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Healthy lifestyle: Diet and exercise

We have already established that, if you want to take off one pound per week, you need to create a "deficit" of 500 calories per day. This can be entirely a Diet food exercise or a mixture of diet and physical exercise whichever you find more comfortable. So, you might adjust your intake by 500 calories, or eat 250 fewer calories a day and burn an extra 250 calories through physical activity. So let us make a start with an eating strategy.

1. The easiest approach is simply to eat less by reducing your portion sizes. To help you, it will be easier if you use smaller plates. Less food looks more on a smaller plate. Even if you are only losing 250 calories, you have begun the process of getting your body used to eating less — a vital first step.

2. A second apparently trivial point is that it is more difficult to estimate your food intake if you are hungry. Your appetite will encourage you to put just a little more on your plate. You will find it easier to manage this problem if you are building up the deficit slowly. Every week, you simply reduce the portions a little more. Your stomach physically contracts as less food comes its way so, over time, you can eat less without feeling hungry. If you can share the food reduction with someone else, this will also help you both maintain the motivation.

3. Then you should start eliminating the sugar. Instead of drinking those sweetened colas and "fruit juices", get used to the idea of drinking water instead. Water refreshes and quenches thirst more effectively than sweetened drinks.

4. To get more scientific, you need to use one of the online calorie calculators to estimate exactly how many calories you are consuming in each meal so that you keep more precisely to the hypocaloric target you have set yourself. In a study of overweight police officers, they were placed on a diet representing 80% of their estimated daily caloric needs. One group simply kept to the diet. Two other groups engaged in light exercise plus different levels of protein and supplements. Over twelve weeks, the average weight loss in each of the three groups was 6 pounds. The statistically significant difference between the groups was in body composition and strength. The groups with exercise and casein supplements (a phosphoprotein found in milk and cheese and often used by bodybuilders) performed the best. Note that this will not work for everyone because casein can cause migraine headaches.

Walking

Now let us say a few words about walking. WalkingAlthough learning or restarting a sport can be a good idea for the younger readers, it can be a little daunting for those who have grown used to a less active lifestyle. Ignoring any worries there might be about overexertion (a physician will be able to advise on safety), the real problem is that of motivation. Playing often relies on finding others prepared to tolerate you while you get back up to speed. This ritualised embarrassment (or humiliation) can deter even the most determined. Walking is a solitary activity that avoids all the social problems. The aim is to speed up your metabolic rate — not to suddenly begin anaerobic exercise, i.e. short-term intensive activity that gets you out of breath. You should start walking for not less than 30 minutes at a time (for a general estimate of calorie burn over a range of activities, see http://www.nutribase.com/exercala.htm). The intention is to burn stored fat and build up muscle tone. There is a simple rule-of-thumb: calories used walking = your weight x distance.
So if you weigh 170lb and walk one mile, you burn 170 calories.

In the first instance, distance is more important than time. You are using energy to transport your body weight, plus anything else you are wearing or carrying over the distance. There is a curious irony at work because more calories are burned per mile at very low speeds. When you speed up, momentum carries you forward. The more slowly each step follows the last, you are actually stopping and starting with each step. If walk at high speeds or carrying heavy loads (say, as a backpacker) you are using more muscle groups which burn up extra calories with each stride. A backpacker carrying a 35lb pack over two miles in one hour might use about 600 calories. For those of you full of idle curiosity, jogging or running uses more calories per mile because you have to lift your weight off the ground as well as move it forward.

And, finally, the good news is that if you walk at a moderate pace for an hour every day, you will cut your risk of cardiovascular problem, stroke, diabetes and some cancers. A good return on effort invested over time.