PT Sue: The Best Strategy For Weight Loss

By November 6, 2013Healthy Aging


PT Sue is back with her monthly lifestyle blog for LivHOME !

Here’s Sue:

The basal metabolic rate is the body’s need to carry out basic functions while the body is at rest: breathing, circulating blood, adjusting hormone levels, and growing and replacing cells. The basal metabolic rate accounts for 60 to 75% of the calories that your body burns in a day. Food processing takes about 10% of calories used each day. Physical activity accounts for the rest of the calories to be burned each day. In order to lose weight, you need to eat fewer calories and increase physical activity in order to burn more calories. The basic rule for weight loss is: burn more calories than you consume by cutting daily caloric intake, exercise, and lifestyle changes.

One pound of fat equals 3500 calories so to lose a pound a week, you need to burn 3500 calories more than you consume. If you cut back 500 calories a day, that amounts to 3500 calories in a week and you should lose that pound.

Exercise has significant benefits for the body including increasing cardiovascular function, circulation, nutrients to our entire body and brain, bone health, just to mention a few of those benefits. Exercise also has a very positive effect on our body’s metabolism, the rate at which you burn calories, and this carries over even when the body is not exercising. Any weight loss due to increased metabolism is almost entirely fat loss, not muscle loss.

Exercise should consist of aerobic exercise, such as walking, swimming, and bicycling; strength training, which promotes and keeps muscle mass and muscle tissue burns more calories than does fat tissue; and changes in lifestyle that involve increasing movement in your everyday activity. The more intense you exercise or the longer you exercise the more calories you burn. The general recommendation is to get at least 30 minutes of exercise a day and at least 150 minutes of walking per week. Increasing your physical activity to be more active in your daily activities helps toward those goals. Continued exercise after the initial weight loss has shown to be successful in maintaining the weight loss.

Changing your lifestyle to be more active during the day makes a big difference in weight loss. By limiting your sitting time; finding excuses to walk around the office more; doing more housekeeping and gardening; and washing your car, you are putting more demand on your muscle mass to burn more energy.

Another area of lifestyle changes that influences weight loss is the type and quantity of food that you consume daily. Enjoy healthier foods, such as fruits, vegetables, and whole grains. Avoid trans-fats by fixing dishes that are grilled, roasted, steamed, or sautéed; eat lean protein (more fish); and avoid refined carbohydrates (white bread, white rice, and highly processed starches). And, most importantly, eat smaller portions.

Please feel free to contact me if you have any questions at my web site,; my office (951)369-6507; or my email, My goal is to help seniors keep healthy and moving. I welcome all questions and/or comments.

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