talk 502

Warning: Moderate exercise is very good for you and for your heart. Regular exercise improves your circulation and helps you control your weight. If you over-exercise to the point that you become out of breath, have chest pain, or become dizzy, you may be doing more harm than good. Over-exercise increases your heart’s workload and can reduce its ability to pump effectively.

Two weeks ago ( May 11, 2003), after eating all the good food in Los Angeles, I was alarmed to find out that my net weight was over 150 pound. The annual Bay to Breakers fun run in San Francisco was coming up in a week (May 18). How could I run fast with a body of 150 pounds? I Immediate put myself on a weight control program.

Reducing our body weight is quite simple. As long as our body uses up more calorie than it takes in, we lose weight. Output > intake, weight loss.

The two weeks weight loss program went like this:

Output: Every morning: Three miles run or fast walk. Loss 500 to 600 Calorie
Sunday: 7.5 miles run or fast walk, loss 1000 calorie
Intake: Breakfast : tea and water
Lunch: 2 long Celery sticks, 2 carrots, 1 egg white, 1 tea spoon of salad dressing,
1 piece of bread
Dinner: 1 small bowl of rice, vegetables and meat (chicken, Salmon, fish,
No animal fat, use olive oil for cooking)
Drinks during the date: water, tea, coffee (one cup max) honey one tea-spoon max.
Absolutely no snack between meals.
Sunday lunch: Enjoy your yum-cha. 50% of your normal intake.

Result: A week after the Bay to Breakers (May 24), my net weight dropped to 138 pound after the morning run. Could not save my Bay to Breakers time. I was placed at 2933, compared with last year’s 1932. I found myself enjoy the dinner even more.

How the program works: In general, weight can be reduced by 8-15 % just by controlling food intake. Beyond that, additional weight loss is accomplished by additional amount of exercise. A diet high in protein and low in carbohydrate (rice) would help to maintain weight control. Read the dietary information label on the food package to estimate your calorie intake.