Desizeme - Lifetime Weight Loss Strategies, Tracking Methods, Guides

Unfortunately most diets fail in the long run. This is because they are short term strategies to long term lifestyle and eating problems. Weight control is not 'rocket science'. The theory is simple - 'You are what you eat'. You are overweight because you eat too much of the wrong types of food.

To become smaller and DeSize requires creating a Calorie Deficit. This means consuming fewer calories than your body burns each day in general metabolism and during exercise. There is no difference between calories in protein, fat or calories or in different food types. Calories are calories and there are no magic foods or 'calorie negative foods'. Low calorie foods have fewer calories and hunger control can be help by eating foods with low calorie densities or that contain a lot of fiber, such as celery or green vegetables, but all foods contain some calories.

To lose weight means burning more calories than you eat. Basically this means eating less food. Exercising to lose weight can help but it is a very hard road to travel to rely solely on exercise. Our bodies are too efficient and for every pound you want to lose, you'll need to eliminate 3,500 calories. For every kilogram of weight you want to lose requires a loss of 7,000 calories. As the tables below show for miles and pounds and kilometers and kilograms, the number of hours of exercise to lose weight is large.

Starving for a day is equivalent to a loss of 3,500 calories for most people. So the equivalent number of days of dieting to lose 1 lb or 1kg of weight for people of average body weight are as follows:

So to lose 1 lb of weight requires complete starvation for one day. To lose 1 kg requires starvation for 2 days

 

 
Obviously a combination of dieting and regular exercise could lead to lower deficits. The best maximum weight loss objective to aim for are:

1 kg per week - 2 lb per week



DeSizeMe has the best articles on achieving long term weight loss objectives by changing lifestyles through dieting and exercise. We review the research and provide practical proven advice.

Table 1. Hours of Exercise of Various Types required to burn 3,500 calories (1 lb of body weight)

 

Calories Burned per Hour (miles)

Body Weight 130 lb

Body Weight 155 lb

Body Weight 180 lb

Body Weight 205 lb

Running, 5 mph (12 minute mile)

7.4

6.2

5.4

4.7

Running, 6 mph (10 min mile)

5.9

5.0

4.3

3.8

Running, 7 mph (8.5 min mile)

5.2

4.3

3.7

3.3

Running, 8 mph (7.5 min mile)

4.4

3.7

3.2

2.8

Running, 9 mph (6.5 min mile)

4.0

3.3

2.9

2.5

Running, 10 mph (6 min mile)

