News From Terre Haute, Indiana

Breaking News

Top Story 2

Related Photos

  • Chris Davies

    Davies, Chris.jpg

Discussion

Welcome to our online comments feature. We welcome your thoughts and your opinions, including unpopular ones. We ask only that you keep the conversation civil and clean. We reserve the right to remove comments that are obscene, racist or abusive and statements that are false or unverifiable as well as posts that are attacking other users. Repeat offenders will be blocked. You may flag objectionable comments for review by a moderator.
comments powered by Disqus
August 17, 2012

Chris Davies: Fewer calories + more exercise = weight loss

Chris Davies Special to the Tribune-Star

Food is vital to sustaining life. Too much or too little food can negatively impact your health and eventually lead to disease that can kill you. Just enough food, coupled with consistent physical activity and the occasional splurge, can have you at a healthy weight, full of energy, and living well.

Quality and quantity of the foods you consume is important to good health and weight loss or maintenance. However, there is still only one way to lasting weight loss: consistently burn more calories than you consume. There are three ways you expend calories, but only one that you can really contribute to through exercise.

Resting Metabolic Rate (RMR)

RMR are the calories your body requires to exist and maintain bodily functions. RMR accounts for roughly 65 percent-75 percent of your daily calorie expenditure. Being physically fit and with significant lean muscle mass will increase RMR.

Thermic Effect of Food (TEF)

TEF are the calories required to process and digest food you consume. TEF accounts for 5 percent-10 percent of daily calorie expenditure. Forget the catabolic diets that encourage you to eat foods that require more calories to digest than they contain. They are a gimmick and ridiculous. TEF cannot be appreciably increased.  

Physical Activity Energy Expenditure (PAEE)

PAEE are the calories you expend during physical activity. These include exercise, activities of daily living, and anything else that does not have to do with metabolic functions of the body. Yes, even sex. PAEE accounts for 15 percent-30 percent of calories expended but can vary depending on the amount and intensity of activity you perform. Ironman triathletes are known to expend 8,000 to 10,000 calories each day during training and racing. That means a consumption of 12,000-15,000 calories each day just to maintain their weight and activity levels.

Weight loss is like a checking account that works in reverse. A normal checking account should have more money in it than total of checks written.  A good weight-loss program, a.k.a Weight Watchers and serious lifestyle changes, would have you bouncing checks because you would spend more than you make. Let me rephrase that: to lose weight you must expend more calories than you consume.

I understand losing weight is not easy. Some have what it takes and others do not. Let’s start by increasing our PAEE through more activity each day and eating a little less. That information alone is worth the price of all the money some have spent on weight-loss pills, potions, diets, and gimmicks bought through the years.

To keep things in perspective, you need to create a calorie deficit of approximately 3,500 calories to lose one pound. You could walk 35 miles a week to burn 3,500 calories. An easier equation would have you consuming 250 fewer calories and walking 2.5 miles each day. Your daily calorie deficit would be roughly 500. Do that for seven days and there is one pound lost. You can tinker with the equation, but when faced with a consistent and healthy deficit you will lose weight.

Get up and get moving.

Chris Davies, MS, owns Fitness Solutions, Inc. He can be reached at  Fitsolutions1@msn.com.

Text Only | Photo Reprints
Top Story 2
Latest News
Community Calendar
Loading…
Events by eviesays.com
TribStar.com Poll
AP Video
Tiger on Sergio: 'It's Time to Move On' RAW: NSA Director Says 50 Plots Foiled Rain Damages Brazil Soccer Stadium Robot Action Connected to Human Thought NYC 911 Call Lasts for 8 Hours California Cops Cruise on Stand-up Paddle Patrol Falling Cable Hurts 10 NASCAR Fans Ex-NFL Star Chad Johnson Out of Jail 3 Charged in Ohio With Enslaving Mom, Daughter Raw: Huge Fire Near Yosemite National Park Obama: US Has Helped Syrian Rebels Hoffa Mystery Still Fascinates After 4 Decades Raw: First Lady, Daughters Enjoy Irish Sights Raw: 100K Protesters Flood Brazilian Streets Obama: NSA Secret Data Gathering 'Transparent' Raw: 1 Dead in Shooting at Mo. Apartment Complex Raw: NASCAR Driver Jason Leffler Dies in Wreck Afghan Forces Take Afghanistan Security Lead Raw: Volcano Erupts Near Mexico City Boeing, Airbus Battle for Sales Supremacy
NDN Video
Spurs' Popovich has no problem with Spurs' intensity Inside Kim Kardashian's Premature Labor Three Charged for Enslaving Mother and Daughter Raw: Huge Fire Near Yosemite National Park RAW: NSA Director Says 50 Plots Foiled Paige Butcher Scorches on Hawaii Beach Video: worst way to load cargo onto a plane Never-before-seen footage of '08 Times Square bomber Obama: NSA Secret Data Gathering 'Transparent' WATCH IT: Lil Wayne tramples American flag Mariah Carey Looks Beautiful in a Tiny Cut-Out Swimsuit Out of Control Boat Throws Passengers Overboard See Lindsay Lohan in Rehab Sofia Vergara Posts Perky Backside Pic in Thong Gaga Ditches Her Crazy Couture Caught on Tape: Teacher Accused of Beating Autistic Child "Stay Classy" Campaign Aims to Curb Binge Drinking Sesame Street Tackling Tough Topic Parents in Jail Miss Utah Fumbles Interview Question Deranged man claims Newark-bound flight was poisoned
Parade
Magazine
Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.
  • -

     

    March 12, 2010

activity
Real Estate News