What Is Your Healthy Heart Rate? Determine Your Fat Burning Zone…

Determine Your Fat Burning Zone

Adding regular exercise to your diet plan is an essential part of healthy weight loss, and measuring your pulse rate is one tool that can help guide you in this endeavor. By determining what your baseline pulse is, you can see where it is you already stand in terms of fitness. It also helps to know your optimal heart rate for fat-burning and aerobic activity. The following heart rate calculator will make it easy for you. We’ve also included explanations, other methods for calculating your heart rate, and a few fitness tips (just for fun:-).
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Posted on July 21 by Tanya Wilson in Calculators 21 Comments

Moderate Workout: How much walking would I have to do?

It snows right now and it seems too cold for walking. But I came across a question that I would like to share with you in case you’ve been wondering “how fast is moderate walking?”

measure your stride

A moderate walking pace on level ground equals about 3,000 steps in thirty minutes. So, today, before you hit the mall to do your Xmas shopping, strap on the pedometer and wristwatch. Exercise is definitely a great mood enhancer and forces us to focus on the moment rather than on upsetting thoughts.

Number of Steps In Miles Or Kilometers Table:

The following table is helpful in estimating the number of steps you are walking, if you know your distance in miles or kilometers. When using this method, you don’t have to put on a pedometer. Although, using a pedometer is more accurate, since you have to add the length of your stride into its database. For example, should you use a longer stride for each step then you will need only fewer steps to cover the same distance compared to another person stepping in a smaller strides.

Note: If you want you can print out the following table and write in the time it takes for you to walk a certain distance.

See how many calories you’ve burned here: Activity BMR calculator

In Minutes	Mi	Km	Steps
_______________	0.3	0.5	622
_______________	0.6	1.0	1,243
_______________	0.9	1.5	1,865
_______________	1.2	2.0	2,486
_______________	1.5	2.5	3,108
_______________	1.8	3.0	3,729
_______________	~2.2	3.5	4,351
_______________	~2,5	4.0	4,972
_______________	~2.8	4.5	5,594
_______________	3.1	5.0	6,215
_______________	3.4	5.5	6,837
_______________	3.7	6.0	7,458
_______________	4.3	7.0	8,701
_______________	~4.7	7.5	9,323
_______________	~5.0	8.0	9,944
_______________	~5.3	8.5	10,566
_______________	~5.6	9.0	11,187
_______________	6.2	10.0	12,430

Source: Table adapted from http://www.human-race.org/community_new/steps_calc.html

How to measure your stride as recommended by the American Heart Association:

Mark two lines, thirty feet (9 meters) apart. Start walking 20 feet before the first line, then start counting your steps until you reach the second line – but keep walking a couple of steps past the last line. Make sure, you are walking as you would when fitness walking. Divide the distance between the marks (30 feet) by the number of steps you’ve taken. For example: 30 feet : 12 steps = 2 1/2 feet (0.76 meters)

Convert feet into meters: http://metric-conversions.org/length/feet-to-meters.htm

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Posted on December 16 by Dee Wilson in Calculators 2 Comments

3 Easy Steps Diet To Balance Calorie Intake – Output – And Lose Weight

How To Limit Your Calorie Intake And Lose Weight

Food Scale

The following illustrates how you can lose 2 lbs of body fat or more each week with this “3 Easy Steps Diet”.

Lose weight healthily by planning your calorie intake:

Step 1. Create your diet plan and keep with it for 1 week.

One of the fastest ways to lose weight healthily is limiting your caloric intake. Often, all that is needed is planning your meals ahead of time. For example, a person on a healthy low fat diet plan can lose 2 lbs or more of body fat in a week.

An easy weight loss formula is based on burning more calories than taking in. In order to use it, you need to figure out how many calories you’ll need every day for your body to function healthily.

How to calculate your calorie needs:

Your weight X 15 = A (example: 135 pounds x 15 = 2025)
Deduct from A: 500 = B (example: 2025-500)
Your daily calorie needs= 1525

If you are more active than use X18 to get A

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Posted on December 5 by Dee Wilson in Calculators 10 Comments

Protein and Fat Chart: Meat and Poultry Products.

Low-carb diets encourage large amounts of protein, which can get tricky when we’re also trying to avoid unhealthy saturated fats. Some of these high protein diets, particularly Atkins, include heavier proportions of fat intake because fat, like protein, can curb appetite. Yet we still need to watch our intake: Saturated fats (found in animal products) are not only bad for the heart and blood vessels, but also have over twice the amount of calories per gram as both carbs and protein. One gram of fat is nine calories, while one gram of protein or carbs is four.

The following table can help us choose the leanest sources of protein for meat and poultry products. Read more

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Posted on October 1 by Tanya Wilson in Calculators 2 Comments

Portion Control: Tips for Controlling Portions, Visualizing Portion Sizes, Portion Distortion Quiz.

The struggle to lose weight may be more than lack of exercise, and it may involve our cookbooks as much as McDonald’s…

When it comes to our society’s growing problem with weight gain, there had always been the lingering question: Is it food or Is it lack of exercise? This question has actually been answered: If it’s got to be one, then it’s definitely food.

