The weight debate!. Fat loss is often confused with weight loss. Performing aerobic and strength exercise regularly will atually increasae total body weight and this will be reflected on the scales! A musclular person with very low body fat can be termed overweight when weighing scales are sole criteria for assessment. A small inc. in muscle gain can result in noticeable inc. in body weight.
It's more important to decrease fat than reduce total body weight. The body uses fat when arobic conditions prevail and where there is a need. Ensure that each day the body is in a slight eneregy deficit. A safe deficit is approx. 300-350 cals a day.. A very low intake of calories can't be sustained and the result is that during starvation phse the body conserves energy and burns fewer calories. As normal eating resumes, the body takes the opportunity to seize all the calories it can.
Calorie reduction shold not fall below 1,200 calories per day. The role of exercise is to increase caloric expenditure by approx. 300 calories per day. If this or more is expended over and above the intake through food and drink then approx. 1 pound of fat will be lost in 10-12 days (3,500 calories).
This a rough guide for daily calorie requirements for body weight of 60 kilograms:-
Light active - 2,160
Moderately active - 2,400
Very active 2,820
Please everyone take into account the following:-
Muscle weights heavier
Look at how your clothes fit
Muscle will look different on your body (especially legs)
You might be in a weight-loss plateau (see www.weightlossresources.co.uk.
Are you eating/drinking more than you should
Are you eating enough - especially if you're exercising. The more you exercise - the more calories you consume. You could be in deficit
Do you Yo-Yo diet?
Muckyanthea - put a on my face. I once fell off my step at a big convention with lots of other instructors there and I was at the front! !!
Dinny - well done you. Belive what people say. We are our own worst enemies!
Marls100 - the nearest I can get to what your DH says is the weight loss plateau. If he can direct me to any research other that this can you let me know?
McDreamy - it will start to happen!. Where are you visiting in the UK?
Hi prettymum and welcome- what about getting some DVD's to do at home. Lots of tips already on the site. Do you know anything about core stability. Learning to stabilise your abdominal muscles by pulling the navel to the spine slightly will help to stabilise your back and tone your deep abdominal muscles. You also stop the pot-belly appearance. If you want to see more advice on this then look back at some of my posting in "We want to loose 10 pounds" thread last posting by laloop 10 Feb.
Hi Laloop - well done for run! Help - how can I do a link to your old thread??
That's all - hope it's not too long winded!!