There are several different strategies and methods to lose weight, but here are some of the most common ideas. It’s important to control your total caloric intake. Calories are the energy found in food and this energy will be stored as fat if the body doesn’t use them up. You should try to keep the amount of saturated fats to a minimum and also not eat so many simple carbohydrates. You should exercise regularly and do both strength training exercises as well as cardio-vascular exercise. A Big Mac at Macdonald’s has 492 calories and would take you almost an hour of moderate bike riding to burn that. If you have a daily caloric deficit of 500 calories, it would take you about 13 days to lose a kilogram of body fat.
Phrases and Vocabulary used:
Calorie – A measurement of the amount of energy in food. You will lose weight if you burn more calories than you eat and you will gain weight if you eat more calories than you burn.
Caloric intake – The number of calories that you eat.
Saturated fat – A type of unhealthy fat found in Animal products. The fat in milk, butter, and beef are saturated fats. You should try to eat only a limited amount of this kind of fat.
Simple carbohydrates – Carbohydrate is a special word for sugars. Simple carbohydrates get broken down quickly and go into your blood quickly to provide a boost of energy. Sweet things such as chocolate, pop, honey, and fruit juice have a lot of simple carbohydrates. Bread also has a lot of simple carbohydrates even though it isn’t very sweet. Complex carbohydrates are sugars that get broken down slowly and therefore don’t make your blood sugar rise too quickly. Most vegetables are high in complex carbohydrates.
Cardio-vascular exercise – A type of exercise that is good for your heart, lungs and blood circulation. Running, bike riding, and swimming are good examples of cardio-vascular exercise. This varies with age, but cardio-vascular exercise is any exercise where your heart beats about 150 times per minute.
Moderate bike riding – “Moderate” is a word used to describe exercise that is not very hard and not very easy. It’s somewhere in the middle. So moderate bike riding would be fairly fast riding but not nearly the fastest you can ride. “Strenuous” or “heavy” are words to describe very difficult and intense exercise. “Light” is usually used to describe easy exercise. So “light jogging” would be a very slow and easy run.
Caloric deficit – A caloric deficit means that you burn more calories than you eat. We also often say “consume calories” or “take in calories” instead of “eat calories”. So if you had a 500 calorie deficit on a given day, that would mean that the total number of calories that you burned that day was 500 more than the number of calories that you consumed.
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