December 11, 2007
I left you alone for a week so you can have a week to show what progress has been made. So did you keep a record of your weight, activities, food and drink intake, and the fat grams consumed? How did you make out weight-wise? You didn't do well? Well, let's see how we can tip the calorie balance in Session 7.
There are 3500 calories stored in every pound of body fat so in order to tip the calorie balance in our favor, we will have to consume 500 less calories each and every day for the whole week. This sacrifice will net us one pound of lost weight a week.
If we want to lose two pounds, do the math and you will find that we will have to generate a deficit of 1000 calories per day for a whole week. How can we accomplish this? By eating less and moving more, that's how. Thank goodness it's not just by eating less or we won't have enough energy to keep going. Move more? I can live with that.
Don't get me wrong; there's something we can do about food. Knowing that the highest provider of calories is fat can spell the difference. Hmm, they didn't call that food group "fat" for nothing, did they? You see fat provides 9 calories per gram while the rest gives 4 calories per gram.
What message does this tell us? That's right, lower the calorie goal for fat by one. No, don't eliminate it altogether for our body needs some too. Check the fat content of what you buy to eat by reading the food labels or follow sample menu plans at Diabetes Food List .
Compare your current weight with your starting weight and see if you need to tip the calorie balance further. For the homework, keep recording daily the weight, fond and drink consumption, fat gram intake and the activity level. By this time, you can increase your activity level to 120 minutes per week. And we will see you in a week's time. Until then, be happy and active.
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