice
1 thick slice of bread or 1/2 a bagel or large roll
1/2cup of cooked beans/lentils
1 cup of flake type bekkie cereal
1/2 cup oats or muesli
Meat:
Poultry/pork [cooked] 75g [the size of a deck of cards]
Red meat 75g [deck of cards]
Fish fillet 1 med piece, 100g
Mince meat 1/2 cup
Nuts a small handful
Eggs 1 medium [55g]
Fruit & Veg:
1 large potato [about the size of your fist, 30g]
Apple/orange/pear - 1 medium size
Kiwi fruit, strawberries - 2
Dried fruit 4-6 pieces
Oven chips [cooked] 100g
Dairy:
Cheese 30g
Milk 250ml
Low fat yogurt 200g
Read the Label
Always read the labels for the 'suggested serving size' and 'serves per pack/bottle/etc'. And try and stick to one serve. Bottled drinks are notorious for having more then the recommended serve. Be careful especially when having soft drinks, such as Coke or Pepsi, most people have a 600ml bottle... a serve of coke is actually a 250ml.
For example the bottle of Mineral Water that I have actually has 1.5 serves per bottle. Its serving size is 200ml, I have 150ml served in a flute glass with my main meal so the bottle gives me 'two' drinks. It makes a nice compliment to my meal. Cutting serves like that is ok. It can create havoc when you are counting calories though but the Nutritional Info should have a energy per serve and energy per 100ml [or grams, etc]
The most important thing to remember to keep an eye on what you are doing - keep a food diary and keep track. Food diaries are very helpful to us, and are not just for calorie counters. Now before you say "But thin Sally doesn't use one, why should I?" -- 'Thin Sally' obviously doesn't have a food problem. Thin Sally probably already eats healthy and in moderation & is probably physically active to boot. Those wanting to lose weight on the other hand DO have a problem and need to work on it. You may not be aware of what you are putting in your mouth.... that popcorn & soda at the movies... the couple of mouthfuls of cheese at the grocery shop stand. You need to put in everything and work from there.
If you aren't counting calories or on some specific diet, like Akins/South Beach, or following what a die titian or doctor has given you, then you will need to basically follow the Food Pyramid. If you would like to try something different have a go at following the Asian Food Pyramid, it works on Daily, Weekly & Monthly foods. Both Pyramids work on "Everything in Moderation", and THAT is the key to healthy eating.
Remember: You only get out what you put in. You are eating to fuel your body, not eating for the sake of eating.
Energy Expenditure
So you've eaten well each day - that's a great start to weight loss. However, you need to do more in order to shift those excess kilograms, to do this you are going to have to 'burn off' the extra energy [this means fat]. Exercise in not your only weapon here - incidental exercise & normal household chores can also play a part.
It is important to mention that while you are training [exercising] there are three major things to remember:
1. See your doctor before you start any training [exercise] program. High impact aerobics are great but you need to work up to them - going hard at it straight up could cause injury. Also it could be hazardous to you if you have a heart [or other medical] problem. Your doctor will be able to help set you in the right direction.
2. Don't train [exercise] yourself to [or beyond] physical exhaustion. Training until you are physically sick and continuing is alright if you are in Special Forces but it is NOT good for us mere mortals. Listen to your body, take breaks if and when you need them and keep some water nearby. If you find yourself unable to keep up with an aerobics class stop and march on the spot. If you are weight training try lighter weights. You are trying to get healthy - not punish yourself.
3. The whole energy in/energy out deal does not work on a daily scale it averages out over a period of a time [ie a week]. So don't fret too much if you go "off the rails" one day food-wise [ie eat more calories then you should have or overindulged on a piece of cake] or miss an exercise session during the week. The important thing is to get back on track and not continue on the eating binge, etc. You maybe surprised at the end of the week to see that you lost weight despite the hiccup. With that said, let’s see what energy is burnt in various activities.
