Remember these two rules:

• Report only extra activities to your calorie counter. If your walk to your office every day, do not log "walking to office for 30 minutes" as an extra activity. Consider only unusual activities that contribute to extra expended calories!
• Always subtract calories you would have burned instead of exercising. A general rule is to subtract from 1.2 to 1.5 from MET values. In some cases, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jump rope (MET = 8) then additional MET would be 8 - 6 = 2.

How to find MET values of activities based on standard tables?

In order to make above calculations, you need to know MET values of activities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To find MET you just need to divide calories by duration.

Example: "Bicycling, stationary, general", "20 minutes", "140 calories" MET of "Bicycling, stationary, general" = 140 / 20 = 7

I know these calculations are somewhat tedious and in many cases standard calorie calculations are close to correct. However, in some cases they can significantly over or under-calculate calorie expenditure of activities and compromise your weight loss plan with daily miscalculations.

Mistake #3: Training with light weights and lots of reps

I have seen countless number of ladies come to gym, get lightest possible dumbbells, crank out some hundreds of reps and go home. Most often, these women do not get results they want. The problem with this type of training is that it does not burn many "extra" calories unless you spend a considerable amount of time in gym. Hefting Ken and Barbie weights in gym has a MET value of 3, which means that it burns 3 times more calories than resting in bed. Almost anything you do during day has a MET value of 1.2 to 2. Browsing internet on your computer has a MET value of 1.5. Realize that almost anything you do during day (average MET = 1.5) has about 50% overlap in calorie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in gym, only about half of calories burned are "additional".

Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in gym is not going to burn many extra calories.

Remember rule: less intensive activity (smaller MET), greater calorie expenditure overlap with casual activities; less intensive activity, more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at additional expended calories.

Mistake #4: Using "average person" calorie estimations

You can find all kinds of tables showing calorie cost of different physical activities on internet. These tables don't show your calorie expenditure. They actually tell you calorie expenditure of an "average person". These tables assume you are an average person that burns one calorie per minute at rest. Yes, we covered this in first part of article and it needs repeating. Most men burn more than one calorie per minute and most smaller women burn less than one calorie per minute at rest. In reality, these standard tables overestimate calorie expenditure of smaller people and underestimate calorie expenditure of bigger than average people. Combine this with common mistake of counting all burned calories as "additional calories" and you have a wide range of possible miscalculations.

Mistake #5: Going on very low calorie diets (VLCD)

Research has shown little to no difference in weight loss rate of 1200 calorie diets and 800 calorie diets. The 1200 calorie threshold is point where further calorie restriction does not yield faster results. Diets in range of 800 to 1200 calories a day suppress resting metabolic rate from very first day and after some weeks on these diets, metabolic rate has dropped by up to 20%. This metabolic drop is just a consequence of calorie restriction factor; other factors such as level of leanness may further depress calorie expenditure.

A big percentage of quick initial weight loss on a VLCD is water. VLCDs create an illusion of fast fat loss, while in reality most of weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because harsh calorie restriction makes you hungrier than ever. People on VLCDs often lack energy and move very little. When you stop diet, you are prone to instant overeating. Eating a very low calorie diet is ticket to yo-yo dieting.

Instead of using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight people who know what they are doing can employ VLCDs for a limited time. It is important to get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake should be high.

Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because large calorie restriction causes a greater proportion of weight loss to be muscle loss.

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So, what can be even Better Than a Miracle?

Consider this ...

For all things are for your sakes, that abundant grace might through thanksgiving of many redound to glory of God. For which cause we faint not; but though our outward man perish, yet inward man is renewed day by day. For our light affliction, which is but for a moment, worketh for us a far more exceeding and eternal weight of glory; While we look not at things which are seen, but at things which are not seen: for things which are seen are temporal; but things which are not seen are eternal. 2 Co. 4:15-18

When you receive a miracle of healing, that is an awesome testimony!

However, when it is for your sake that your healing comes over time, that becomes a testimony, too. You spend at least some of that time growing in your relationship with God ... that is, unless you don't believe God heals. God makes your trial a blessing, as God is plenty capable of turning whatever Satan does into something good. You become a forerunner, learning how to overcome, wherein you, then, have a testimony to help others find their rightful place with God, too, and that blesses you even more!

Also, as is often case, people, from all walks of life, have discovered ability to serve via internet ~ as their bodies haven't allowed them other options to serve. If they had been physically healthy, would they have, otherwise, ever dreamed to minister to hundreds, thousands, and hundred thousands?

In some cases, blooming where you are planted is most loving option God can offer. But, again, grace always has a point of redemption. When you finally know your importance in ministry, as a child of God, and are ready to serve, just as vigorously, without your physical or spiritual thorn, Satan has lost his power over you and it's time for your healing. Praise God!

Not only that but, those who've suffered with Christ will also be glorified with Him!!!

God sees and feels your every hurt. There is nothing that touches your heart but what it touches heart of God. Though, He also knows it is only for a season.

Sometimes, we view those with physical infirmities as weak, sinful, etc.; not realizing these are often God's chosen. In such case, God has granted these a time of spiritual growth. He does not see them as week or sickly, at all. In fact, He is so very proud, knowing that these are His true warriors; ones that didn't give up on Him no matter what.

And, what you also may not realize is that, in addition to all other lives you touch, every time you choose God in spite of all that ails ~ you are earning glory for all eternity! God looks upon heart and, when you realize your rewards, you'll finally 'know' it really was worth it all!!!

Though, not even Jesus could be all that He was yet going to be until certain things were accomplished.

But I have a baptism to be baptized with; and how am I straitened till it be accomplished! Luke 12:50

Always, God does healing and, often, via Jesus. There are choices we can make in process of overcoming. But, none-the-less, God calls rest to do our part.

If you want to see God's great army turning this land into something Better Than a Miracle, consider what God said.

Is not this fast that I have chosen? to loose bands of wickedness, to undo heavy burdens, and to let oppressed go free, and that ye break every yoke? Isaiah 58:6

© 2004 by Joyce C. Lock http://my.homewithgod.com/blessingsandlessons/ This writing may be used in its entirety, with credits in tact, for non-profit ministering purposes.