LOST 2 MORE LBS!!

I lost 5 lbs!!

I want to run. Came across this interesting article.

Is Walking or Running a Better Calorie Burner?

Q. My registered dietitian insists that a 150-pound person will burn 100 calories per mile, regardless of whether they walk, run or crawl. The only difference, she says, is the time is takes to cover that mile. Intuitively, this does not seem right—running should burn more calories than walking, and walking should burn more calories than sauntering. You even wrote in one of your columns on metabolism that to burn more calories you should “do more cardio or do your cardio more intensely: walk faster, run, jump and climb.” What gives?

A. You are confusing two different concepts: how to burn a certain number of calories in a given time period versus how to burn more calories regardless of the time period.

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“The bottom line is to not get too fixated on exact calorie numbers.”

Before I explain, keep in mind that all calorie figures are estimates. Numbers for calories in a given food or calories burned in a workout are not going to be exact. There are differences in an individual’s intensity, weight and body mass that may affect a calorie burn that are not taken into account unless measured in a laboratory metabolic chamber. And, with food, there may be a variety of factors with ingredients, ripeness, portion size and preparation that could affect calorie count. The bottom line is to not get too fixated on exact calorie numbers.

A hundred calories is a standard estimate for the energy required to move a body a mile by walking or running. A heavier body requires more energy (hence, a greater calorie burn) to move. Yet any size body can move with greater intensity to also burn more calories (either by speeding up, walking up a hill that requires more effort, etc.). Terrain and environmental conditions can affect intensity and speed.

The slower one moves, the lower their calorie burn. The flatter the surface (flat road vs. dirt hills) or the less resistance it provides (concrete path vs. sand or wind), the lower the calorie burn.

It generally takes an average person around 15 to 20 minutes to walk a mile, and 7 to 12 minutes to run or jog that distance. Walking a little more slowly, at a 20-minute-per-mile pace, will burn around five calories per minute. Running a mile might burn from 7 or 8 calories per minute up to 10 to 12, depending upon a person’s size and speed.

The classic textbook Exercise Physiology: Energy, Nutrition, and Human Performance provides energy expenditure estimates for a variety of activities based on body weight. According to the estimates, a 150-pound person will burn 3.6 calories per minute when walking 2 mph; 5 calories per minute when walking 3 mph; and 6.6 calories per minute when walking 4 mph. So the slowest walker would burn 108 calories walking a mile (3.6 x 30 minutes); the moderate-paced walker would burn 100 calories (5 x 20 minutes); and the fastest walker would burn around 99 calories (6.6 x 15). These numbers are in the 100-calories per-mile range.

To burn more calories in a workout, what I wrote holds true: “Do more cardio or do your cardio more intensely: walk faster, run, jump and climb.” Doing more cardio means adding 10 or 20 minutes to each workout (walking or running more than one mile), working out on more days per week (walking or running more miles per week), or both.

Working out more intensely burns more calories because you cover more ground in the same amount of time. So if you speed up from walking 2 mph to 4 mph, you go from burning around 3.6 calories per minute to around 6.6 calories per minute. Therefore, in 30 minutes of walking you could double your calorie burn simply by walking faster. Of course, you should be fit enough to safely push yourself to exercise at a higher intensity. Work up to harder and longer workouts gradually so that you don’t put any excess stress on your joints while you’re trying to increase the number of calories you burn.

Is time consuming.  It’s  a must to lose weight.  Tip of the day.

I was in line at the grocery store last night when I caught wind of and interesting conversation.  A lady newly reunited with a high school pal asked how the other lost weight rapidly.  She said I am on a “new diet”.  It involves eating a few hundred calories along with injections.  The other lady says she don’t like needles.  The other one sad it is needed to lose the weight.  Then the other asked what about exercise.  She said not needed.  Then the other said it do not sound like a good diet plan.  Passed it up.  I wish the nutcase doing the diet good luck.  The other is smart.

Carb blockers, fat blockers, metabolic boosters, stress hormone blockers, and now now pills that create “internal balance”. There is definitely truth to what many of these products are advertising. We as consumers probably do eat too much fat, too many carbs, too many processed foods that slow our metabolism. We lead stressed out lives that make our systems unbalanced and turn out bodies into fat storing blobs of low energy but will their clever little pills solve your problems? Deep down in your heart you know the answer to this is a big fat NO! The “latest scientific breakthrough” supplements will not melt away fat, boost lean muscle, or create a balanced environent that will automatically cause you to lose weight. The only thing they will do is give you a false sense of hope and waste your time and money.

Why Pills Don’t Replace Healthy Eating
In order for your metabolism to function properly you must feed your body the right types of foods at the right times. This means eating lots of fruits and veggies plus moderate amounts of good fats, healthy carbs, and lean proteins. Sure, this isn’t easy for most stressed out busy people but the fact is, it’s the only thing that really works long term and no pill can really do that for you. You may see results from taking a pill initially but long term change comes from permanent dietary changes.

