It is Not Just About The Food...

Hey there... this is a message from the Strip That Fat Team,

 

We all like to eat!

 

It`s true, many of us over-indulge in food, and when we want to lose weight, that is the first thing we focus on.

 

Taking out the bad snacks like chips and soda and replacing them with healthier options like fruit and veggies and water.

 

This IS a very important part of not only losing weight, but becoming healthier overall, but many of us tend to ignore the importance of exercise.

 

By combining exercise with our food diets, we can allow ourselves a higher daily caloric intake, because if we are burning more calories than we take in, we can consume more.

 

For example, let`s say Tisha weighs 150 pounds, and allows herself 2,000 calories per day.  By including exercise into her lifestyle, she can  add 200-500 more calories into her daily meal plans, which will help her feel more satisfied and less inclined to `cheat`and over-eat.

 

So, what type of exercises can you do to increase your daily calorie limit? Here are just a few ideas:

 

    * Clean the house (burns 160 calories/hr)

    * Golf (burns 180 calories/hr)

    * Garden (burns 250 calories/hr)

    * Walk (burns 280 calories/hr)

    * Play tennis (burns 290 calories/hr)

    * Go skating (burns 420 calories/hr)

    * Bike (burns 450 calories/hr)

    * Swim (burns 500 calories/hr)

    * Cross Country Ski (burns 500 calories/hr)

    * Hike (burns 500 calories/hr)

    * Do Step Aerobics (burns 550 calories/hr)

    * Play squash (burns 650 calories/hr)

    * Jump rope (burns 700 calories/hr)

    * Go for a run (burns 700 calories/hr)

 

To lose weight you must burn more calories than you consume.  One pound of fat is equivalent to 3,500 calories, so to burn fat, you must combine diet and exercise in order to lose and maintain weight loss.

 

Generally people cut out 500 calories a day, but cutting out 500 calories from your diet alone is quite a lot. By combining diet plus exercise, you can cut 250 calories out of your diet and you can burn off the other 250 calories per day by exercising.

 

Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).  So, if we go back to Sally`s example, she could cut out 250 calories from her diet, allowing her daily caloric intake to be 1,750 if she also burns 250 calories per day by going for a run for half an hour during her lunch break.  At this rate, Sally would be losing weight at a safe and steady rate, and she could keep this diet up long-term.

 

The key to sustainable weight loss is in the combining of diet AND exercise. You don`t have to deprive yourself of food and starve in order to lose weight.  You do not need to eat less food to lose weight,  instead, you need to consume fewer calories. With smart choices, this is very doable.

 

The key is to choose "low density" foods, which means foods that allow you to eat a larger portion sizes but that is lower in calories. These foods, including many fruits and vegetables, tend to contain more water and fiber. Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

 

Some substitution ideas are:

• Instead of a Starbucks Grande Cafe Late (190 cals), choose a 16oz Coffee or Tea (5 cals) and save 185 calories
• Instead of  a Glazed Doughnut (239 cals) , choose an apple (72 cals) and save 135 calories
• Instead of a bag of corn chips (441 cals), choose 2 large carrots with 2 tbsp hummus (138 cals) and save 318 calories
• Instead of pancakes with butter and syrup (520 cals), choose 1 cup cooked oats (166 cals) and save 354 calories

To lose weight and stay healthy, choose healthy snacks and meal plans, and exercise routines that you enjoy to cut 500 calories from your regular caloric intake, and you will be losing weight while remaining healthy, and you will be losing weight for the long-term!

 

Have a healthy one,

 

The Team @

Strip That Fat

www.stripthatfat.com

 

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The Strip That Fat diet is a two phase diet that reveals a quick weight loss routine as well as a focus for healthy living and long term weight loss.  Our goal is to help people lose weight using natural techniques and methods that leverage your own bodies capabilities.

 

Try the Strip That Fat diet today risk free!

 

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--
Due Daniels
"Talk to Me"
www.DueDaniels.com
312.725.3836

Top 5 Things You Don't Want to Hear Your Boss Say

Number 5 - Jamerson, you're late...

Number 4 - Jamerson why are you late?

Number 3 - Jamerson, I know tonight's your anniversary, tell your wife to take a rain check, we need you over time...

Number 2 - Jamerson, you wore that yesterday!

and the number one thing you DON'T want to hear your boss say...