Researchers designed a comprehensive study involving 1,399 adults and 963 children, combined with analysis of food consumption from 1970′s to the early 2000′s. The results concluded that the average American adult consumes 500 more calories daily, and children consume 350 more calories daily, than in the 1970′s. In fact they found evidence that adults may actually be slightly more active than 30 years ago (maybe it was the aerobics craze of the 80′s…) Here’s the link: Increased Food Intake Alone Explains Obesity Epidemic.

Think about it: 500 extra calories a day is 3500 calories a week, and 1 lb. of fat equals 3500 calories!
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Posted on September 2 by Tanya Wilson in Calculators 1 Comment

How to Cut 3500 Calories From Your Diet

How To Lose 2 Pounds Of Body Fat In A Week

compare calories from foods

How to lose 2 pounds of body fat in a week while cutting 3500 calories from your diet:

Calculate Your BMR and then come back to this page.

So, you’ve calculated your BMR and now know that to lose 2 pounds a week you should…

A.) Cut 3500 calories from your weekly diet, and…
B.) Burn 3500 calories through increased physical activity.

Note: 1 pound of body fat is equal to 3500 calories. In order to lose 1 pound of body fat in one week you must cut your food intake for 500 calories each day for seven days. To know exactly how to do this check out our post on “How To Calculate Your BMR” – above

But where do you start? Here’s the first in a series of ideas on how to cut 3500 calories a week through diet and exercise, without suffering Pin

How to Cut 3500 Calories From Your Diet: Tame Your Thirst and Trim Your Tummy:

We’re going to skip the stuff about colas, sodas, kool-aid, milk-shakes and giant mochas with chocolate syrup. These are no-brainers when it comes to trimming calories from your diet. But, there are a few other points to keep in mind for staying hydrated, healthy, and calorie-aware. In fact, if you regularly drink any prepared beverages including energy drinks, teas, flavored waters and especially juices, you could save hundreds of calories. You may even reach your 3500 calorie goal. Read more

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Posted on July 23 by Tanya Wilson in Calculators, Featured Articles 8 Comments

Breaking the Weight Loss Plateau: When The Scale is Creeping Up Again – Part 1

You’re watching your calories and exercising regularly, but now that scale is creeping up again… What happened? This is a three part series about what to try if you’ve hit a weight loss plateau (part 1), some common sense reasons why diets slump (part 2), and why an unexplained jump in weight gain (part 3) can be reason enough to visit your doctor:

Your Diet Has Reached a Plateau: When you first start a new diet and exercise regimen, you force your metabolism to switch gears by lowering available calories and increasing the amount of calories you need to burn. Hitting a plateau means Read more

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Posted on April 5 by Tanya Wilson in Calculators 3 Comments

Body Mass Index Formula (BMI): What makes this a useful tool, and its drawbacks

Body mass index formula, or BMI, is a no-cost, easy and fairly reliable indicator of body fat. It’s most often used as a screening tool by clinicians but can be easily done at home. Knowing your BMI can help you assess your own status and guide you in setting your weight loss goals. (See table below on how to do your own BMI calculation). While it doesn’t measure fat directly, according to the CDC (Centers for Disease Control): “…BMI correlates to direct measures of body fat, such as underwater weighing and dual energy x-ray absorptiometry.” Basically, it is a comparison of how your weight stands with that of the general population. In other words, it works for most people, but there’s always exceptions…

BMI Facts to Keep in Mind:

BMI is only one factor related to increased risk for diseases such as cancer, heart disease, stroke, etc… Other factors, like family history, lack of physical activity, blood pressure, poor diet, or cholesterol levels must be considered. So you can have a BMI that falls within the normal range, but still be in poor health or at risk for certain illnesses.

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Posted on March 5 by Tanya Wilson in Calculators 6 Comments

BMI Calculator

How overweight am I?

Duh, you say, I would know if I’m overweight, obese, or neither. Then again, you are human and humans like to measure everything from from caloric intake to body mass or height in between the miles to distant galaxies far off in space.

Well, since this is a healthy weight loss and lifestyle site, it needs to have a Body Mass Index Calculator which helps pinpoint your BMI.

Body Mass Index Calculator for Adults

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require(“overweight_calculator.php”);
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What Your BMI Results Mean:

Normal Range BMI : 18.5 – 24.9 – You are not obese or overweight by medical standards. Your weight is just right. You need not to worry about losing body fat or gaining it.

Overweight Range BMI : 25 – 29.9 – by medical standards you are overweight. Now is the time, perhaps, to reconsider your lifestyle. You are what you are eating. Watch your calorie intake and do your exercise. Consult your physician first to learn what is best for you.

Obese Range BMI : 30 or greater – by medical standards you are obese. Please consult your physician and or dietician to lose the weight you need to live a healthy life.

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Posted on April 7 by Dee Wilson in Calculators Leave a comment

Determine Your Fat Burning Zone

Number of Steps In Miles Or Kilometers Table:

In Minutes

Mi

Km

Steps

How To Limit Your Calorie Intake And Lose Weight

How To Lose 2 Pounds Of Body Fat In A Week

Body Mass Index Calculator for Adults