Why Pills Don’t Replace Frequent Exercise
Pills also don’t cause your body to burn a considerable amount of calories and most importantly they don’t build fat burning muscle. They may elevate your heart rate but this doesn’t cause your body to burn the number of calories necessary to lose weight. In fact people who exercise on a regular basis actually have much lower resting heart rates than those who don’t and they can stand much tougher workouts than those who cycle on and off pills.

Why Pills Don’t Relieve Stress
Sure a pill may be able to shuttle stress hormones away and block some of the fat storing that goes on when your body has high levels of cortisol but they are not really addressing the cause of your stress. Learning strategies that help you deal with the stressors that cause you to skip workouts, lose sleep, or overeat carbs & sugar is the key to being in control of your weight.

There are very few supplements that actually get your body to lose weight and that is the reason you don’t see many of the “latest weight loss pills” promoted in these articles. It would be very easy to put up links to sites that sell this junk and make a few extra dollars from sales but this weightloss site isn’t like all the others. If you want lies and gimmicks feel free to surf around. You’ll find it faster than you can say “100% safe and guaranteed to work” but ask yourself whether you’re worth more than that.

Kevin Trudeau, a controversial businessman with no medical or nutrition credentials, wrote a book called The Weight Loss Cure “They” Don’t Want You to Know About that outlines a restrictive hCG diet and recommends the use of hCG injections for weight loss. This has led to a consumer resurgence and interest in hCG. However, it should be noted that Trudeau has made a living selling “natural cures” in books and infomercials and has lost several lawsuits brought on by the Federal Trade Commission (FTC) and has also been convicted of both fraud and larceny. In November 2007, just seven months after his Weight Loss Cure book was published, a court found Trudeau in contempt for making deceptive claims in his book and ultimately fined him $37 million. Some people view Trudeau as a crusader or hero for sharing these cover-ups with the public when no one else would.

Since 1975 this is what the FDA says about injectable hCG for dieting:

“HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”

Beyond that, the diet alone is restrictive and dangerously low in calories. The reason diets have calorie floors (women should never eat fewer than 1,200 calories a day, for example) is because it is not possible to meet your body’s needs for protein, fat, carbohydrates, vitamins and minerals when eating so little food. Certainly an extremely low-calorie diet will result in weight loss—for a while. But it’ll likely slow your metabolism down and make you feel lethargic and pretty darn hungry.

In addition:
Even if hCG injections do work, how do you know that what a supplement company is selling you is the real thing? Part of the risk of taking supplements—whether we’re talking vitamins, herbal concoctions or hormones like hCG—is that supplements are not regulated. No one is overseeing these companies to ensure that what they say is in a bottle is really in there. No one is making sure that the pill or liquid or whatever it may be is free of contaminants or provides a safe or healthy dosage. Prescription drugs on the other hand are regulated for safety, ingredients and potency. But you’d be hard pressed to find a doctor who will administer hCG injections for you because the FDA has never approved hCG injections for weight-loss treatment in the U.S. Injecting something into your body without being sure of it’s safety and purity is foolish at best.

Very low calorie diets (500-800 calories) should ONLY be attempted under DIRECT medical supervision!

HCG Diet Dangers

The FDA has approved HCG injections for use in fertility issues, but not in dieting. There haven’t been enough comprehensive studies to test and ensure its capabilities. While advocates claim that lower doses of the hormone are used for dieting, the scientific and medical communities still lack substantial evidence that the HCG shots are safe over an extended period of time [source: Goldsmith].

There are a few dangers that come with injecting HCG into your body. First of all, you want to make sure the medication hasn’t gone bad, either by changing color or accumulating particles. As with any injected medication, the potential for blood clots exists. Some women who have injected HCG have experienced a serious condition called ovarian hyperstimulation syndrome (OHSS). OHSS can be deadly, so you should take note of symptoms like pelvic pain and stomach, arm or leg swelling. Other less serious side effects might be headaches and depression. Young boys taking HCG might experience premature puberty [source: Drugs]. Pregnant or nursing women could cause harm to their babies if the hormone is passed on [source: HCG Diet Info].

And although advocates claim that HCG keeps the body functioning properly, a diet of 500 calories is below virtually any healthy amount recommended by most doctors. Weight loss is almost guaranteed when you’re eating so much less than the recommended daily allowance, but you may risk your health. And although the HCG is supposed to help with side effects, in one study the HCG injections showed no different feelings or results than a placebo injection [source: Sylvester].

The HCG diet has the potential for incredible results, but not without the risk of significant side effects. As with any diet, you should always talk to your doctor before implementing any significant change. To learn more, visit the links on the following page.