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How To Get A

Great Bikini Beach

Body By Summer

June 22nd, 2009

The Belefast Telegraph

BELEFASTTELEGRAPH.CO.UK

What do you have to do

to lose a pound of flesh?

When most of us think

dieting,

we think about losing seven

to 14 pounds from around

our tummies and thighs,

if not more.

We see our silhouette

rapidly slimming down.

We imagine the surprise

on everyone’s face when

we strip off on the beach

with a body to rival

Kelly Brook’s.

___KELLY BROOK

Yet what effort is required

to shed just one pound of

excess body weight?

If we take it slowly,

losing one pound

of fat at a time,

maybe we’ll stand a much

better chance of reaching

our weight-loss target.

Just as importantly,

we may stand a better

chance of keeping the

weight from creeping

slowly back on.

Many fad diets claim they

can help us lose three to

six pounds a week.

However, medics recommend

we don’t lose more than one

to two pounds over seven

days if we want to maintain

our health and well being.

Shift

To shift a pound of fat we

have to eat less and move

our body more.

We need to burn more

calories then we consume

through physical activity.

One pound of flesh equals

3,500 calories, so in order

to lose one pound of fat

we must burn 3,500 more

calories than we are

consuming each week.

Or we need to reduce the

amount of calories that

we are eating.

By reducing our daily calorie

intake by 500 calories a day,

we can reach a weight-loss

goal of losing one pound

during one week.

So, we can add an activity

each day that burns 500

calories.

Or we can eat 500

less calories a day.

However,

a better approach is to

split the 500 calories between

exercise and food —

for example, eat 250 calories

less of food,

and burn 250

calories doing exercise.

Some people respond by

eating one less meal

per day.

However, to feel full and

energetic throughout the day,

many of us require three

regular meals and one snack

over 24 hours.

Instead, you can cut back

on portion sizes to reduce

calories.

Make all of the three

meals equivalent in

size and low in fat.

Do not skip meals.

This may help you lose

weight in the beginning,

but it fails in the long run.

Skipping meals could make

you feel too hungry or

light-headed later in the day,

and may cause you to over

eat at your next meal.

Burn

So where do you start

in your new exercise routine,

and how many calories do

various exercises burn up?

Remember,

you’re aiming to burn 250

extra calories per day —

to lose one pound in

weight a week.

This is combined with eating

250 less calories a day.

If you aim to lose

two pounds a week,

you must double your

efforts on both counts.

Here is a sample of

how many calories

various exercises

burn off for every hour

you spend doing the activity:

child care (207),

cleaning (207),

cutting the grass (325),

dancing (266),

walking briskly (236),

or cycling at a

moderate pace (472).

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Swim

Other popular exercises

we might do in order to

shift the flab include:

jogging (413),

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aerobics (354),

stretching/

hatha yoga (236),

swimming (472),

stairs/treadmill (354),

golf (236),

horse riding (236),

sailing (177), or

weight lifting (177).

So, how do you shed

250 calories a day in order

to lose one pound a week?

Knowing the calories

contained in different

foods makes is easier to

decide what to eat,

and what to avoid.

Count

Here is a selection

of everyday foods,

and the calories they

contain per average serving:

bagel (140),

digestive biscuit (86),

Jaffa Cake (48),

naan bread (300),

spaghetti (303),

crisps (198), and

pistachio nuts (152).

Other popular foods,

which can be cut

back on include:

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milk chocolate bar (255),

cheeseburger (300),

slice of pizza (125),

can of coke (142)

and glass of red wine (80).

So by keeping an eye on

the number of calories you

consume and increasing

your levels of physical activity

you can lose a few pounds

before your summer holidays

next month in a safe

and healthy way.

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__________________________

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____THE STORY

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VENUS AT HER TOILET

1608

Peter Paul Rubens

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___“The beauty of a lady

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VENUS, CUPID,

BACCCHUS AND CERES

1612-13

Peter Paul Rubens

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“True beauty is not seen by the eye but heard in the whisper from the heart.”

________Rash Manly

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