Let’s face it. Now is the time of year that you want to kick that calorie burn into high gear. We are neck deep in the holiday festivities, so we are all looking to get our metabolisms roaring, right? So how do you know what exercises and activities are going to give you the biggest bang for your calorie-burn buck?
I have put together a list of various activities to give you an idea of how each affects your burn. Sitting still (aka at rest), most people expend roughly 1-2 calories per minute, depending on your body weight, sex, etc. I have included both activities that burn a lot of calories, and also a separate chart that shows activities that don’t burn very many.
Use these charts as references so that you can get moving this season and burn off those extra goodies here and there that you want to enjoy along the way.
Note: This chart is based on a 150-pound woman. Men and women weighing over 150 pounds will burn more calories during the same activities, and those that weigh less will burn less.
HIGH BURN ACTIVITIES CALS BURNED IN 30 MIN.
aerobics: low impact 170
aerobics: high impact 238
elliptical trainer: general 213
calisthenics: vigorous, jumping jacks, push-ups, sit-ups, pullups 272
weight lifting: light/moderate 108
weight lifting: vigorous 207
running: 6.7 mph (9 min/mile) 374
walk: 4 mph (15 min/mi) 170
stretching: mild, hatha yoga 85
ice skating: moderate intensity 238
sledding, toboggan, bobsled 238
skiing/snowboarding: downhill, moderate effort 204
operating a snow blower: walking 153
shoveling snow: by hand 238
vacuuming 119
cleaning house: general, light 87
decorating Christmas tree 85
food shopping: with cart 78
christmas shopping 78
playing w/kids: moderate effort 153
baking and food preparation 136
Unloading car 102
LOW BURN ACTIVITIES CALS BURNED IN 30 MIN.
reading: sitting 44
standing in line: light, holding items 68
sitting, watching TV 34
writing Christmas cards 61
wrapping gifts 51
socializing, standing 61
playing cards 51
Source: http://www.caloriesperhour.com
Now do you see what a difference a little extra movement can make?
I hope this helps to give you the incentive to get out and move this holiday season. An exercise like this truly gives vacuuming or shoveling snow a whole new light, doesn’t it! Happy New Year
Common-Sense Strategies to Long-Term Weight Loss For 2009
The New Year is here. During the holidays you probably indulged in turkey, stuffing, pumpkin pie and many other tempting goodies. Now you step on the scale and much to your dismay, you've gained a few pounds in addition to the extra weight you may have already accumulated throughout the year. How can you make this the year to slim down and keep the weight off for good? Researchers say losing just five to 10 percent of your excess body weight can make a big difference in your health, including lowering cholesterol and reducing the risk for diabetes. So where do you start?Here are some common-sense strategies to lead you on the way to long-term weight loss.Eat smaller meals throughout the day rather than a few big ones. The human body needs food about every three hours. So you should have a snack every two to three hours to ward off hunger. I recommend snacks that include a high-quality protein and carbohydrates, such as low-fat yogurt and fruit, a smoothie, or soy cheese and a pear.
Snacks are an important part of a healthful eating plan. A snack will help keep you from overeating [at mealtime], and it helps to curb your appetite. Other suggestions for snacks include graham crackers, low-fat popcorn, vegetables with low-fat dip, and whole-grain crackers.
Exercise regularly doing something you enjoy. In order to burn more than you take in, you need to exercise. It increases your metabolism so even when you're at rest, you'll be burning more calories. Regular aerobic physical activity (such as walking, biking or swimming) for at least 20-30 minutes a day, three to five times a week. If you're a beginner, you can start slowly, but the more you can add to the duration, the better. Ideally, you should try to exercise 30-45 minutes, five days a week.
In particular, walking may be a good choice. Buy a pedometer and keep track of the number of steps you take each day. Once you see how much you walk, try adding 1,000 steps each day, with an eventual goal of 10,000 steps or more.
Lose weight slowly (1-2 pounds per week). Slow weight loss is important. It will be easier to keep it off. Quick weight loss is more apt to come back on, leading to yo-yo dieting that has a negative impact on your long-term health.
Eat slowly. It takes 20 minutes before your brain realizes it's full. That means the amount of calories consumed before you begin to feel full can vary a great deal depending on how quickly you eat. So eat slowly, savor your food [and] enjoy it.
Drink 8-10 glasses of water per day. Need i say more?
Common Pitfalls to Avoid...
Negative self-talk. Avoid negative thoughts and statements such as "I'm fat. I'll never be able to lose weight." Be positive. Affirm that you can change your lifestyle.Emotional eating. Don't eat as a way to cope with stress or other negative emotions. "It's one of the biggest sources of overeating. Food never solves the problem, and usually it just contributes to a cycle of guilt, low self-esteem and overeating, Get to the root of the problem. Face the situation head on. Food is meant for physical nourishment, not for emotional comfort, reward or punishment.
Start the year of with a new positive outlook.
How Exactly Does Hypnosis For Weight Loss Work And Why Does It Work?
Many overweight people try out various ways of losing weight – in most cases they just experience the yo-yo effect. When they then heard about weight loss in association with hypnosis they usually asked themselves “How exactly does hypnosis for weight loss work”? It’s no secret that many successful people such as top mangers or top athletes make use of this method in order to optimize their behavior. But does hypnosis for weight loss work equally well? Let us discuss the basics of hypnosis and see if it could also be helpful in terms of losing weight.Hypnosis has long been a matter of debate. Some people believe in hypnosis, usually because they have read about this method or because they actively make use of it and obtain positive results. Other people are skeptical and don’t believe in hypnosis, mostly because they have not yet occupied themselves with the matter. Hypnosis has nothing to do with magic and simply works by conditioning your subconscious. By giving your subconscious instructions you can change your habits for the better. It’s not as complicated as most people think; you will just have to learn to communicate with your mind on a subliminal level. That’s it! Now that we have covered the functionality of hypnosis let us get more into detail about weight loss.
How exactly does hypnosis for weight loss work? Basically you will just have to apply hypnosis in the above-mentioned way by providing your subconscious with the desired instructions. First, you should analyze your weak spots when it comes to your eating habits. Let us assume that you drink a lot of lemonade which contains a lot of simple sugar. In order to avoid the increased intake of lemonade you will have to give your subconscious adequate instructions. This will help you to dramatically change your behavior for the better.
Does hypnosis for weight loss work in general? Hypnosis has been used as an effective method to modify peoples’ behavior and help them to manage their overweight status. Several studies demonstrate a significant effect of hypnosis on the management of weight loss. The American Society of Clinical Hypnosis (ASCH) is the largest U.S. organization dealing with health and mental health care. They make use of the art of clinical hypnosis and have carried out a nine-week program of hypnosis for weight loss purposes. The bottom line of this study was that people who had been hypnotized achieved better results than people who had not been hypnotized.
Another study showed other positive results of hypnosis. In this study 60 women were categorized into two different groups, a hypnosis-group and a non-hypnosis-group. The hypnosis-group with hypnosis achieved an average weight loss of 17 pounds compared to the non-hypnosis-group who only achieved a weight loss of 5 pounds. In this way they have proven the question does hypnosis for weight loss work in general beyond any doubt.
Hypnosis is definitely a very effective way to get rid of extra pounds. With the right how-to-do information you can be the one who can provide your subconscious with the adequate instructions and, thus, easily change your behavior for the better.
By using the Think and be Thin 3 cd program you can change the way you think and achive your goal.
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