hey, okay i read somewhere that 1 of the keys to loose weight is to burn more calories that you eat. for example if i ate 1500 calories and i burned off 1550
that is good?
that is good?
myth?
- Thread starter hockeybabe
- Start date
Half true.
Yes, calories in versus calories out is a safe method to rely on if, and only if you balance your energy input and output enough to safely burn stored energy.
In the event of extreme energy usage or flow of energy is reduced, the body will begin something called starvation mode. In this state, the body conserves the usage of stored energy until balance is restored. For example, you eat 1000 calories per day, when your body requires 3000 calories. Or another example is that you burn 2000 calories, consume 1200 calories, and your body requires 3000 calories. Doing extreme energy excess or reduction will harm the body and backfire the person's plan to lose weight. Don't starve or exercise until exhaustion.
In any event, weight loss will occur if you deprive yourself of energy, and maximize energy output, safely or unsafely. The best way to continually lose stored energy (a.k.a fat) safely, one must find his or her total energy burnt per day using the BMR and activity level calculator, then subtracting roughly 500 from that amount to lose about 1 pound of stored energy (a.k.a fat) per week.
In the event of starving yourself, or exercising until exhaustion, weight loss usually occurs until the event that has caused you to lose weight has stopped. A good example is the yo-yo diet. Said person only eats salad all day long, loses about 70 pounds, then starts eating prior to the diet, only to regain the lost weight since energy flow has restored to the body's norm and excess calories are again stored as fat.
Yes, calories in versus calories out is a safe method to rely on if, and only if you balance your energy input and output enough to safely burn stored energy.
In the event of extreme energy usage or flow of energy is reduced, the body will begin something called starvation mode. In this state, the body conserves the usage of stored energy until balance is restored. For example, you eat 1000 calories per day, when your body requires 3000 calories. Or another example is that you burn 2000 calories, consume 1200 calories, and your body requires 3000 calories. Doing extreme energy excess or reduction will harm the body and backfire the person's plan to lose weight. Don't starve or exercise until exhaustion.
In any event, weight loss will occur if you deprive yourself of energy, and maximize energy output, safely or unsafely. The best way to continually lose stored energy (a.k.a fat) safely, one must find his or her total energy burnt per day using the BMR and activity level calculator, then subtracting roughly 500 from that amount to lose about 1 pound of stored energy (a.k.a fat) per week.
In the event of starving yourself, or exercising until exhaustion, weight loss usually occurs until the event that has caused you to lose weight has stopped. A good example is the yo-yo diet. Said person only eats salad all day long, loses about 70 pounds, then starts eating prior to the diet, only to regain the lost weight since energy flow has restored to the body's norm and excess calories are again stored as fat.
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Its not half true, Dallen.
And, I am completely aware of the bodily "adapting" to a caloric level over time, and what one needs to do. I answered her question in a basic format talored to the question without over emphasing nor over complicating the answer for the OP. Additionally this equation of "Energy balance" isnt just limited to calories and can include a limitation of carbs (Kenogenic) AND a deficit calories (with draw backs of course), in other words, nutrients can be especially tweaked when one gets body fat low, to lose body fat more, when it gets more difficult as body percent get low. I didnt think an over explanation is what she wanted. If she does, I can expand if she desires.
With one just starting out, a caloric deficit (tipping the energy balance to the negative side in calories), will work wonders considering the body wasnt on a diet before, and the calories were high in the first place, and didnt care what they ate (necessarily), and then the body gets a SUDDEN change. This will work for a time until the body adapts (the time depends and varies), and then weight will probably plateau, and this bodily response is a signal for a change--or a manipulation of the energy balance to the positive side (increase in calories) for a time, and then an adjustment, for more tissue loss.
Edit: (this is cool Dallen, what you said was true, I just didnt take the time to expand in my original post, maybe I should have
)
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There is your answer. Plan and simple
okay i have another thing to add also, as i am dieting very well, i have a calorie/step counter and everyday i can easily burn over 1000 calories just by walking, i am also doing weights too, but will the walking do anything? or should i add in like a run or stationary biking or skipping
When you say " do anything " - that is a relative question.
