Fitness, Wellness, Whole Health

Weight Loss Facts

Slim down at a slow and steady rate, eat less / move more:

  • There are 3500 calories in a pound of fat.
  • It is safe to lose 1.5 to 2.0 pounds per week.
  • It is generally unsafe to lose more than 2.0 pounds per week.
  • To lose 1 pound per week, you need a daily reduction of 500 calories/day, which is a reduction of 3500 calories/week.

To achieve a reduction of 500 calories per day, for losing 1 pound/week:

Reduce caloric consumption by 500 calories/day.

Or, ideally, eat less and move more.  Eat 250 calories less per day.  Plus, exercise to burn 250 calories.

To lose 2 pounds per week, double the above number:  1000 calorie/day reduction, 7000 calories per week.

Caloric values for some favorite, but unhealthy  foods:

Food                                                      Calories
Bacon, 1 slice                                          44
Beer, 1 can                                             154
Bread, 1 slice white                               79
Cereal, sugared, ¾ Cup                        100
Chips, potato, 1 oz                                 152
Cookie, 1 oz butter cookie                   132
Cracker, 5 regular size                           81
French fries, 1 med serving                  365
Ice Cream, ½ cup vanilla                     137
Soda, 12 oz. can                                      150
Pizza, 1 slice                                            285

Caloric values for some favorite, healthy foods:

Food                                                      Calories
Apple, 1                                                     95
Banana, 1                                                105
Brown rice, ½ Cup                                 108
Carrots, 1 med.                                          25
Chicken breast, 3 oz.                              140
Cheese, 1 slice, American                       104
Dark chocolate, 1 oz.                               155
Eggs, 1 lg. boiled                                        78
Green beans, 1 Cup                                    31
Salmon, 3 oz., raw                                     177
Walnuts, ¼ Cup                                        180


To keep the pounds off after losing weight, a change in lifestyle is recommended.  Do the math!  Adjust your daily energy balance to achieve your desired calorie reduction.  Stay away from excess sugar and fat.

Whole Health

Get Strong – Stay Young!

  • Feeling older and tired and worn out at the end of the day?
  • Losing strength over the years?
  • Is there fat where muscle used to be?
  • Are you eating less, but still experiencing weight gain?

As we progress past the age of forty, we begin to lose muscle mass.  This is called SARCOPENIA, and as a result (of sarcopenia) we begin to slow down.  The progressive weakness and diminished vitality that is associated with the normal aging process is due to muscle loss, more than anything else.

This does not have to happen.  Strength training works to reverse this process.  It is like a health boost and will help you:

  • Feel younger and stronger.  Feel better than you have in your whole life
  • Regain your strength and vigor
  • Gain muscle, lose fat.
  • Boost metabolism, change body composition and control weight
  • Raise your energy level
  • Improve balance & flexibility
  • Increase bone mass/density.

“Use it or lose it”

Be sure to warm up and stretch for 10 to 15 minutes first when strength training.  See the blog post on stretching for pointers.  You may use use hand weights if you have them, or use household items such as cans of soup as hand weighs.  As you gain strength and endurance, increase your reps (number of times the exercise is repeated in a set) and/or increase the amount of weight.