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March 7, 2008, Newsletter Issue #106: Walking and calorie restriction for weight loss
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Tip of the Week
The National Weight Loss Register analyzed many thousands of successful weight loss cases and concluded that only those who walked for at least one hour every day achieved their weight loss goals and kept the lost weight off for at least one year. On the other hand, it's a well known fact that exercise alone and calorie restriction alone are less effective than exercise plus calorie watch.
But how much calories one must reduce? The rule of thumb is: one should not go below his or her resting metabolic rate (RMR). RMR is minimum energy needed to maintain all bodily functions in the resting state, without any physical or mental activity. Here's an important part: RMR's major goal is to serve lean body mass (mostly muscles). Going below this level means burning your muscles. Less muscles menas lower RMR and less efficient fat burning at rest.
For example, a 30-years old women, 5'3" and weighing 127 lbs. has 1348.44 Cal. RMR and should not go below this caloric intake but should increase her energy expenditure through exercise instead.
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