Kimberly Chandler, , and Roni DeLuz attend the '1 Pound A Day: Martha's Vineyard Diet Detox' Pre-Launch Book Party at Trump SoHo on February 11, 2013 in New York City.
Michelle Miller and James Hester attend the '1 Pound A Day: Martha's Vineyard Diet Detox' Pre-Launch Book Party at Trump SoHo on February 11, 2013 in New York City.
Notice that the negative number in the net calorie intake column,
the last column on the right, shows that I burned 3500 more calories than I ate
on July 12. This resulted in my weight decreasing by 1 pound by the next day,
July 13. Since my waist also decreased by 1/4 inch, the body composition columns
of the chart show that I lost about 1 pound of body fat with hardly any muscle
loss. By contrast, a person who fasts on nothing but water all day may also lose
1 pound a day, but 60% of their weight loss is muscle!
To increase my Energy Output on the chart on July 12, in addition to my usual 200 calories for sedentary and light activities, I walked 7 hours at 3.5 mph for 24.5 miles! At my weight, this amount of calories plus the additional calories from my RMR (resting metabolic rate...the calories my body burns at rest according to my amount of lean body mass) added up to a total of 4661 calories burned. Subtracting 3500 calories left 1161 calories for my calorie intake. To make better use of my time while walking, I spent several hours working on my computer and reading while marching in place.
I could have walked fewer hours, however, in that case I would have had to cut my calorie intake too severely to produce a net calorie intake of -3500 calories, and I would have lost muscle. Nevertheless, eating only 1161 calories as consumed on July 12 would usually not be nearly enough calories for me to maintain muscle mass on a regular daily basis, especially while burning so many calories aerobically. Why then wasn't muscle lost on such a low calorie intake? One explanation is that I ate very heavily late in the day before July 12. Those extra calories, perhaps as many as several thousand, were burned up the next day in addition to the 1161 calories consumed on July 12, supplying a much higher overall calorie intake that kept my muscle replenished while I aerobically burned fat.
only athletic people can manage a rate of body-fat loss of 1 pound a day by
walking 7 or more hours. This almost equals the mileage in a
marathon! However, the purpose of this article is to show how anyone in
any condition can use the numbers in The Body Fat Guide to choose a rate
of body-fat loss that is comfortably manageable for them.
A view of the atmosphere at the '1 Pound A Day: Martha's Vineyard Diet Detox' Pre-Launch Book Party at Trump SoHo on February 11, 2013 in New York City.
Jennifer Bergstrom, James Hester, , and attend the '1 Pound A Day: Martha's Vineyard Diet Detox' Pre-Launch Book Party at Trump SoHo on February 11, 2013 in New York City.