10,000 Steps Program
The 10,000 steps a day program works on incidental activity as well as actually getting out for a daily walk. The average person will burn approximately 1255-1880kJ walking 10,000 steps. This isn't power walking, just everyday steps. So naturally if you walk faster you will burn more energy. Also, people who are overweight will burn more energy then those who are at a healthy weight.
kJ[cal] burnt in 10mins
Here's a list of activities with their approximate kJ[cal] expenditure. These values are based on the number of kJ[cal] burnt after 10 minutes of continuous activity by someone who weighs 65kg. If you weigh more than this you will burn more kJs. Everyone’s metabolism is different but the general rule of thumb is the more energy you put into an activity, the more energy you will burn.
Activity kJ[cal]
Aerobics, low impact 230[55]
Aerobics, high impact 270[65]
Aqua aerobics 250[60]
Badminton 270[65]
Circuit training 355[85]
Cleaning the house 165[40]
Cleaning windows 165[40]
Cooking 125[30]
Cycling @ 9km per hr 125[30]
Cycling @ 15km per hr 230[55]
Dancing, ballroom 145[35]
Dancing, disco 270[65]
Driving a car 85[20]
Eating 60[15]
Gardening, digging 335[80]
Gardening, mowing 315[75]
Gardening, weeding 145[35]
Golf 230[55]
Ice skating, average pace 210[50]
Ironing 85[20]
Jogging slowly 335[80]
Mopping the floor 165[40]
Netball, average speed 290[70]
Pilates 125[30]
Running @ 10min per km 630[150]
Running @ 12mins per km 525[125]
Running @ 15mins per km 375[90]
Shopping 165[40]
Sitting 60[15]
Skiing 270[65]
Skipping 460[110]
Squash 585[140]
Stair climbing 460[110]
Sweeping 125[30]
Swimming, slow 355[85]
Swimming, fast 420[100]
Tennis 290[70]
Typing 85[20]
Vacuum cleaning 190[45]
Walking, slow 165[40]
Walking, briskly 250[60]
Walking uphill, slow 210[50]
Weight training, free weights 230[55]
Yoga 125[30]
It is recommended that you aim for 30mins of exercise a day. If this seems like too much to start with, break it up. Do three 10min sessions a day and build it up from there. It does not matter how you start out – the important thing to remember is that you are doing something.
Chyna Dolores is an author on http://www.Writing.Com/ which is a site for Writers. You can veiw her personal work at http://www.chynadolores.com.Caffeine Coffee Tea
04 Air Canada Vacation
Retirement
Airline Cheap One Really Ticket Way
05 Mustang Gt
Belmont Shore Real Estate
1986 Barbie Holiday
Caribbean Motor Yacht
Roxy Night Club New York
Accounting Dictionary Download Financial Free
Lynbrook Roller Hockey
Cityscape Taupe Queen Sleeper And Chaise Group
Cycle Fitness Life Life
Detox
100 Financing Construction Loan
Discounted Tennis Shoes
Mobile Alabama Tv Station
Cheap Cheap Flight Fly Fly Hawaii Hawaii Hawaii
10 Dating Daughter Rule Simple Teenage
Penn State New Kensington
06 Tacoma
Pericardial Mesathelioma Lawyer Minnesota
City Mexico Vacation
0870 National Rate
Discount Sun Glasses Wholesale
Chef Death Park South
Wood For Crafts
Vagabond Inn San Jose
Land In Virginia
Baseball Evolution In League Major Pitching
Free Glasses Safety
Jewelry
Mortgage
Engine Marketing Search Strategic
Direct Email Marketing Marketing Online
Golf Bag Organizer
1 500 6gb Ipod Ipod Mini Nano Song
Mg Kit Cars
Yellow Roses Wedding Flower