3.7

3.1

2.7

2.4

Running, cross country

6.6

5.5

4.8

4.2

Running, general

7.4

6.2

5.4

4.7

Running, on a track, team practice

5.9

5.0

4.3

3.8

Running, stairs, up

4.0

3.3

2.9

2.5

Running, training, pushing wheelchair

7.4

6.2

5.4

4.7

Sailing, competition

11.9

9.9

8.6

7.5

Sailing, yachting, ocean sailing

19.8

16.6

14.3

12.5

Shoveling snow by hand

9.9

8.3

7.1

6.3

Shoveling, digging ditches

7.0

5.9

5.0

4.4

Shuffleboard, lawn bowling

19.8

16.6

14.3

12.5

Sit, playing with animals, light

23.6

19.9

17.2

15.0

Sitting, light office work

39.3

33.0

28.5

25.0

Skateboarding

11.9

9.9

8.6

7.5

Ski machine

8.5

7.1

6.1

5.4

Ski mobiling

8.5

7.1

6.1

5.4

Skiing, water skiing

9.9

8.3

7.1

6.3

Skin diving, fast

3.7

3.1

2.7

2.4

Skin diving, moderate

4.7

4.0

3.4

3.0

Skin diving, scuba diving

8.5

7.1

6.1

5.4

Skindiving or scuba diving

4.9

4.1

3.6

3.1

Sky diving

19.8

16.6

14.3

12.5

Sledding, tobagganing, luge

8.5

7.1

6.1

5.4

Snorkeling

11.9

9.9

8.6

7.5

Snow shoeing

7.4

6.2

5.4

4.7

Snow skiing, downhill skiing, light

11.9

9.9

8.6

7.5

Snowmobiling

16.9

14.2

12.2

10.7

Soccer, competitive

5.9

5.0

4.3

3.8

Soccer, playing

8.5

7.1

6.1

5.4

Softball or baseball

11.9

9.9

8.6

7.5

Softball, officiating

14.8

12.5

10.7

9.4

Softball, pitching

9.9

8.3

7.1

6.3

Speed skating, ice, competitive

4.0

3.3

2.9

2.5

Squash

4.9

4.1

3.6

3.1

Stair machine

6.6

5.5

4.8

4.2

Standing, bartending, store clerk

25.7

21.6

18.6

16.4

Standing, playing with children, light

21.2

17.8

15.3

13.4

Stationary cycling, light

10.8

9.0

7.8

6.8

Stationary cycling, moderate

8.5

7.1

6.1

5.4

Stationary cycling, very light

19.8

16.6

14.3

12.5

Stationary cycling, very vigorous

4.7

4.0

3.4

3.0

Stationary cycling, vigorous

5.6

4.7

4.1

3.6

Steel mill, working in general

7.4

6.2

5.4

4.7

Stretching, hatha yoga

14.8

12.5

10.7

9.4

Surfing, body surfing or board surfing

19.8

16.6

14.3

12.5

Swimming backstroke

8.5

7.1

6.1

5.4

Swimming breaststroke

5.9

5.0

4.3

3.8

Swimming butterfly

5.4

4.5

3.9

3.4

Swimming laps, freestyle, fast

5.9

5.0

4.3

3.8

Swimming laps, freestyle, slow

8.5

7.1

6.1

5.4

Swimming leisurely, not laps

9.9

8.3

7.1

6.3

Swimming sidestroke

7.4

6.2

5.4

4.7

Swimming synchronized

7.4

6.2

5.4

4.7

Swimming, treading water, fast

5.9

5.0

4.3

3.8

Swimming, treading water, moderate

14.8

12.5

10.7

9.4

Table tennis, ping pong

14.8

12.5

10.7

9.4

Tae kwan do, martial arts

5.9

5.0

4.3

3.8

Tai chi

14.8

12.5

10.7

9.4

Tailoring, general

23.6

19.9

17.2

15.0

Taking out trash

19.8

16.6

14.3

12.5

Teach exercise class (& participate)

9.1

7.7

6.6

5.8

Teach physical education class

14.8

12.5

10.7

9.4

Tennis playing

8.5

7.1

6.1

5.4

Tennis, doubles

9.9

8.3

7.1

6.3

Tennis, singles

7.4

6.2

5.4

4.7

Track and field (high jump, pole vault)

9.9

8.3

7.1

6.3

Track and field (hurdles)

5.9

5.0

4.3

3.8

Track and field (shot, discus)

14.8

12.5

10.7

9.4

Trampoline

16.9

14.2

12.2

10.7

Truck driving, loading,unloading truck

9.1

7.7

6.6

5.8

Typing, computer data entry

39.3

33.0

28.5

25.0

Unicycling

11.9

9.9

8.6

7.5

Using crutches

11.9

9.9

8.6

7.5

Volleyball playing

19.8

16.6

14.3

12.5

Volleyball, beach

7.4

6.2

5.4

4.7

Volleyball, competitive

7.4

6.2

5.4

4.7

Walk / run, playing, moderate

14.8

12.5

10.7

9.4

Walk / run, playing, vigorous

11.9

9.9

8.6

7.5

Walking 2.0 mph, slow

23.6

19.9

17.2

15.0

Walking 2.5 mph

19.8

16.6

14.3

12.5

Walking 3.0 mph, moderate

17.9

15.1

13.0

11.4

Walking 3.5 mph, brisk pace

15.6

13.1

11.3

9.9

Walking 3.5 mph, uphill

9.9

8.3

7.1

6.3

Walking 4.0 mph, very brisk

11.9

9.9

8.6

7.5

Walking 4.5 mph

9.4

7.9

6.8

6.0

Walking 5.0 mph

7.4

6.2

5.4

4.7

Walking downstairs

19.8

16.6

14.3

12.5

Walking the dog

19.8

16.6

14.3

12.5

Walking, pushing a wheelchair

14.8

12.5

10.7

9.4

Walking, snow blower

16.9

14.2

12.2

10.7

Wallyball

8.5

7.1

6.1

5.4

Water aerobics

14.8

12.5

10.7

9.4

Water aerobics, water calisthenics

14.8

12.5

10.7

9.4

Water jogging

7.4

6.2

5.4

4.7

Water polo

5.9

5.0

4.3

3.8

Water volleyball

19.8

16.6

14.3

12.5

Watering lawn or garden

39.3

33.0

28.5

25.0

Weeding, cultivating garden

13.2

11.0

9.5

8.4

Weight lifting, body building, vigorous

9.9

8.3

7.1

6.3

Weight lifting, light workout

19.8

16.6

14.3

12.5

Whitewater rafting, kayaking,canoeing

11.9

9.9

8.6

7.5

Windsurfing, sailing

19.8

16.6

14.3

12.5

Wrestling

9.9

8.3

7.1

6.3

 



Table 2. Hours of Exercise of Various Types required to burn 7,000 calories (1 kg of body weight)

Calories Burned per Hour (kilometers)

Body Weight 65 kg

Body Weight 76 kg

Body Weight 90 kg

Body Weight 103kg

Running, 8 kph (7.5 minute km)

14.8

12.4

10.7

9.4

Running, 9.5 kph (6 min km)

11.9

9.9

8.6

7.5

Running, 11 kph (8.5 min km)

10.3

8.7

7.4

6.5

Running, 13 kph (4.6 min km)

8.8

7.4

6.3

5.6

Running, 14.5 kph (4.1 min km)

7.9

6.6

5.7

5.0

Running, 16 kph (3.8 min km)

