Does Exercising in the Morning Burn More Calories?

By Jeanne Faulkner 

Reviewed by QualityHealth's Medical Advisory Board

Morning, noon, or night?  When is the best time of day to exercise? Some find that exercising first thing in the morning keeps them energized all day long. These early birds know that getting it out of the way is their best guarantee they'll exercise at all.  Others head to the gym right after work as an extension of their workday. It also provides a nice transition between work and home life.  Still others work out on the night shift; taking advantage of quiet streets and empty gyms. Which group is best off?

Afternoon Athletes

Phyllis Zee, M.D., a neurologist at Northwestern University says late afternoon or early evening is our most productive and beneficial workout time because of circadian rhythms. Circadian rhythms are the body's internal timing mechanism that controls sleep patterns, blood pressure, body temperature, moods and more.  Zee's study says late afternoon provides peak exercise performance because that's when circadian rhythms naturally elevate our body temperature.  Warmer muscles along with smoother pulmonary function, oxygen exchange and blood flow all function better for exercise later in the day. 

How Many Calories Do You Need To Lose Weight? 

In reality, there is no "magic" number as to how many calories you need to eat to lose weight. Since each person's body is different there is a formula you can use to calculate how many calories you need in order to maintain your current weight. Then, to lose weight, all you have to do is take in fewer calories than that. However, you will NEVER want to take in fewer than 1200 calories a day. 

So let's calculate! (Psst..You will want a calculator, pen & paper!) =0)

Step 1:

We need to calculate your BMR. What is BMR? BMR is your Basal Metabolic Rate which is basically how much energy your body burns while at rest. To find out what your BMR is use the following formula:

Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) 

Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults!!

Step 2:

Calculate Your Activity Level

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent 

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent 

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent 


Add the totals from Step 1 and Step 2 together.

The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

If you want a great website that will help you keep track of the calories you eat and give you great recipe suggestions please visit www.caloriecount.about.com

Just in case you were wondering here is an example.

28 year old- 214.5 lbs (as of 5/26/09). 5'6" or 66 inches tall. My age is 28. Sedetary most of the time.

So, here is what it looks like:

(Step 1)655+(922.35)+(310.2)-131.6 = 1755.95

(Step 2) 1755.95 * 20% = 351.19

(Step 3) 1755.95+351.19 = 2107.14

So I need to take in less than 2107.14 calories a day in order to lose weight. My current goal is to maintain about 1600 calories a day until I plateau. Then, I will recalculate to make adjustments as necessary. ♥

The Original 14 Super Foods From the Book Super Foods RX

The original 14 Super Foods and their respective benefits are: 

1. Blueberries - strong antioxidant 

2. Broccoli - promotes healthy immune system 

3. Pumpkin - preserves skin cells 

4. Soy - protein source 

5. Turkey - a low-fat protein 

6. Beans - reduces cholesterol 

7. Oats - promote healthy digestion and reduces cholesterol 

8. Oranges - significant source of vitamin C 

9. Yogurt - a heart healthy choice that aids in bone strength 

10. Spinach - significant source of iron 

11. Tomatoes - cancer preventative 

12. Walnuts - quality source of monounsaturated fat 

13. Salmon - promotes a healthy circulatory system and rich in omega 3 fatty acid 

14. Tea - promotes a healthy immune system 

The list also recommends the inclusion of cinnamon and black pepper for maintaining a health lifestyle. And recently, the SFRx team added delicious favorites like kiwi, honey and dark chocolate to the growing list of must-have foods.

Why Drinking Water Is Important for Weight Loss

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Diet and Weight Loss Tutorial

There are many reasons why it is important to drink water, especially if you are dieting:

• Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
• The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
• Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
• Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
• Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
• A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
• Drinking water with a meal may make you feel full sooner and therefore satisfiedeating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink?

You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

You can do some research and use a calculator and measuring cup if you like, but nature's pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn't need to run to the bathroom too frequently. When in doubt, drink a little more.

Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.

It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.

Tips on Drinking Water

• Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.
When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.
• When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won't be able to stop to get caught up.
• You've heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge.

Should you eat BEFORE or AFTER your workout?


Eat afterwards, after the cool down period. Eating puts stress on the cardiovascular system, and throwing exercise in with the deal could be dangerous. 


