Tuesday, June 10, 2008

Make yourself lighter

On Jun 9, 2008, at 10:49 PM, Venus Vega wrote:

If you are trying to shed some pounds and make yourself lighter for
that race coming up here are some general recommendations:

There are 3500 calories in one pound of fat so ideally in order to
safely loose one pound of fat a week you will need to reduce your
caloric intake (calories in versus calories out) by 500 a day. Maximum
recommended is 2 lbs a week, so reduce by 7000 calories a week.
Anything beyond that is not recommended and could result in a rapid
wight gain within 18 months. Plus pretty darn dramatic!! During the
exercise days you will burn some, during the non exercise days you
will rely heavily on your diet and by adding additional steps to your
day. Here is what to be aware of:
Carbohydrates yield 4 calories per gram, protein yield 4 as well, fat
yields 9 (yes!), and alcohol yields 7 calories. 55% to 60% of your
diet should come from carbs; in those you should strive for at least
20-35 grams to come from fiber [vegetables, beans, whole grains, whole
wheat breads, fruits, etc] (average American ingests less than 20 g).
Protein intake is dependent on physical activity requirements, so for
a phisically active person I would say between 1-1.5 grams per kilogram
of body weight. Endurance Athletes should ingest between 1.3- 1.5
grams per kilogram of body weight (pounds divided by 2.2 give you
kilograms). Fats should be less than 30% of your diet (saturated fats
the bad ones) less than 10%.
There is a really good website that can help you track your calories
and estimate your daily caloric needs among much more! www.nutritiondata.com
Remember: do not eat meals till full! Hunger levels will reset to
recoup the calories burned during exercise! Eat more fiber, whole
grains, fruits and vegetables with color! Avoid preservatives,
saturated fats, simple sugars.

Best,

Venus Vega

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