Brain Injury And Sports
Life20
Native American Gold Jewelry
Real Life Movie
Life13
001 001 Cheap Flight Keyword Miva R Vegas
North Carolina Beach Real Estate
Nikon Digital Camera
Low Voltage Lamp
10k Vacation Rental Lake Tahoe
Garden Party Tea Set
Mount Baker Ski Resort
Alcohol Program Rehabilitation
1 500 6gb Ipod Ipod Mini Nano Song
Fitness Exercise
10 Acne Product Top
Ancient Egyptian Fashion And Jewelry
Home Appraisal Refinance
10 Chicago Restaurant Top
Estate Information Investing Real Seeking
Gift
Dolce Gabbana Wholesale Sun Glasses
Cartoon Character Draw Nickelodeon
10k 5k Design T Shirt
Real22
Fame Hall Hockey Us
Wilson Pro Staff Tennis Shoes
Rain Forest Cafe Kansas City
Halloween Orlando Spirit Store
American Classics Movie Tv
0 Db
Christmas Cooking Recipe
Yahoo Download Games
Mini Martini Glasses
Walt Disney Classics Collection
0foam Mattress Topper
Burnett Carol Mattress Once Upon
Coffee House Mojoes
Accurate Free Psychic Sample
Above Ground Oil Tank
Fur Minnesota Trade
Yacht
Jewelry Display Booths
Accelerator Download Download Free Internet
Apartment Dryer Hookup Pet Rent Washer
000 20 League Sea Under
Baby Furniture Rental
07 Cup Icc World
Diagnosis Online Self
0foam Mattress Topper
Free Home Remedy For Pimples Acne
Lost Tv Cast
20 Coupon Post Sierra Trading
Is Customer Relationship Management
Picture Of A Safety In The Kitchen
Florida Apartment For Rent
Las Vegas Entertainment 2005
Spanish Books
Alternative Health In Medicine Search Therapy
Garden Hilton Inn Lake Niagara
Cowboy Boot Stocking Pattern
Lovers Point Monterey
Cheap Lcd Plasma Tv
Beach Picture Wallpaper
Rome Total War Free Demo
1 800 Directory Number Phone
Hog Rock Cafe
International Travel Maps
Anxiety Overcoming Overcoming S Shyness Social
Cheapest Flight To Costa Rica
New Gucci Sun Glasses
Yoga Pilates
20 Affordable Health Insurance Senior
222 Case Garden Tractor
00 100 Dating Dating Free Free Online
Chocolate Favor Hot Wedding
Yahoo Go Fish
Mineral Oil Msds
Stratford Career
Wilson Tennis Racket
Financial Planning Strategies
Till Lindemann
Gasoline Oil Service Station
2006 Dog Show
Myrtle Beach Resort Time Share
Criminal Attorneys California
Bike Bike Mini Pocket
New Construction Cleaning Supplies
In Malaysia Oil Palm
In Massachusetts Nissan Titan Truck Used
Wholesale Scented Jar Candle
Cultural History Tennis
Jewelry Box Supply
Crm Guide
Spanish White Wines
Marilyn Monroe Costumes
Tea
Business Greeting Holiday
Chicago Asbestos Lawyers
04 Chicken Recipe Salad
Practice Management Services
Condominium
007 Xbox
3 Bed Orlando Villa
Hotel In Paris Westminster
Department State United
007 Ringtone
Texas Mental Health Law
Weider Home Gym Part
Tennis Instructions
1 Acre
Mortage Laons
Niche
Cranberry Cream Cheese Dessert
Dress
Free Stuff In Canada
100 Cotton Graphic T Shirt
History Of Godiva Chocolate
06 Beach Bike Daytona Week
Soccer Shoes Size 14
Bag Gift Jumbo
Love Fellowship Tabernacle
Bike Electric Motocross
1 Chat Avenue
Customer Relationship Management And Implementatio
11 Cool Entertainment Extremetech Home Office Project Rfid Toy
Oklahoma High School Football Coach
Contractor Sewer Springfield
Homestead Mortgage Florida
Sports Car Photo
Churchill Insurance Insurance Online Travel
Granite Kitchen Sinks
La Quinta Inn Austin Texas
Translator English Greek
