Wellness and FitnessHelpful Hints

Calories in < Calories outMore calories must be burned than what is taken in to loose weight

Basal Metabolic Rate: The average person will burn 1300 to 1400 calories per day just living

Get OrganizedExercise is beneficial but sometimes less calories are burned than anticipated, and later over compensated.

Calories: Value for ExerciseWalking/jogging = 100 calories per mileWalk for 60 min, 3-4 miles = 300-400calCycling: depends on rate10-12 mph = 206 cal for 30 min12-14 mph = 274 cal for 30 min14-16 mph = 343 cal for 30 minSwimming light to moderate 30 min = 240 cal

DietMany ways to get organizedTo loose weight you must burn more than you eat.Plan diet for the week, simple but boring and effectiveKeep food journal . My fitness palCount Calories as you goReward system??? Many more ideas

Sample DietBreakfastOatmeal 1/2 cup instant Quaker Oats = 150Add banana (50), few nuts, sugar substitute and small amount of skin milk (1/4 cup 20cal)1 Tbs ground Flax seed (increase GI motility)All for about 200 calories

Snack: Think about 100 calApple/cheese stick/banana/eggideas

Sample DietLunchSalad with vegetables and salsa (very little calories)Add 1 can tuna 120 cal or1 cup chopped chicken breast 150 calAdd black beans cup 110 caloriesAdd whole fruit 100 calAdd salad dressing BE Careful Ranch dressing 2 tbs 110Ranch light dressing 2 tbs 80 cal

Sample DietLunch TotalsIf you have salad plus protein plus dressing =250Feel that you need more on your salad may add beans about cup for 100 ish calStill need more add 1 piece of whole fruit = 100Now at 400 cal try to keep total less than 500 to have a little extra for dinnerSnack 100 cal: ex whole fruit/ hand full of nuts/cheese stick other ideas

Sample DietDinner (the hard meal of the day)Think about 4 oz of lean proteinThink about vegetablesThink about a small amount of starchThink about being comfortable after a meal, but NOT topped off or stuffed slightly less than full is ideal

Chicken Breast 4 0z 260 calVegetables cup corn 66 calSaladSalad Dressing 1TBS 80-110 calRice 1 cup 205 calOr Pasta 2 oz 210 calPasta sauce (no meat) 80 cal

Sample DietDinner Total 600-700 cal

Total for the day: approximately 1400-1500 cal per day

Calorie DeficitNeed to achieve a calorie deficit by eating less or exercising more.TricksIncrease water intake. Consider drinking 8 oz of water before you eat anythingIncrease protein and decreasing starch intake helps hungerLess sugar helps fight the food addiction

Wellness and FitnessQuestionsPersonal helpful hints that anyone would like to shareReward systems/goals