You should eat both before and after exercise! When you eat before exercise, you're giving your body immediate energy to use. This isn't to say though that you should have a six course meal. Something light light a flax seed whole wheat bagel with a chicken breast (white meat, no skin, no bone, no cold-cuts) If you don't eat properly before hand, your body will start to take the fat from your internal organs (instead of that midsection). After you've finished your exercise (especially if you've been doing weight lifting), it's important to eat something rich in protein and light in carbs. If you don't, your body will go into a state of hunger, and you'll be even more tempted to inhale the contents of the fridge.. or binge eat the next time a meal comes up.

You are basically tightening your muscles and burning the fat stored in your body. Everyone has a certain amount of fat stored in your body and as you exercise the fat decreases but remember there is 3,500 cals in a pound so you have to do a lot of exercise!
If you exercise in the morning you should have your breakfast, wait 1/2 hour to an hour and do your exercising. Just like when you want to go swimming ... eat, wait an hour, then go swimming. Otherwise, your muscles will cramp! As you know protein is the best for the muscles. I eat before exercising, wait an hour (or if I'm in a hurry I will "fast walk" to help digest my food faster) and then work-out. Eating after exercising is also adviseable, but I enjoy taking some protein drinks or a drink that raises my electrolite levels. Also energy bars are fine to munch on after exercising. Just stick to 3 good meals a day. Lots of protein, green veggies, etc. I am sure you are aware of this. Salads are wonderful to eat after exercising and not heavy on the stomach.

You are actually supposed to eat AFTER exercising, as your metabolic rate has increased and will use all the energy and fats from your food immediately. also, eating prior to exercising really is only working of what is still in your digestive system, and is really ineffective. make sure you eat as soon as you can AFTER exercising.

Of course you are going to have to eat at least something (light snack) before you exercise (wait an hour before you workout after you eat to give your body time to properly digest it into your system) because where else are you going to get the energy from to fully exercise. you need something to fuel your body. then wait an hour after working out and eat something healthy. It's all about training your body so it will get use to what you are feeding it so make it a routine. so in conclusion eat before and after you exercise (just wait like an hour in between time) and thats it, end of discussion. period. You should only drink water (don't eat anything) 2-3 hours before exercise then afterwards you can eat.

It's best not to eat within 2 hours before exercising. This is because when you eat, your glycemic index rises, your pancreas immediately releases insulin, which brings your blood sugar lower than its resting state. It's best to eat carbs within 5 minutes of exercise (snack) because carbohydrates are the fastest source of energy. Do not eat anything acidic because your body already has a hard enough time regulating pH during exercise. If you're running a marathon, it's recommended that you intake 40 - 60 grams of carbs per hour. After exercise, it's best to eat a good portion of carbs within 2 hours. This replenishes all of the glycogen that you lost during exercise. If you wait longer than 2 hours, the glycogen replenishing won't be as effective.

You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. It's equally important to get 50-75 grams of carbs after your workout for the same weight (male). If you don't have enough carbs in your body during your workout you'll be fatigued and unable to perform as well. Not to mention that your body could start pulling energy from your muscles and any protein you've consumed through the day - leaving no protein for your tired muscles to be supported with afterwards. This is especially important for anyone trying to body build.

Weight Loss Tips for Beer Drinkers & Smokers

By Kevin Rail, eHow Contributor

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Smoking and drinking have the potential to take their toll on the mind and the body. There are some people who both smoke and drink and often times do them at the same time. Then there are people who just do one or the other. In some of these cases, they end up gaining some weight and are in search of how to get rid of it. This takes some adjustments to the normal routine along with some disciplinary measures.

1. Lighten Up

   • Beer is a very popular choice among many drinkers. After a while, a tolerance may build up that may lead people to drinking more and more beer to get the desired effect that comes from drinking. Not only is this bad news for the liver, pancreas and circulatory system, but it also spells trouble for weight-loss efforts. Alcohol comes in at a whopping seven calories per gram. This is almost double the calories that are found in one gram of carbs or protein. With that being said, a regular 12-ounce glass of beer is equivalent to about 150 calories. On the other hand, that same amount of beer in the form of a light variety is about 110 calories. If six regular beers were consumed in one night, that's 900 fast-absorbing liquid calories. If the light beer is chosen, you can save yourself 240 calories for the same amount of alcohol.

