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Calculate the length of time required to lose 19 lb on the following dietary plans. The weight reduction comes from utilization of body fat, which provides 9000 kcal of internal energy per kg of fat, or 4100 kcal per lb.
(a) A complete starvation diet, with no physical activity. Assume a BMR of 1930 kcal/day.
Incorrect: Your answer is incorrect.

(b) An extreme diet of 1120 kcal/day, with only light activity requiring 150 kcal/h for 14 h and sleep requiring 80 kcal/h for 10 h.

(c) A moderate diet of 2040 kcal/day, with the same energy expenditure as in diet b, except for 1 hour of exercise, requiring an additional 500 kcal.

19 pound of body fat is equivalent to:

19 * 4100 = 77,900 kcal

(a)

Assuming a loss of 1930 kcal/day, the target loss would take:

t = 77900 / 1930 = 40.4 days

(b)

The net reduction per day is the difference between intake and expenditure:

E = 1120 – 150*14 – 80*10 = -1780 kcal/day

t = 77900 / 1780 = 43.8 days

(c)

E = 2040 – 150*14 – 80*10 – 500 = -1360 kcal/day

t = 77900 / 1360 = 57.3 days

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Healthy Weight Loss Diet Plan

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alright so i want to go on a diet, to lose some weight. firstly, id like to lose weight in my breasts. i know i cant lose a lot without a breast reduction clearly, but im willing to work hard to lose weight in my breat area, no matter how much. so my first question would be, how do i do that? i think just overall running and jogging will help to lose weight all over, is that true? also, i want to get toned in my stomach area, so what should i be doing to do that? and lastly, how can i lose weight in my arms and legs? i have an elliptical trainer, will that help me lose weight in my arms and legs?
i plan on eating really healthy as well.
thanks a million to anyone that helps! i know there were a lot of questions!

Sounds like you want to lose weight everywhere. It’s always and forever going to be diet & excercise. The elliptical is REALLY good for shedding calories. As you start eating more healthy foods you can start eating more (at least 3 meals and 2 snacks a day). Starving yourself is not an option (your body’s defense will then hang onto the next meal it gets even longer).
Excercise when you’re bored. Nothing on t.v.? Go excercise. Feeling pissed off? Go excercise.
Got cramps? Go excercise (it really does help w/ the pain).
And remember: you won’t regret working out, but you’ll regret it if you don’t.
For the abs try belly dancing and modified crunches: first lose the weight, then tighten it up.
(Extra help: buy a really cute swimsuit that’s a couple sizes too small and hang it on your fridge or somewhere noticeable for inspiration). And don’t let people talk you into eating bad again (trust me, they’ll try: "Why are you on a diet" "You look fine the way you are" "One cookie won’t hurt" …(yeah, and it won’t help either).
Don’t get discouraged and don’t quit. It’s your body. You should feel 100% comfortable in it!
-good luck

In the last 9 1/2 months I have lost 70 lbs through diet and exercise. However, lately I have been debating whether or not to tweak my cardio routine as I start getting down to lower levels of body fat, and I am curious about your perspective on this. It seems like everyone seems to have a different perspective when it comes to fitness, weight loss, building muscle vs. burning fat/calories, etc. I have been reading that a lot of body builder types stay away from extremely intense cardio activities because it is possible, even likely, that your body will burn off not only fat, but muscle tissue as it fuels the extreme cardio activity.

This is supposedly especially true as one moves into anaerobic cardio activities (80% or higher than max HR) when sustained for longer periods of time. Technically, assuming the old traditional 220 minus your age technique for determining max heart rate is correct, my max heart rate is 175. For the past several months my cardio routine has been to throw on 20 or 30 lbs of extra weight (weighted vest), hop on the elliptical machine, hike up the ramp for max stride height, turn up the resistance to max and then go to town for 30-45 minutes. A lot of the time I have been keeping my heart rate at 90% or more of that 175 max for 30 minutes or more. By most standards that would be considered anaerobic cardio activity. By doing this I can burn a helluva lot of calories in one session – a thousand or more. There have been days when I might do a a morning and an evening session of this kind of cardio. In addition to this I also lift weights 2-4 times a week.

But my concern is that I might be shooting myself in the foot. I still lift weights 2-4 days a week. Here is my issue though, might I be hurting my ability to build muscle mass by doing so much intense cardio? If I was building more muscle mass, that muscle mass might make me more efficient at burning the fat off even when I am passively sitting at my desk. With this in mind, I have backed off on my cardio and moved into more of a mode where I do high intensity interval training some days, alternating with other days of lower intensity but longer duration cardio – all the wile continuing my 2-4 days of weights.

While I have only been at this approach for a couple weeks, I don’t seem to be making any progress on the fat reduction or building muscle mass. I still have this roll of fat around my belly (albeit much smaller than it used to be). Maybe it is just too early. My other thought is that maybe all the months of intense cardio has altered what might be considered my true max heart rate. Could it be that my cardio health has improved and in reality is more similar to that of a 20 year old now and that my real max is more like 200 rather than the 175 associated with my chronological age of 45? If that is the case, When I am chugging along with a heart rate of 158 I am actually at 79% of my max rather than at 90%.

Hell, I don’t know, maybe I am just over thinking this and should just do what feels right. Exercise is excercise, better to be doing the wrong kind than not doing any at all. But if there are some minor adjustments I could make that would help burn off the last of my excess belly rolls … why not make some adjustments? It just seems like the advice is different everywhere you look. So you fitness gurus, what is your advice?