7.4

6.2

5.4

4.7

Running, cross country

13.2

11.1

9.5

8.4

Running, general

14.8

12.4

10.7

9.4

Running, on a track, team practice

11.9

9.9

8.6

7.5

Running, stairs, up

7.9

6.6

5.7

5.0

Running, training, pushing wheelchair

14.8

12.4

10.7

9.4

Sailing, competition

23.7

19.9

17.1

15.1

Sailing, yachting, ocean sailing

39.5

33.2

28.6

25.1

Shoveling snow by hand

19.8

16.6

14.3

12.5

Shoveling, digging ditches

13.9

11.7

10.1

8.8

Shuffleboard, lawn bowling

39.5

33.2

28.6

25.1

Sit, playing with animals, light

47.3

39.8

34.3

30.0

Sitting, light office work

78.7

66.0

56.9

50.0

Skateboarding

23.7

19.9

17.1

15.1

Ski machine

16.9

14.2

12.2

10.8

Ski mobiling

16.9

14.2

12.2

10.8

Skiing, water skiing

19.8

16.6

14.3

12.5

Skin diving, fast

7.4

6.2

5.4

4.7

Skin diving, moderate

9.5

8.0

6.8

6.0

Skin diving, scuba diving

16.9

14.2

12.2

10.8

Skindiving or scuba diving

9.9

8.3

7.1

6.3

Sky diving

39.5

33.2

28.6

25.1

Sledding, tobagganing, luge

16.9

14.2

12.2

10.8

Snorkeling

23.7

19.9

17.1

15.1

Snow shoeing

14.8

12.4

10.7

9.4

Snow skiing, downhill skiing, light

23.7

19.9

17.1

15.1

Snowmobiling

33.8

28.5

24.5

21.5

Soccer, competitive

11.9

9.9

8.6

7.5

Soccer, playing

16.9

14.2

12.2

10.8

Softball or baseball

23.7

19.9

17.1

15.1

Softball, officiating

29.7

24.9

21.4

18.8

Softball, pitching

19.8

16.6

14.3

12.5

Speed skating, ice, competitive

7.9

6.6

5.7

5.0

Squash

9.9

8.3

7.1

6.3

Stair machine

13.2

11.1

9.5

8.4

Standing, bartending, store clerk

51.5

43.2

37.2

32.7

Standing, playing with children, light

42.4

35.5

30.6

26.8

Stationary cycling, light

21.5

18.1

15.6

13.7

Stationary cycling, moderate

16.9

14.2

12.2

10.8

Stationary cycling, very light

39.5

33.2

28.6

25.1

Stationary cycling, very vigorous

9.5

8.0

6.8

6.0

Stationary cycling, vigorous

11.3

9.5

8.2

7.2

Steel mill, working in general

14.8

12.4

10.7

9.4

Stretching, hatha yoga

29.7

24.9

21.4

18.8

Surfing, body surfing or board surfing

39.5

33.2

28.6

25.1

Swimming backstroke

16.9

14.2

12.2

10.8

Swimming breaststroke

11.9

9.9

8.6

7.5

Swimming butterfly

10.8

9.0

7.8

6.8

Swimming laps, freestyle, fast

11.9

9.9

8.6

7.5

Swimming laps, freestyle, slow

16.9

14.2

12.2

10.8

Swimming leisurely, not laps

19.8

16.6

14.3

12.5

Swimming sidestroke

14.8

12.4

10.7

9.4

Swimming synchronized

14.8

12.4

10.7

9.4

Swimming, treading water, fast

11.9

9.9

8.6

7.5

Swimming, treading water, moderate

29.7

24.9

21.4

18.8

Table tennis, ping pong

29.7

24.9

21.4

18.8

Tae kwan do, martial arts

11.9

9.9

8.6

7.5

Tai chi

29.7

24.9

21.4

18.8

Tailoring, general

47.3

39.8

34.3

30.0

Taking out trash

39.5

33.2

28.6

25.1

Teach exercise class (& participate)

18.2

15.3

13.2

11.6

Teach physical education class

29.7

24.9

21.4

18.8

Tennis playing

16.9

14.2

12.2

10.8

Tennis, doubles

19.8

16.6

14.3

12.5

Tennis, singles

14.8

12.4

10.7

9.4

Track and field (high jump, pole vault)

19.8

16.6

14.3

12.5

Track and field (hurdles)

11.9

9.9

8.6

7.5

Track and field (shot, discus)

29.7

24.9

21.4

18.8

Trampoline

33.8

28.5

24.5

21.5

Truck driving, loading,unloading truck

18.2

15.3

13.2

11.6

Typing, computer data entry

78.7

66.0

56.9

50.0

Unicycling

23.7

19.9

17.1

15.1

Using crutches

23.7

19.9

17.1

15.1

Volleyball playing

39.5

33.2

28.6

25.1

Volleyball, beach

14.8

12.4

10.7

9.4

Volleyball, competitive

14.8

12.4

10.7

9.4

Walk / run, playing, moderate

29.7

24.9

21.4

18.8

Walk / run, playing, vigorous

23.7

19.9

17.1

15.1

Walking 3.2 kph, slow

47.3

39.8

34.3

30.0

Walking 4.0 kph

39.5

33.2

28.6

25.1

Walking 4.8 kph, moderate

35.9

30.2

25.9

22.8