What are your health / fitness goals ?
dnort75 subtlely corrected you correctly. Walking, while it does burn some cals, is a very slow and IMHO opinion, a very inefficient and boring way to burn calories. Yes, you can burn 1000 calories walking, but it would take you hours to accomplish this. And, if you have hours to work on fitness, why not do something more constructive?
My suggestion is to get a bicycle and start riding or, if the conditions are not conducive, go to a gym and ride a stationary bike. Or go to a gym for a spinning class (after you've become better conditioned because they rock and roll!).
My cardiologiest's colleague, who is mid 50s and overweight, recommended a brisk walk daily to me when he discharged me from the hospital after I received my angioplasty last November. But, I had already spoken to my cardiologist who cleared me to do whatever training/exercise I could handle. I am not the brisk walk daily type.
To add to the above posts, don't necessarily try and attempt to burn thousands of calories through exercise, for a few reasons.
1.) don't trust calorie counters on exercises equipment, or even generalized estimates of what activities burn how many calories - they are huge generalizations (a 19 yr old 100lb girl will not burn the same calories as a 40 yr old big, burly man doing the exact same exercise)
2.) Your body burns calories, even if you are in a coma. People often assume that if you consume 1500 calories a day, then you need to exercise off 1500 calories (or more) to lose weight. That isn't true. In its most simple form - wt loss is about calories in vs calories out. However, you must not forget that exercise isn't the only form of "calories out" . Digestion, brain and organ function, breathing, etc form what is referred to as your BMR (basal metabolic rate) - meaning the calories your body requires/burns no matter what, and it's usually the majority of what you consume.
Look up Harris Benedict equation (commonly used formula for estimating BMR) - work the formula, and don't forget to multiply by the activity multiplier - from there subtract 500kcal to create an appropriate calorie deficit
For example, if you work the formula, and it says that for your sex/age/height/weight/activity level - your BMR is 1900 calories, then you would aim for 1500 or so a day to lose weight. You don't then try and burn 1500 calories through exercise, since it already accounted for your activity level. Does that make sense?
1.) don't trust calorie counters on exercises equipment, or even generalized estimates of what activities burn how many calories - they are huge generalizations (a 19 yr old 100lb girl will not burn the same calories as a 40 yr old big, burly man doing the exact same exercise)
2.) Your body burns calories, even if you are in a coma. People often assume that if you consume 1500 calories a day, then you need to exercise off 1500 calories (or more) to lose weight. That isn't true. In its most simple form - wt loss is about calories in vs calories out. However, you must not forget that exercise isn't the only form of "calories out" . Digestion, brain and organ function, breathing, etc form what is referred to as your BMR (basal metabolic rate) - meaning the calories your body requires/burns no matter what, and it's usually the majority of what you consume.
Look up Harris Benedict equation (commonly used formula for estimating BMR) - work the formula, and don't forget to multiply by the activity multiplier - from there subtract 500kcal to create an appropriate calorie deficit
For example, if you work the formula, and it says that for your sex/age/height/weight/activity level - your BMR is 1900 calories, then you would aim for 1500 or so a day to lose weight. You don't then try and burn 1500 calories through exercise, since it already accounted for your activity level. Does that make sense?
To build a link-Chain on Deschains' fantastic post:
(I copied and pasted this from a post I made several times, to save writing time-----ROCK ON!)
Deficit dieting is the MAIN thing that does the job.
Some Basic information that can lead you to fat tissue loss
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example: (apply the opposite to gain tissue)
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference. Without a adequate deficit, cardio WILL NOT burn fat off you. This is WHY I don't partake in the cardio debates of heart rate, etc........because the bottom line is the deficit diet....period, debate OVER. If you stick to the basic: The Law of energy balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.
Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, ect).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
You have some controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
(I copied and pasted this from a post I made several times, to save writing time-----ROCK ON!)
Deficit dieting is the MAIN thing that does the job.
Some Basic information that can lead you to fat tissue loss
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example: (apply the opposite to gain tissue)
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes).
Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference. Without a adequate deficit, cardio WILL NOT burn fat off you. This is WHY I don't partake in the cardio debates of heart rate, etc........because the bottom line is the deficit diet....period, debate OVER. If you stick to the basic: The Law of energy balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.
Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, ect).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
==========================================================
You have some controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
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