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An Ultimate Transformation MomentThis week's Ultimate Transformation Moment takes a look at weight loss and the mathematics behind weight loss.
By Erich "Coach E" Nall
As a society, people are constantly making plans to lose weight. Losing weight remains one of many things on the to-do list. Unfortunately, weight loss tends to fall lower and lower on the list as other items take. Consider the importance of weight loss in conjunction with the startling facts of obesity in the United States. The obesity statistics that were released at the end of 2009, by the Center for Disease Control and Prevention (CDC) indicate 62 percent of all Americans may be considered obese. Unfortunately in the Black community, the percentage of obesity is more than 50% higher than whites and in Latino communities over 20% higher than whites.
Because obesity is becoming somewhat of an epidemic, making a resolution to lose weight is a decision to be celebrated and pursued. Losing excess pounds minimizes the chances of contracting debilitating diseases such as diabetes, hypertension, heart disease, and even prostate complications.
Let's break down the "how" of weight loss, mathematically speaking.
One pound of weight is equal to 3,500 calories. Consider the weight of 4 sticks of butter. Proper weight loss over the course of a seven-day period is between two-to-three pounds. In essence a 10,500 calorie deficit in a week would be required in order to lose two-to-three pounds.
The fact is that one must focus on a few important areas to achieve weight loss:
1) Reduce caloric intake through nutrition, the food being ingested. Simply eating meals that predominately consist of fruits and vegetables is a great start. Get proteins from beans and brown rice. Minimize foods that are high in sodium, preservatives, and sugar. Read the labels on all foods, and check the calories per serving. As the caloric intake is reduced, elimination will also improve.
2) As exercise becomes consistent, notice the greater burning of calories and a greater desire to reduce caloric intake. When an exercise routine lasts between 30 minutes to an hour, a much greater amount of calories will be burned. For example, taking a brisk walk for an hour may burn up to 1,000 calories.
3) Hydration is extremely important, although it isn't typically discussed in great detail. Hydration, drinking water, helps to burn calories and fat cells. The water intake provides the means for the body to flush excess from the system through perspiration and elimination. Everyday, drink at least half the body weight in ounces of water. This water is a key to enhanced performance and the elimination of calories that are being burned through exercise and proper nutrition.
Consistent weight loss is maintained through, proper caloric intake, consistent exercise and daily hydration. With focused discipline on one's caloric intake, the stomach will return to its proper size. Routine exercise will burn the excess calories to fuel the body and actually cause one to focus on caloric intake, as well. Hydration will provide the necessary daily cleanse. This healthy lifestyle plan will assist the body in warding off many of the ailments that typically plague our communities of color. Change begins with one.
Peace and be more!
Erich Nall is the Owner and Founder of Ultimate Transformations Training (www.ultimatetransformations.com) in Los Angeles, California. He has coached and trained many successful professional athletes, actors, models and others in the entertainment industry for the past 18 years. The certified trainer, nutritionist, motivational speaker and dedicated life coach is a regular guest and commentator on KJLH 102.3 FM's the "Front Page with Dominique DiPrima" and writer for Volleyball Magazine