500 Calories is A Great Target to Set for Dinner
As we wind down week two, awareness of how many calories you
consume can positively impact the results of your upcoming 30-day
measurements. Remember when we talked about your metabolic rate? I
explained that to lose weight, you needed to create a deficit in your caloric
intake and an uptake in energy expenditure. That way, your body could
generate enough metabolic combustion to burn fat.
If you want to lose one pound
of fat within one week, you will need to burn 3,500 calories. You can do
that by increasing your daily exercise to expend at least 250 calories and eat
250 calories less than usual for a total deficit of 500 calories per day.
That's why I emphasized the
importance of logging your exercises and food intake the first couple of weeks
of this challenge. Now you know what your body’s metabolic rate is,
by merely watching the number of calories you consume daily, you get a pretty
good idea of how your metabolism processes your energy. The scale I
recommended, Tanita Ironman Inner Scan, will also give you a reading on your
metabolic rate.
As we approach week three,
let’s continue cutting back on calories and increasing our exercise.
Then, as we near week four, we'll change the game plan a bit. As a
result, you will see an acceleration in the weight-loss process — more on that
next week.
If the scale is not showing a
consistent downward motion, do not give up. Just keep
journaling. Write down what you eat daily, if you go off track,
write about your emotions, what happened that day to derail you? What
could you have done differently? Then, get back to the business of taking
care of yourself. If you were to graph your measurements daily, the chances
are that it would show erratic movements up and down the scale. The
goal is to hit your mark by the end of 90 days. We are still at the
beginning of the journey.
Ninety days is a perfect
timeline. The first 30 days begins the change, at the 60-day marker, new
habits start to form around your health and fitness, and by day 90, you will be
at your absolute best.
I believe you are worth the
investment of 90 days, wouldn't you agree?
Be the best you can be today
and every day.
Clarita
(310) 548-5984
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