Jamerson, I need to see you in my office...I need to borrow $500 dollars

-- Due Daniels
"Talk to Me"
www.DueDaniels.com

This is a pretty interesting article in the Economist magazine; to give some pretty good insight on the marriage institution of black single women! Sex and the Single Black Woman How the mass incarceration of black men hurts black women Apr 8th 2010 | From The Economist print edition       IMAGINE that the world consists of 20 men and 20 women, all of them heterosexual and in search of a mate. Since the numbers are even, everyone can find a partner. But what happens if you take away one man? You might not think this would make much difference. You would be wrong, argues Tim Harford, a British economist, in a book called "The Logic of Life". With 20 women pursuing 19 men, one woman faces the prospect of spinsterhood. So she ups her game. Perhaps she dresses more seductively. Perhaps she makes an extra effort to be obliging. Somehow or other, she "steals" a man from one of her fellow women. That newly single woman then ups her game, too, to steal a man from someone else. A chain reaction ensues. Before long, every woman has to try harder, and every man can relax a little.   Real life is more complicated, of course, but this simple model illustrates an important truth. In the marriage market, numbers matter. And among African-Americans, the disparity is much worse than in Mr Harford's imaginary example. Between the ages of 20 and 29, one black man in nine is behind bars. For black women of the same age, the figure is about one in 150. For obvious reasons, convicts are excluded from the dating pool. And many women also steer clear of ex-cons, which makes a big difference when one young black man in three can expect to be locked up at some point.   Removing so many men from the marriage market has profound consequences. As incarceration rates exploded between 1970 and 2007, the proportion of US-born black women aged 30-44 who were married plunged from 62% to 33%. Why this happened is complex and furiously debated. The era of mass imprisonment began as traditional mores were already crumbling, following the sexual revolution of the 1960s and the invention of the contraceptive pill. It also coincided with greater opportunities for women in the workplace. These factors must surely have had something to do with the decline of marriage. But jail is a big part of the problem, argue Kerwin Kofi Charles, now at the University of Chicago, and Ming Ching Luoh of National Taiwan University. They divided America up into geographical and racial "marriage markets", to take account of the fact that most people marry someone of the same race who lives relatively close to them. Then, after crunching the census numbers, they found that a one percentage point increase in the male incarceration rate was associated with a 2.4-point reduction in the proportion of women who ever marry. Could it be, however, that mass incarceration is a symptom of increasing social dysfunction, and that it was this social dysfunction that caused marriage to wither? Probably not. For similar crimes, America imposes much harsher penalties than other rich countries. Mr Charles and Mr Luoh controlled for crime rates, as a proxy for social dysfunction, and found that it made no difference to their results. They concluded that "higher male imprisonment has lowered the likelihood that women marry…and caused a shift in the gains from marriage away from women and towards men."   Learning and earning Similar problems afflict working-class whites, but they are more concentrated among blacks. Some 70% of black babies are born out of wedlock. The collapse of the traditional family has made black Americans far poorer and lonelier than they would otherwise have been. The least-educated black women suffer the most. In 2007 only 11% of US-born black women aged 30-44 without a high school diploma had a working spouse, according to the Pew Research Centre. Their college-educated sisters fare better, but are still affected by the sex imbalance. Because most seek husbands of the same race—96% of married black women are married to black men—they are ultimately fishing in the same pool.   Black women tend to stay in school longer than black men. Looking only at the non-incarcerated population, black women are 40% more likely to go to college. They are also more likely than white women to seek work. One reason why so many black women strive so hard is because they do not expect to split the household bills with a male provider. And the educational disparity creates its own tensions. If you are a college-educated black woman with a good job and you wish to marry a black man who is your socioeconomic equal, the odds are not good.   "I thought I was a catch," sighs an attractive black female doctor at a hospital in Washington, DC. Black men with good jobs know they are "a hot commodity", she observes. When there are six women chasing one man, "It's like, what are you going to do extra, to get his attention?" Some women offer sex on the first date, she says, which makes life harder for those who prefer to combine romance with commitment. She complains about a recent boyfriend, an electrician whom she had been dating for about six months, whose phone started ringing late at night. It turned out to be his other girlfriend. Pressed, he said he didn't realize the relationship was meant to be exclusive.   The skewed sex ratio "puts black women in an awful spot," says Audrey Chapman, a relationship counselor and the author of several books with titles such as "Getting Good Loving". Her advice to single black women is pragmatic: love yourself, communicate better and so on. She says that many black men and women, having been brought up by single mothers, are unsure what role a man should play in the home. The women expect to be in charge; the men sometimes resent this. Nisa Muhammad of the Wedded Bliss Foundation, a pro-marriage group, urges her college-educated sisters to consider marrying honorable blue-collar workers, such as the postman. But the simplest way to help the black family would be to lock up fewer black men for non-violent offenses.     Read the Article on the Economist Here Leave a comment with your thoughts... Due Daniels www.DueDaniels.com