This information will be really good timing for those of you wondering how you're going to maintain your weight – let alone loose any weight over the holiday. The experts say we need 30 to 60 minutes of moderate to vigorous activity at least six days a week. Finding that time between your work, your family and your personal commitments can be tough, especially around the holidays.
The strategy I describe in this post for burning more calories may make your life a bit easier.
How you burn calories
Your metabolic rate determines how quickly your body burns calories. It's your metabolism that has a major role in whether you gain, maintain or lose weight. For instance if you eat 1500 calories a day and you burn 1500 calories, you won't lose or gain weight. However, if you eat 2000 calories and burn 1500 calories each day you'll gain a pound by the end of a week – a pound is 3500 calorie.
Your metabolism is made up of three parts:
1. Your basic metabolic rate or the number of calories you burn from your normal body functions such as breathing, sleeping and eating;
2. Your activity level or how much energy you expend during movement;
3. And the calories you use for eating and digesting and using the energy you get from the food.
One of the best ways you can boost your metabolism is to speed up your workout. That may sound difficult if you're new to exercising but it will be necessary if you want to lose weight. If it first takes you 30 minutes to walk a mile, your body eventually gets used to that pace and you won't be using up any extra calories. In fact it will take less and less energy to walk that mile.
Gradually increasing that speed and intensity makes your body work harder and you will burn more calories. You know you're getting a good workout if you've at least started to sweat and your breathing is a little hard. You know you've been exercising intensely if you are sweating even more and you find it difficult to talk while exercising.
If you are walking now at a moderate pace, try exercising for a few minutes at a more intense speed and then go back to your moderate pace. Increase the time you spend at the new speed until it is no longer challenging and becomes your ordinary pace. Then start speeding up once more.
This type of exercising actually helped me lose a few pounds last winter. I also introduced intervals and added extra time to my sessions but I'll write about that in my next post.
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To your successful aging.
Ruthan Brodsky helps business owners and professionals promote their products and services with content marketing and information products.