Cool Weather Is Great For Walking And Combating Holiday Weight Gain

The cooler weather in the weeks ahead will make for invigorating walks. When you find some free time, go for a walk. Brisk walking can burn about 150 calories in 30 minutes. While 150 calories may not seem like a lot, consider that 100 calories daily equals about 10 pounds of weight loss or gain, annually. Add it up; a 60 minute daily walk can help combat about 6 pounds of holiday weight gained. Consider that the average American gains 7-10 pounds during the next 13 weeks before reaching for the fatty hor d’oeuvres at the next holiday event. So choose snacks wisely and increase activity to win the holiday battle of the bulge.

Exercise and Nutrition: Weight Loss Basics

Weight Loss Basics • 1 Lb. fat = 3500 calories (cals.) • 60 minutes of aerobic exercise at moderate intensity ≈ 600 cals. *based on 150 lb. person @ 70-80 % Target Heart Rate • 5 day of exercise at 600 cals./session = 3000 cals. or less than 1 lb. • 150 – 300 minutes done weekly of aerobic exercise has been shown to stimulate weight loss in obese persons. The greater the amount one is overweight; the more exercise is needed. • One can lose 1% of total body weight in fat per week. • Average PJB sandwich = 400 cals. • Average 150 lb. person can store approximately (≈) 300 grams of glycogen (carbs.), or 1200 calories. ◦ 2 slices of bread ≈ 50 grams of carbohydrate ◦ 1 fruit ≈ 20 grams of carbohydrate ◦ 1 soft drink or juice ≈ 30 grams of carbohydrate ◦ Average restaurant size dessert cake ≈ 600 cals. ≈ 60 grams of carbs. and 30 grams of fat. • Fat can be stored in limitless amounts. Extra carb intake is converted into fat stores. • Keep fat intake to ≈ 25 % of total caloric intake. ◦ Ie., 2000 total cals. daily ▪ 50 % from Carbs. ≈ 1000 cals. or 250 grams ▪ 25 % from Fats ≈ 500 cals. or 55 grams ▪ 25 % from Proteins ≈ 500 cals. or 125 grams General Exercise Recommendations for Weight Loss: *5 days of aerobic exercise at moderate intensity for 60 minutes *2 – 3 30 minutes sessions of resistance (strength) training

"Impossible is just an opinion." -Paulo Coelho. It's a new year! Let those past failures go! Now is the time to commit to fitness! Explore and find a fitness form that makes you feel good! All the best in "2018"!