By the way, specifically I am training for more than just weight loss. My plan is to do some climbing in the 14,000 foot peaks of Colorado (where there is only 60% of the oxygen found at sea level) – hence the extreme focus on cardio – but shedding those last few pesky pounds of fat is also a goal. (currently 6’3" 230 lbs)

You are looking for precise advise, and need to join a group that does the type of activity that you wish to do, like a climbing club. Seek a trainer who specializes in this for assistance, as what good would advice from strangers do, if it were wrong?

The Truth about Diet and Weight Loss

I want to talk tonight about weight loss. It’s a subject everyone is worried about. And the problem is that diets don’t work. Everybody has tried a diet. I haven’t met a person yet that’s hasn’t tried something, from kids to people in their eighties; everybody has tried some kind of diet and they just don’t work. In recent studies when they looked at a lot of their major diets (some good one’s, Atkins, The Zone), they put them all together statistically and found a ten pound weight loss on average. Now, these people lost a hundred pounds and gained it back of course. But, all that work, all that money, all those videos, for ten pounds of weight loss?

So the truth is, we have to find a life style that will allow you to stay at a weight that is healthy for you. That’s a much different way of thinking than all this crash dieting that goes on. What you have to learn is how to take care of yourself; you have to learn the appropriate foods; you have to make better choices. That’s the only way it’s going to work.

Dr. Vincent Bellonzi
B.S.,D.C.,C.C.N., C.S.C.S., A.C.S.M. H/FI

Dr. Vincent Bellonzi is a chiropractor and a Certified Clinical Nutritionist. He has been in practice for over 12 years. He received his Doctorate from Los Angeles College of Chiropractic in 1991.

Since 1998, Dr. Bellonzi has practiced in the Austin area. He works with athletes at every level to provide sports conditioning and rehabilitation. He also treats multiple conditions including headaches/migraines, neck and lower back injuries, shoulder, wrist, and knee injuries. As an avid marathoner Dr. Bellonzi developed an interest in optimal nutrition and sports conditioning and as a result sought certifications as a personal trainer, cycling and running coach, and nutritionist. Dr. Bellonzi also provides human performance testing, Sports Rehabilitation, Nutritional Counseling, Personal Training, Coaching and Metabolic Testing services.

Visit Dr. Bellonzi’s website at

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i dont have alot of resources. i was told by weight watchers(which is a good thing by the way) that weight loss occurs through either diet change or calorie reduction.
they have a point system, which i find hard to follow since calories = energy and i definitely need a little more that i naturally carry anyway. they also have a list of foods that you can lose weight on, and eat pretty much as much as you want…….ie steak, with no ketchup etc. will you really lose weight going this route(eating from weight watchers list of foods you can eat unlimited?
i am 5’8 i weigh somewhere between 210-215. thats obese. i’m ok with how i look; however, my dr says since i gained it so fast, i have fatty liver and ned to drop weight immediately. i was at 249, when he put me on phentermine. this is a stimulant, and although i have had problems with these in the past(like i like em alot) i cant take these. i took phenytermione like he sggested, and God and my body are telling me we are not going to do that anymore. So plan B. what is it?
thank you so much for any simple tips and recipes.

your weight can really have an impact on your health. the liver is responsible for a lot (!) of important functions in the body. without it you wouldn’t live.

i suggest that you familiarize yourself with calories, how many there are in a meal that you eat etc. aim for about 5 meals a day with 2.5 to 3 hours in between. this way you won’t starve. drinking water makes you feel fuller and it seems to decrease cravings.

as you become more aware of calories you will start choosing food that are more natural, meaning fruits, veggies, fish, grilled chicken. stay away form unnecessary fats like butter, or too much oil.

this is what i usually have a day:
1.meal: oatmeal with soymilk, coffee with milk
2.meal: joghurt and apple
3.meal: protein bar, or soup, or salad with 2 eggs, or cottage cheese or sushi
4.meal: cereals, or nuts
5.meal: any meal that’s about 300 calories
6.meal: big bowl of cut up fruits and veggies

Each meal has about 150 to 300 calories approximately. yup, sometimes i have some wine later in the evening. start decreasing your calorie intake slowly that makes the transition easier. also, watch out for cholesterol. you don’t wanna get clogged up arteries and shorten your time with your loved ones if you know what i mean….good luck!!!

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Today more than ever there is so much information out there on losing weight that is has become very confusing and sometimes difficult to follow. It’s actually very easy to lose weight if you follow my 7 principles.

1. – Before you can start the Best How to Lose Weight Diet Plan you need to be in the right frame of mind. If you do not feel good about yourself you probably will not want to choose healthy foods. You cannot expect the act of going on a diet to make you feel better about yourself. The only way you can choose to eat a healthy diet to lose weight is if you have a positive self-image.

2. – Learn more about who your ancestors were. If you eat more like your ancestors you will be eating food that is better for your body. You will likely lose weight, have more energy and feel great. It has been shown when a group of people stop eating the food that was indigenous to them they start gaining weight and having health problems.

3. – Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. If given the right nutrients you will be at the best weight for you, have plenty of energy and feel great. Eating highly processed empty calorie foods will cause your body to always be hungry because it’s trying to get the nutrients it needs.

4. – Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

5. — Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.

6. – Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal.

7. – Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walk your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it. Choosing a physical activity purely based on the fact that it burns a lot of calories may be a mistake.

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