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The Nastiest Word Ever – And We All Do it or Think About It!

Posted on | October 28, 2011 | Comments Off on The Nastiest Word Ever – And We All Do it or Think About It!

The Nastiest Word Ever – and We All Do it or Think about it!

   ByKathy Steinemann

Four-letter words: s***, f***, WORK… These nasty words are everywhere. However, no word is nastier than this. Most of us do it. Women usually do it more often than men. Kathy’s article explains why you don’t have to be afraid of this horrible word.

Four-letter words: s***, f***, WORK… These nasty words are everywhere. However, no word is nastier than the one I am about to mention. Most of us do it. Women usually do it more often than men do. Have I piqued your interest? Here is how you spell it: D – I – E – T. Are you shivering in your boots? Me too! Who wants to diet? I certainly do not.

However, one day I was doing the math (‘math’ – another nasty four-letter word). It takes about 3500 calories to lose (or gain) a pound. When you divide that number of calories by the number of days in a year (365) you get 9.59. Round that up to 10.

What Does This Mean to You?

If you increase your food consumption by a mere 10 calories per day, you will gain one extra pound over the next year. Conversely, a decrease of 10 calories per day will result in a one-pound loss.

Wow! Ten calories does not sound like a lot!

No, 10 calories is miniscule when you consider that one teaspoon of butter or margarine contains about 35 calories. Most of us probably use about 100 calories worth of butter on a piece of toast. That equates to a weight gain (or loss) of 10 pounds in one year!

How many years has it been since you were at your optimum weight? Excess weight did not pile on overnight. You should not expect to lose it overnight, either. Slow, steady weight loss as a result of little changes are more likely to be successful.

How much weight do you need to lose? Ten pounds? Twenty? All you have to do is cut a few calories a day. You can easily take off the weight without a dramatic change in your routine.

Some of the Math

Eliminating one restaurant-size half-and-half coffee creamer per day will save you 20 calories, or 2 pounds per year. Get rid of one sugar packet for sweetening your coffee and you cut 25 calories, or 2 1/2 pounds per year.

Order toast and forget the jam – for a 40-calorie saving, or 4 pounds per year. Better yet, eliminate one tablespoon of butter, margarine, or oil per day for 100 calories – that is 10 pounds a year by making one tiny change to your diet.

One cup of skim milk has 80 calories, whereas one cup of whole milk contains 150. If you usually drink two cups of whole milk a day and you switch to skim, you will save 140 calories, or 14 pounds per year. If you cannot stand skim milk, 1% milk will save you 80 calories a day, or 8 pounds a year; while switching to 2% milk will cut 60 calories a day, or 6 pounds a year.

One of my favorite chocolate bars has 320 calories. Another bar that I like just as well has 284 calories. If I were to forego the first bar every time I went shopping – twice a week, for example – and switch to the second bar instead, I would save the equivalent of about 10 calories per day, or 1 pound per year. Best of all, I get to keep my little treat and I do not feel deprived!

A McDonalds Big Mac has 560 calories. Omit the cheese and save 70 calories. If you have a Big Mac for lunch every day, you can lose a whopping 7 pounds per year by ordering a ‘Big Mac, no cheese, please.’

You must become a label reader. Be acutely conscious of what you are putting into your body. Eventually, you will discover where tiny changes can produce big results over a lifetime.

Dieting is Not the Only Answer!

Incorporating a few little activity changes can make just as dramatic a difference in weight loss. In fact, many experts say that activity changes are even more important than diet adjustments, because increased activity also promotes other health benefits like a healthier cardiovascular system and increased bone density.

The following activities burn approximately 10 calories each:

1 minute of stair climbing
1 minute of jogging
1 minute of jumping
1 minute of sit-ups
1 minute of pushups
2 minutes of brisk walking
2 minutes of dancing
3 minutes of housecleaning
3 minutes of light weight lifting

It is easy to incorporate some of these activities into your daily routine:

• If you drive to work, park your car a 2-minute walk away from the office.

• Use the stairs instead of the elevator.

• Jog in place or do some jumping jacks during an occasional commercial break while you watch television.

• Walk in place while lifting free weights as you wait for the kettle to boil. Not only will you burn calories, but the extra muscle you gain will also require more calories to maintain – which means that you will burn more calories even while you sleep.

Important Note: If you have been gaining 1 pound a year for the last few years, you must cut 10 calories a day or do 10 calories of extra activity to halt the weight gain. It will then take another 10-calorie modification to start losing 1 pound per year.

In addition to the above activities, you should attempt to keep yourself in motion, even while sitting. For example:

• While waiting for an Internet page to load, drum your fingers or stand up and stretch.

• If you have a laptop computer, stand up to work off a kitchen counter or other suitable surface from time to time. As you type, move your weight from one foot to the other.

• When commuting, tense and release groups of muscles in your abdominals, calves, thighs, and back.

• If you have a desk job, stand up at least once every half hour, stretch with your hands above your head, then bring each knee up to your chest and hold for a few seconds. Make a couple of big circles with your arms and stretch the kinks out of your neck. Not only does the activity burn calories, but it also promotes flexibility and helps to prevent or allay repetitive stress injuries like carpal tunnel syndrome.

• Be a wiggler. Fidgeting and tapping your feet are little motions, but they burn calories.

Ten calories is not a lot. In fact, it is a bit scary to think of all the 10-calorie changes you could make in your life. It is those same seemingly ‘little’ habits that caused your weight gain in the first place!

Spice it Up!

There is evidence to show that highly spiced foods like chili actually raise the metabolic rate for up to 3 hours after consumption.

A Few Useful Sites

Most of the calorie counts for foods and activities in this article were researched via The Daily Plate. This website allows you to search for foods by name, brand, or restaurant. You can also enter the name of a specific activity such as ‘running’ to get information about calories consumed.

Calorie Count gives you complete information on foods – including calories, fat content, cholesterol, vitamins, and minerals. The nutrition facts are displayed in a label-type interface like the one you would find on a food product.

Nutrition Data gives even more information than the above two sites, including extra facts about amino acids, sterols, and other substances – including some interesting graphs.

NutriStrategy has an excellent ‘Calories Burned During Exercise’ chart – along with healthy eating tips, nutrition and diet information, and several other useful pages.

Remember the Rule: 10 calories per day = 1 pound per year

• Read labels.

• Get online menus with calorie counts for your favorite chain restaurants.

• Carry a pocket calorie-counter with you.

• Stay active.

• Consume spicy foods more often.

Do Not Try to Lose too Quickly

• Make gradual, healthy lifestyle changes – and be sure to see your doctor for advice if you need to lose a large amount of weight or if you intend to try any unfamiliar physical activities.

• Whatever you do, make sure that the changes are appropriate for your way of life.

• Do not allow yourself to feel deprived; doing so will sabotage your weight loss efforts.

Here is to you – and to your healthy future!

(c) Copyright Kathy Steinemann: This article is free to publish only if this copyright notice, the byline, and the author’s note below (with active links) are included.

About the Author:

Kathy is a webmaster and author who writes articles for 1st Rate articles and travel content for 111 Travel Directory. She also writes German-English short stories for A Language Guide. Article Source: 1st Rate Articles –