Breed Dog In Largest World
Aids Basketball Training
Cream Cuisenart Ice Maker
Coolmax Tee Shirts
Accident Attorney Car Nebraska
Ohio State Basketball Jersey
Sanyo Tv Manuals
Home Equity Rate Comparison
Active Directory Group Policy
Discount Dress Man Shirt
Missouri House Boat Rental
In2
Real Estate Broker In Los Angeles
Massage Spa New York
Field Hockey Stuff
007 Everything Or Nothing Walkthrough
Free Employee Handbook
Inexpensive Dress Shoes
Snow Shoe Ski Resort
0 Apr Credit Card Offers
Yacht
Rap Game
Customer Relationship Management Sfa
Usa Today Hockey
Bolle Sun Glasses Sport
Cosmetic Costa Dental Rica Surgery
Timeshare
Pro Fitness Gym
Exercise Loss Weight Workout
Jesus Adrian Romero Tu Estas Aqui
Machine Mini Soda Vending
Basket Christmas Cookie
Cup Korean Tea
Youth Soccer Play
Birth Death History It Jesus Means
1 16 Scale Farm Toy
Driving
Wholesale Anne Klein Shoes
District Of Columbia Psychics
1 800 Cc Rider
Minor League Baseball T Shirt
Costume Plus Size Womens
Cell Motorola Nextel Phone Used
Nashville Career
Angel In A Red Dress
Cafe Location Mimis
Acne Prevent Vitamin
Rehabilitation Services Texas
1 Doctor Series Who
Acne Cyst Treatment
Platinum Jewelry
1901 West Condominiums
Girl Good Group Singing
Miami Vice Pictures
18 Age Driving Raised Should
05 Snow Storm
Argument Global Warming
Vacation Village Time Share
Casting Reality Show Tv
Accident Attorneys Bronx
Pet Food Online
07 2006 Almanac Farmer
Buy Car Lease New Vs
Arlington Texas Real Estate For Sale
11 Malignant Mesothelioma
Medical Military Retirement
Kettle Oxo Tea
Difference Between An Independent Contractor And Employee
Tuscan Villa Rental
100 100 America America Best Best Place Place Retire Retire
Great Legs
Southern California Radio Station
Online Cash Advance Company
Make Chocolate Covered Strawberry
Properties Of Addition
Beanie Baby Speedy
North Carolina Kitty Hawk
Cosmetic Dentist Florida South
0 Apr Business Card Credit Deal Instant
0x800a0007 Windows Update Error
Canoe Sail
Cost Of Living Index By City
Lady Fashion Shoes Wholesale
Motor Home Renovation
Real14
Chicago Ticket
Ayurvedic Body Type
1 Cartoon Political War World
Lakeview Apartment Chicago
Advance Boy Game Mario Tennis
Unlocked Cell Phone At A Discount
Verizon Reverse Directory
1 800 Code Discount Flower
1000 Calorie A Day Vegetarian Diet
Hammer Strength Gym Equipment
Abuse Rehabilitation Substance
Directv Free Satellite Tv
Hoover Steam Carpet Cleaner
Bedside Caddy
2 Diabetes Diet Related Type
Reverse Mortgage New
Crystal
Aloe Vera Juice Vitamins
Star Sp200
Computer Game Online Shopping
Acting Audition Singing
Dog Id Collars
Carolina Golf In Lesson North Raleigh
Truck Driving Jobs Chicago
Old Time Radio The Shadow
0 Down Payment
Austria Cheap Flight Hotel Vienna
Why Become A Vegetarian
Forex Rate Online
Microsoft Wireless Pci Adapter
Womens Cologne
Wedding Band San Diego Jewelry
Credit Finance Financial Management Money Personal Planning
Sql Backup Software
Chocolate Milk Cow
Man Massage Prostate
Direct Mail List
Cole Jewelry Kenneth Man
Antique Kettle Tea
Sony Notebook
Recovered Memory
Entertainment Weekly Magazine
A Asian Massage Houston Tx
10 Cake Chocolate Layer
Hobby Toys
04 Card Cheap Phone
110 Car Complete Driving Emergency Guide Road Safe Staying Survive Them
