Exercising and burning calories

We all know that if we exercise we will burn calories but there has to be more to it, right?

Ever wonder why when you lose weight you have to work harder to continue to lose weight?

Are you aware that the more you weigh the more calories you will burn in a workout?  There are other factors which include intensity of your workout, your metabolism and conditioning level.

For example:  A person weighing 205 pounds running 5 miles per hour (12 minute mile) will burn almost twice as many calories as a person weighing 130 pounds.  

This makes sense when you really think about this.  Think about lifting weights; the more resistance you have when lifting weights (the higher the pounds of weight) the "stronger" you become.

When you weigh more you work harder to run that mile which would burn more calories. So what does this mean for you?  Don't "not exercise" because you are heavy.  That is the best time to start.  I hear many people tell me that they are "too fat" to exercise.  We talked last time about the best exercise you can do is the one you will do.  When you are overweight exercising is hard and it may take some trial and error to find what exercise you can enjoy and will continue to do.  Just do it!  (Click HERE if you missed the first blog on picking an exercise).

Let's look at something simple; walking.  Walking is as enjoyable as you make it.  Get a group together and walk.  Walk with your spouse.  Walk with your dog.  Walk alone while listening to music that will get you moving.  (Be careful if you do this....be aware of your surroundings and always walk in a safe area.  Let someone know you are walking, the route you are going and always check in when you are done).

If you are 205 pounds and you walk slowly (2 miles per hour) you will burn 233 calories.  In an earlier blog we talked about 3500 calories = 1 pound.  If you missed it click HERE.  Knowing this that walk you just took you are about half way there to eliminating your 500 calories per day.    Cut about 250 calories from your diet, walk 2 miles per hour and you are there!!  That is a healthy way to lose one pound per week....and it's simple and enjoyable and you won't miss those 250 calories if you just cut out a few things.  (Please read the blog about the simple things you can do to cut calories out of your diet).

When starting out keep it simple so you keep doing it!!  If you need help with energy I highly recommend Vitamin B12 shots.  These are not the quick boosts of energy that you will come down from.  These shots help with evening out your energy.  Buying Vitamin B12 pills are not effective.  If you would like more information please read HERE.

Like Premier Back Rehabilitation Center on Facebook or visit their website  (map it)

Any secrets you want to share?

Calories, Carbs, Proteins...OH MY

We've talked about calories and we've talked about carbohydrates.  We understand that a calorie is a calorie is a calorie no matter how it is put together and to loose weight we must either cut our caloric intake or burn more calories than we eat.

We know carbohydrates give us energy and depending on the type of carbohydrate we eat will determine the kind of energy we get.  Candy bars have carbohydrates but they will give us the temporary energy boost with the crash to come later.

So what is protein and why do we need it?

Imagine building a home without a foundation.  Proteins are OUR foundation.  Proteins are OUR building blocks.  Proteins:

• build and repair tissue
• it produces enzymes and hormones
• it regulates water balancing
• it transports nutrients
• it makes muscles contract
• it helps resist diseases
• it helps prevent fatigue
• it provides stamina and energy

How much protein should a person have?  

This is in kilograms so you may need your calculator (I did)
Take your weight and divide it by 2.2
Now multiply that number by 1.5
This number is the amount of grams you need in protein per day.

If you are trying to lose weight:  Excess protein will be stored in your body as fat.  The less you exercise the more this will increase.



So, the bottom line is this.  Eat to live do not live to eat and everything in moderation.

Tell me your secrets about losing weight.

Like Premier Back Rehabilitation Center on Facebook or visit their website.

The truth about calories

Let's put our calories on the table and talk about the truth.






One "calorie" isn't different than another "calorie."  Think of it like a car:  Cars have four wheels, engine, steering wheel, brakes and lights....but a car is a car is a car.  The difference is WHAT type of car you want for your needs.  

1. Do you want to go fast?
2. Do you want to save gas?
3. Do you want to fit a family in it?
4. Do you want to take it off road?

Simple.  You buy the car that fits those needs.

Calories:  calories are calories are calories.  What you want to do is decide what you want out of those calories.

1. Enjoyment:  Eat a candy bar
2. Full feeling:  Eat something with fiber
3. If you are "starving" and you want to eat more:  Eat fruits and vegetables (more bang for your buck, says Betsy Klein, RD, LD, a Miami-based dietitian)

We want to do different things with our calories.  Some say eat more protein to burn body fat but others say you will lose weight if you cut meat out.  Yes, there are other ways to eat protein other than meat.  

Some say watch your carbohydrate intake that will make you fat.