   Water

   • Water is a necessary nutrient for survival. Without it, the body would become dehydrated and would fail to exist after a few days. Not only does it help keep the body hydrated, but it also helps flush toxins from the system and aids in the digestive process. This is where it can be a valuable tool with drinking. If glasses of water were alternated with glasses of beer, you would spare yourself calories because water has none. You would also offset the diuretic effect of the beer.

   Slow Down

   • Drinking at a fast pace has a few bad effects. It can get you drunk quickly, it can cost you more money, it can get you sick and it can also lead to excess calories being consumed. The best way to drink beer is to take it nice and slow. Sip drinks instead of gulping, and avoid chugging competitions at all costs.

   Exercise

   • Exercise can apply to both smokers, beer drinkers and people who do both. This is a proven way to lose weight no matter what your situation is. Aerobic exercise helps increase circulation and burns calories that lead to weight loss. Weight training leads to muscle gain, which can increase metabolism and contribute to weight loss. In both of these situations, 30 minutes of exercise five or more days a week would kick-start a weight-loss goal. After a few weeks and some positive changes are being made, the temptation to quit might even manifest itself.

   Food Regulation

   • Food has a lot to do with extra weight when it comes to drinking. Food that is found at bars is often deep-fried and high in saturated fats. When alcohol is consumed alongside these high calorie foods, the end result is weight gain. A way to avoid this is to stay away from the wings, the cheese fries, the nachos, the pepperoni pizza and the burgers. It never hurts to ask for a healthy preparation to be made. For example, deep-fried vegetables are raw before they are coated with breading and thrown into the fryer.

     The diet should also be honored when not drinking or smoking. Processed foods that are high in saturated fat will add up after a while. The diet should consist of foods that are nutrient-dense, high in fiber and loaded with vitamins such as fruits, vegetables, lean meats, fish, seeds, nuts, beans and whole grains.

     One last tip on eating late at night. This is a time that the metabolism has slowed down and the body wants to sleep. Feeding it high amounts of food after drinking high amounts of liquid calories can lead to high amounts of fat on the body. Eliminating these late-night binges can help reduce weight.

Read more: Weight Loss Tips for Beer Drinkers & Smokers | eHow.com http://www.ehow.com/way_5171916_weight-tips-beer-drinkers-smokers.html#ixzz1NKmkMJc2

Weight-Loss Goals: 10 Tips for Success

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Weight-loss goals — How do you set successful weight-loss goals? These 10 tips can help.

Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you think about and transition into your healthy lifestyle.

But not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals — for example, losing 10 pounds each week or fitting into your high school jeans from 20 years back — can undermine your efforts. They're difficult, if not impossible, to meet. And if your weight-loss goals are beyond reach, you're more likely to feel frustrated and discouraged and give up on your dieting plans.

10 weight-loss tips

It's OK to dream big. Just use these 10 tips for creating weight-loss goals that will help you achieve your big dreams.

1. Personalize your goals. Set goals that are within your capabilities and that take into account your limitations. Also, consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.
2. Aim for realistic weight loss. Healthy weight loss usually occurs slowly and steadily. In general, plan to lose 1 to 2 pounds a week (0.5 to 1 kilogram) — even if your initial weight loss is a little faster in the first week or two. To do this, you need to burn 500 to 1,000 calories more than you consume each day. Also, don't expect to lose more of your body weight than is realistic. For instance, set a goal of losing 10 percent of your current weight, rather than 30 percent.
3. Focus on the process. Make most of your goals process goals, rather than outcome goals. "Exercise regularly" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale. Just make sure that your process goals are specific, measurable and realistic, too.
4. Think short term and long term. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals can become stepping stones to reaching long-term goals. Because healthy, permanent weight loss can be a long process, your goals need to be feasible for the long term.
5. Write it down. When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk into your schedule? What do you need to get started? What snacks can you cut out each day? Then track your progress to see if you're meeting your goals.
6. Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date for your weight-loss program and don't put that date off for anything. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting.
7. Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable, and you're more likely to give it up.
8. Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks — a big holiday meal or office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.
9. Evaluate your progress. Review your goals each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Make plans for how you will reach your goals both today and during the course of the week.
10. Reassess and adjust your goals as needed. Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle. If you find that you have to make frequent adjustments downward or constantly scale back, you may not be setting realistic weight-loss goals in the first place — head back to tip No. 1.