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To lose weight, there are a few factors that you must consider for any weight loss program to be effective. If you remember the following formulas, you should be able to lose weight in a healthy manner and better yet, KEEP IT OFF!
Formula #1: Calories OUT > Calories IN = Weight Loss
This formula is as basic as weight loss gets. If you exercise more calories than you eat at the end of the day, you will lose weight. Creating a calorie deficiency at the end of a day does not mean you have to starve yourself. In fact, decreasing your calories too much can have an opposite effect on the body and cause what I refer to as CAMEL MODE.
The human body is built for survival and when we receive too few calories and not enough water, we can actually shut down our metabolism to a point where you will not burn fat and store water. So, you will not lose weight, but you could gain weight by the increased water retention.
This is where Formula #2 comes into play: Water + Oxygen = Fat burning
Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from 1/2 gallon for women and up to 1 gallon a day for men. See the "Water Plus Oxygen Equals Weight Loss" article if you are concerned about drinking "too much water."
As you add more water to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss that is healthy. This is not the same as sitting in a sauna and sweating which actually DEHYDRATES you. Adding water will REHYDRATE you and enable the body to burn more fat (as long as you increase your oxygen intake by doing some form of exercise). Walking, swimming, biking, jogging, calisthenics, and even yard work can help with working your cardiovascular system.
Here are some sample calorie expenditures for a variety of activities for people who weigh 130 - 190 lbs. If you weigh more that 190 lbs you will actually burn slightly more calories than a lighter person.
Activity 130 lbs 190 lbs
Aerobics 300 Calories Per Hour 500 Calories Per Hour
Basketball Game 475 Calories Per Hour 675 Calories Per Hour
Pt - Pushups 480 Calories Per Hour 690 Calories Per Hour
Child Care 210 Calories Per Hour 300 Calories Per Hour
Gardening 290 Calories Per Hour 400 Calories Per Hour
Jogging 410 Calories Per Hour 600 Calories Per Hour
Pushing Stroller 150 Calories Per Hour 210 Calories Per Hour
Jumping Jacks / Rope 450 Calories Per Hour 650 Calories Per Hour
Swimming 550 Calories Per Hour 890 Calories Per Hour
Tennis 400 Calories Per Hour 600 Calories Per Hour
Walking 4 mph 250 Calories Per Hour 350 Calories Per Hour
These are but a few of the ways to burn calories. In fact, everything you do (breathing, sitting, standing) burns calories -- even sleeping! But as you can see from the above list, activities that burn the most are rigorous or can be done for several hours.
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