George Castanza’s got nothing on us! If he can use cold as an excuse for shrinkage–so can we!
Every winter our shorts shrink. Why is that? We can blame it on the cold like George did in one famous Seinfeld episode, or we can be honest with ourselves. We need to lose a few pounds. So if you’re busting seams and pulling stomach muscles while trying on those shorts for the first time this year, then it’s time to let the four-letter words fly! Diet, walk, lift, swim, bike…..
This year, Athletchic is letting you in on our time-saving secret. We know that even with a myriad of calorie-counting options literally at your fingertips, you still aren’t going to punch those numbers into your iPhone everyday. We women are swamped. So we have a tip for you.
You can do the math in your head!
Don’t have a good memory? Trust me. You don’t need one. You’re going to memorize everything by 100’s, then estimate. If you have one hour to read this article and jot a few calories down on your iPhone once, you’ll be in those shorts in a few weeks!
This is strictly for Athletchics who only need to lose a few pounds or want to maintain their weight. If you have more than five or six pounds to lose, read http://athletchic.com/2014/03/21/drop-10-lbs-in-10-weeks/.
Here’s the steps to doing the math:
Step 1: Visit your doctor:
As always, check with your doctor before beginning any exercise program.
Step 2: Determine how many calories you can eat per day:
|Weight||Age 18-35||Age 36-55||Age >55|
Step 3: Memorize how long it takes an exercise to burn 100 calories:
Pick your top five exercises and compute how long it takes each to burn 100 calories. Write those five in your iPhone. (You’ll have them memorized in no time.) For example, you’ll burn 103 calories by exercising 10 minutes on an elliptical machine. For ease, estimate 100 calories for 10 minutes.
|Jumping Rope||10||91||100||Aerobics (low impact)||20||110||100|
|Running (10 minute pace)||10||91||100||Hiking||20||108||100|
|Hot Yoga||15||95||100||Swimming (moderate)||20||110||100|
|Stationary Bike(moderate)||15||95||100||Pilates (beginner)||30||101||100|
|Cycling (12-14mph)||15||119||100||Golf (with a cart)||35||109||100|
These numbers are based on a 5’5, 35-year-old woman that weighs 120 lbs. If you weigh more or are younger, you’ll burn slightly more. Error to your advantage. Use the above estimates.
If estimating is not in your blood, find exact amounts by entering your age, height and weight at http://www.healthstatus.com/calculate/cbc . But again, round numbers to 100s.
Step 4: Jot down the calories for your 20 most-eaten foods in your iPhone notepad:
Estimate in the 100s again. And you can estimate in bulk. For example, five days out of the week I have an egg scrambled in no-fat milk (80 calories) with mozzarella cheese (85 calories). I count that as 200 calories. Here’s an example. I rounded off 10 of my foods:
|Egg and cheese||165||200|
|Low calorie Yogurt||90||100|
|Slice of American cheese||81||100|
|Kale salad(15) with raisins(60), 2 cheeses(170), low-cal dressing(135)||380||400|
|Chocolate (4 ounces of my favorite local chocolate)||525||500|
|Lean broiled chicken (4 ounces)||283||300|
|Baked potato (155) with 3TB low-cal margarine(120)||275||300|
The actual total is 2114, but I would count 2300 from the amounts I’ve rounded off in memory.
(My calories were taken from my little cheat book Count Your Calories.)
Step 5: Do the math in your head:
Recall your calories burned. For example, today (1550 daily intake), I ran 5 miles (500) and rode the stationary bike for 30 minutes (200) so I burned a total of 2250 calories.
Recall your calories consumed. Think meals and snacks. In the example from step four, I had 200 calories for breakfast, 100 calories for a snack at 11AM, 600 calories for lunch, 100 calories for a snack at 4PM, 1100 calories for dinner (which includes calories for my dreaded chocolate addiction) and 200 calories for my popcorn while watching TV for a grand total of 2300 calories!
Ok, I would call this an even day (2250 vs 2300). The math was simple.
Lose a few pounds:
But in my example, I’m not going to lose any weight.
Some days will be estimated a little high and some a little low, but in order to lose weight, you know we have to burn 3500 more calories than we eat.
Hence, tomorrow I better cut out that chunk of chocolate if I want to fit into those shorts anytime soon. And think about it. Eating 500 calories worth of chocolate less per day for seven days is 3500 calories or 1 lb per week of weight loss! (If this is hard to understand, refer back to http://athletchic.com/2014/03/21/drop-10-lbs-in-10-weeks/.)
Now get to it Athletchics. Start four-letter wording it! And let us know if we’ve helped out!