Honestly, it's too much information we are required to know which is why we all quit before we see any results.  I've talked about keeping it simple.  Let's say even that simple way is too difficult because you have to "count calories."  

I decided to write this blog for those who are tired of counting everything.  This is going to make it very simple for you to follow through.  Ready?

Smaller portions for everything.  Get over the memories of your parents telling you that you can't leave the table until you have cleaned your plate.  (Boy, I'm really dating myself aren't I?)  

If your "norm" is two heaping spoonfuls of mash potatoes:  Only do one.  If your norm is 10 oz steak try only an 8 or 6 oz. steak.  If your norm is three pieces of bread try only one or two.

Here's the trick to eating smaller portions:  Eat slower.  Do you know it is your brain that tells you that you are full not your stomach.  If you eat slower you will give your body more time to tell your brain it is full so your brain can send you the message.  This is why when we eat a big meal, quickly, and 30 minutes later we are miserable.  (I'm thinking Thanksgiving).

Smaller portions, slow down and you won't have to count anything.  Good luck.

Like Premier Back Rehabilitation Center on Facebook or visit their website.

Ideal Body Weight?

You go to the Doctor's and the first thing you do....get on the scale.  And how many of us receive good news about the "result" that it spits out?  The percentage of people who are at their ideal weight is far less than those who are outside of their ideal weight.




According to the Center for Disease Control (CDC) more than one-third of adults (35.7%) are obese.  They define obesity as your Body Mass Index (BMI) to be over 30 BMI.  Your Body Mass Index is determined by your height and your weight.  Here is a calculator (provided by the CDC) to see where you are.

Did you know that your race plays a factor in whether you are obese or not?  Also according to the CDC:

• Non-Hispanic blacks have the highest age-adjusted rates of obesity at 49.5%
• Mexican Americans are at 40.4%
• Hispanics are at 39.1%
• Non-Hispanic whites at 34.3%

They go on to further say that your socioeconomic status plays a part in it also:

• Among non-Hispanic black and Mexican-American men, those with higher incomes are more likely to be obese than those with low income.
• On the flip side:  Higher income women are less likely to be obese than low-income women.
• As far as education:  With men there is no significant relationship between obesity but for women; those with college degrees are less likely to be obese compared with less educated women.
• Between 1988-1994 and 2007-2008 the prevalence of obesity increased in adults at all income and education levels.

Obesity knows boundaries:  Some states have higher obesity rates than others.  Looking at the map of the statistics I was wrong in my original assessment.  I figured that the "sunshine" states would have lower obesity rates than those who see winter months, but as with many things...I was wrong.  For example:  Colorado, who is right in the middle of the states and definitely sees winters is the lowest on the list of state for obesity (maybe it's the Mountains) where in the South it is the highest obesity statistics (maybe it's that excellent southern cooking). 

I, personally, think many more factors come into play on determining if a person is underweight, overweight or obese.  Muscle weighs more than fat and some body frames are larger than others. Not every body is built the same so just using the calculator above and going off of that could be dangerous.  It is important that you discuss your weight with your doctor.  

Diets do not work....the fat melting pills do not work.....I don't care what their "guarantee" is.  The only guarantee is that they count on is you won't send it back for a refund.  Imagine selling placebo pills for $29.99 a month saying you will lose weight without changing your lifestyle.  Now let's make it interesting....the guarantee you will lose five pounds a month (they like the twist of 50 pounds but let's keep it somewhat believable for this scenario).  Imagine 500,000 people purchase this product monthly (who wouldn't pass up the opportunity to swallow a pill with your cookies and chips while sitting on the couch and lose weight, right?).  The weight loss industry in in the range of 58 BILLION dollars per year (Healthy weight network)

500,000 x $29.99 = just under 15,000,000 A MONTH!!! 

Now, let's assume 50% return the product for a refund minus the shipping and handling (gotta love that term) so they charge you $14.95 for shipping and handling (which you know they get great deals on shipping because of the volume):  They have $7,500,000 from the people who didn't return it PLUS the $10.00 "handling for 250,000 people is TEN MILLION DOLLARS A MONTH!  They stay in business for two years repeating the gross income is $240,000,000.  A smart business will have only 25% of their gross income as overhead costs but let's make it more realistic and do 50%.  They just netted 120 MILLION DOLLARS in just two years.  I'm thinking I could work for two years and retire on that amount, what about you?

Get off the diet routine, get off the "supplements" that promise to melt fat and change your life.

Like Premier Back Rehabilitation Center on Facebook or visit their website.

What are your stories about diets, supplements and/or lifestyle changes?