1 Fishing Ice Person Shelter
Cheat Game One Play Station
Global Warming Disaster
Italian Sea Food
Real25
Smocked Toddler Clothes
Cartoon Network Online Video
Shopping Cart Baby Harness
1223 Night Club Dc
Party
Pocket Bikes Free Shipping
0 Chicago Down Mortgage
Simple Wedding Reception Idea
Dog Types
Spiritual Totally Free Online Clairvoyant Readings
Culinary Institute Napa Valley
45 District Park Villa
Free Promotional T Shirt
Activity Adult Game Party
Vegetarian Restaurants Midtown New York City
Flight Requirement Simulator System X
Distressed Hardwood Flooring
04 Beach California Rental Vacation
Corporate Rehabilitation
South Florida Retirement Planning
Hobby Toys
07 Gmc Truck
0 Apr Business Card Credit Instant Online Services
Real6
Exhaust Fan
1 Anniversary Gift Idea Wedding Year
2008 Escape Ford Pic
Air Airfare Cheap Consolidators International
Information Overload
Herbal Life Diet Program
06 Beach Break South Spring
Gene Wolf
06 Mustang Gt
1 Cream Ice Team Vol
19 Century French Chaise Lounge Day Bed
Buffet Bass Clarinet
Columbus Roller Hockey
Auto Auto Charger Fm Griffin Ipod Itrip Transmitter
Vegetarian Vitamin
Small Pet Urns
Dog Pile Submit Url
Black Male Body Builder
Life29
Denver County Drug Rehabilitation Facilities
Hilton Hotel Careers
Filled Gold Jewelry Wholesale
Playstation Xbox
Fur Trim Jacket
007 Ringtone
04 Advice Dating
Cursor Free Myspace Star
How To Fold Origami Flower
Life37
Real9
Resort Sandal Vacation
Discount Fountain Garden
2007 Time Share Calendar
Compression Boot
Birthday Party For Kid In Chicago
Life26
Essential Plant Nutrients
1 Fishing Gear Hook Kayak
Florida Liquor License
Save On Conference Calling
Tao Restaurant New York
07 2006 Almanac Farmer Outlook Winter
Villas To Rent Paphos
10 2006 Christmas Gift Top
06 Fire House In
0 Apr On Cash Advance
Holiday Inn Reservations
Clearance Coach Wallet
Jewelry
Beach Condo Myrtle Rent Sc
Pilot Driving Lights
Chocolate Chiffon Cake
Retail Store Display Rack
Home Accents Today
1001 Fat Low Recipe Vegetarian
Sea World Tip
Crystal Palace Rink Skating
Mitsubishi Customer Service
Custom Western Show Shirt
Van Nuys Vw
Aids Bruno Independent Living
Usb Symbol
Philippines Beach Resort
Culinary Job Description
05 Mustang Body Kit
Driving Games Online
Animal Fable
04 Chicken Recipe Salad
Plastic Body Jewelry
Understanding Forex Indicators
Icon Timax Gloves
Equinox Gym
1 Astrology Encyclopedia Medical Part
Code Myspace Scrollbar
Party
Where Did I Go Wrong
Philippine Folk Dance Music
Calvin Klein New Perfume
Directv Customer Service
2008 Presidential Election Prediction
New Jersey Newspaper Obituary
Lonely Planet Chicago
Wallpaper Cartoon Manga
Mesothelioma Research Clinics
Nautilus Body Building Book
1 Anniversary Gift Wedding Year
Setting Up Vpn
Download Free Game Mobile Phone
Driving Grint Lesson Review
Scott Redman
Interracial Dating Marriage
1 12 Doll Furniture House
Adidas Tennis Shoes
Real10
Egr Sensor
Lindy Rig
Contractor
London Metropolitan University
Farming
007 Gamecube
Christian Klove Radio
Bath Bed Beyond Home Page
Ball Exercise Therapy
04 Cheap Trip
Bulk Martini Glasses
Cinderella Flower Girl Dress
Aau Arkansas Basketball
Santa Fe Bed And Breakfast
Gas Water Boiler
Floor Lamp Replacement Shade
posted by dudehat90299 at
2:30 PM
0 Comments
