Diet and Exercise 2

Diet and Exercise (2)

 

A few more thoughts on diet and exercise.

As previously discussed, the word “diet” I interpret to mean “a person’s  total food intake” and “exercise” to mean “any movement”.  In the context of weight loss, the two items must be examined together.

Think of it like a triangle: on one point is activity (exercise) and on the opposite  point is diet (caloric intake, or food). The triangle rests on the third point, weight.

Figure 1 In balance.

 

 

 Increase diet (eat more) decrease activity, weight goes up. Decrease diet (eat less) increase activity, weight goes down. A very simple equation.

How to increase activity? Perhaps the simplest way is by walking. For a person weighing  150 pounds, each hour walking ( 2.5 mph, moderate pace) consumes about 225 calories, more if you are heavier.  10,000 steps per day (about 5 miles, or 2 hours) will burn anywhere from 250 to 600 calories, again depending on your weight.  The catch is, as your weight decreases, you must increase you activity to get the same benefit.

As previously discussed, any weight loss program must include regular (weekly) measurements. This is critical: If your weight does not decrease add more steps. If you are already logging 10,000 steps a day and not losing or maintaining your weight, then the key is to add another 2,000 steps per day (and/or eat fewer calories).

What if walking is too difficult?

Richard Simmons, the famous exercise guru who was popular in the 1980’s, famously worked with a woman who was so obese (500+ pounds) she literally could not walk. Her initial exercise  program consisted of clapping her hands to music. Everyone can do something!