Let’s put it in perspective….

I always harp on calories in-calories out to just about everyone; parents, friends, and clients.  If you are looking to lose weight, you must burn off the calories.  Where are the calories coming from though?  Lets’ chew on this for a minute- 1. You already have fat (calorie) stores, 2. You might consume 1200-1500 calories a day, 3. You just can’t help yourself from having that second drink, chocolate cake, or even a helping french fries.

So if you already have “stores”, need a specific amount of calories to sustain everyday function, and then eat those 3 pieces of pizza….how are you burning off the calories to lose weight?  I recently posted on the studio’s Facebook page that “one pound equals 3,500 calories, so you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week” by the CDC.  If you allow yourself 1200 calories a day, that equals 8400 calories a week.  I bet you that happy hour just put you over 10,000 for the week!  Did you know that you have to walk 27 minutes to burn off a 96 calories from a shot of tequila?  If you consume more than what you need and not burning it off through exercise, than you have just added to your fat stores.  This habit makes it extremely difficult for you to lose weight and you are adding to this viscous cycle.  Like I have told clients before, ” You are not there yet.”  An athlete training for the Olympics doesn’t go off course just because he or she has had a good week of training do they?

Here’s something for you to put it all in perspective– (MayoClinic)1103-woman-running

“Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.”

“As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.”

Activity (1-hour duration) Weight of person and calories burned
160 pounds (73 kilograms) 200 pounds (91 kilograms) 240 pounds (109 kilograms)
Aerobics, high impact 533 664 796
Aerobics, low impact 365 455 545
Aerobics, water 402 501 600
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch or flag 584 728 872
Golfing, carrying clubs 314 391 469
Hiking 438 546 654
Ice skating 511 637 763
Racquetball 511 637 763
Resistance (weight) training 365 455 545
Rollerblading 548 683 818
Rope jumping 861 1,074 1,286
Rowing, stationary 438 546 654
Running, 5 mph 606 755 905
Running, 8 mph 861 1,074 1,286
Skiing, cross-country 496 619 741
Skiing, downhill 314 391 469
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 423 528 632
Tae kwon do 752 937 1,123
Tai chi 219 273 327
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 204 255 305
Walking, 3.5 mph 314 391 469