Walking To Lose Weight

Ultimately walking to lose weight is about using more energy than is taken in, preferably on a daily basis. With extra daily calorie expenditure it is easier for the body to reduce calories stored as fat. It can be grinding to track every morsel eaten particularly when dieting without additional exercise.

Once there is a basic understanding of how many calories are taken in on an average day then tracking the amount of exercise required can be the focus. This of course is on a diet (modified if necessary) which will allow you to eat less energy than you expend. Many resources are available for tracking calories burned. As the body becomes used to a particular exercise, it becomes easier, and less calories are used. It is helpful to take exercise to the next level each time you master one as this ensures the calories burned continue to be maintained. This can be done by increasing the time spent, the difficulty or using more muscles regularly. Tracking over time enables averaging say over a 7 day period. When a hard session which burns lots of calories is followed by one lighter than normal, this is accommodated because the results are calculated over a week. Averaging over a period longer than a week could become unmanageable. When counting steps for instance, I use a minimum number I must do any day (8000), the average I am trying for (10,000) and the target I would like to get to (15,000). My pedometer is set to count moderate intensity movement only.

Some good suggestions and weight loss tips can be found in many books. Averaging results over several days avoids a tendency to discouragement or over reacting to a particular day’s result. If too little has been done, suddenly the task may seem huge or if the activity level is high, a celebratory mood could result in overeating. This latter result is even more likely a disadvantage as it may mean lower energy output over the next few days while the body is in recuperation.

Sometimes a situation can force exercise sessions say on weekends only. This works well if the weight loss required is relatively small, such as 5 pounds. If, however the target is more substantial, say 20 pounds, the infrequent exercise may not be balanced by dieting during the week. It is easier to balance them both if they happen almost simultaneously, and have a positive reinforcement on each other. This way the purpose is still at the forefront of the mind. The good thing about regular use of muscles is that the body tightens and streamlines those muscles for most effective use. This is good as it gives us the definition and smaller measurements we generally want through weight loss. This will happen with the use of these muscles without dieting. However, any excess fat over the total body will still be on top of that new muscle tone until the fat is lost through reduction in calorie intake. Specific exercises help because muscles which aren’t normally used can lose the fat within the muscle and reduce in size. Fat within a muscle is always lost before the external fat. Increased muscle tone will create lines where none existed before.

Assisted walking programs through dvd or groups, can help.

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I know that walking for weight loss works. Basically for overweight, inactive people with no other major health or lifestyle issues, it can be simpler than other options although it is not necessarily simple in all situations. My reasons for starting this walk and weight loss blog have been covered in a previous walking to lose weight post.

Even with a lifetime’s understanding of how to put one foot in front of the other, western society does not embrace walking. After all we’ve focused much of our technological advances on getting rid of the need to walk except for the minimum necessary to move around. Now we are using technology to encourage exercise- and this is a great way to keep motivated, but walking itself is not considered cool.

For many other people walking is the first choice when trying to lose weight. Surprisingly then the number one comment on weight loss forums about walking is along the lines of I’ve been starving and walking every day and I haven’t lost any weight.

My response is to ask 3 questions: 1. How active were you before and what walking are you doing now? 2. How quickly and what type of results are you looking for? 3. What have you done about adjusting food intake?

1. Just any walking won’t do.

Generally an inactive person who adds in any extra walking on a daily basis will lose weight. For many reasons the amount of walking then needs to be adjusted continually to keep weight loss happening. Don’t think that walking once around the block for 3 months will be enough. As you improve in fitness but still want continued weight loss, additional exertion is required. Find other ways of increasing your activity daily.

A person who is already reasonably active cannot just add in a light 15 minute walk and expect lots of weight loss. The time spent, distance covered, difficulty level needs to be increased to keep the body slimming.

So it depends on where you start, how much you need to lose, and how much overall activity you are adding in to your life. For instance adding one hour daily but going to bed an hour earlier and getting up an hour later in the morning is not going to have as much effect as if the hour it totally additional.

For practical purposes it is best to walk enough to notice the difference-not a stroll but a stretch to do and you notice that you are better at normal activity which used to tire you. Sleep at night is easy but you can still get up in the morning. Using a walking for weight loss dvd which has this incorporated already can be helpful.

2. How are you measuring results?

Losing weight is often the perceived goal. This term can be used generically when losing inches may be the desired result. As muscle weighs more than fat tissue, a build up of muscle through exercise, affects the weight measurement one way and inches another as it is more compact.

It is well known that weight fluctuates – hourly. Many people limit weighing to set times say weekly or even monthly or sometimes prefer to use other methods to measure results. This can be body measurements, which are notoriously hard to do accurately on yourself. The one I prefer is to choose a piece of clothing which is familiar, whether is doesn’t fit at first or is too tight. The aim may be to fit into it or for it to be too large. A good guide to use is a belt. This could be for the waist or hips, or both.

Weight loss, trimming down, fitness all come in time with walking. Some other specific requirements such as tummy reduction or flabby arms will need other exercise besides walking e.g. crunches and weights. It is best to avoid fast weight loss through walking unless you have the time to totally commit 24 hours a day to walking and resting.

Don’t let your mind play tricks where you can’t see what is really happening and decide that it is not working when in fact it is. Often we can’t see the result, particularly at first when the changes are small. However it is just as likely to happen when substantial change is happening. I’ve noticed that in The Biggest Loser, over time I get used to seeing a contestant and decide that they haven’t lost much only to have the ‘before’ shot come up on the screen and to my amazement I can see the significant result they have achieved. What happens first is the overall reduction on the body fat generally and specific areas such as the abdomen may still seems pudgy. It takes a foundation loss of excess weight before the figure enhancements most of us want can be noticed.

3. How are you handling hunger?

Doing this right means getting hungry at times. This can be a good sign. Increased exercise levels on a daily basis are ramping up your metabolism and burning calories. Controlled eating means eating enough to keep your body functioning well without compensating for the additional exercise with reward eating. Thirst is unnecessary- satisfy it with water. Any light headed reaction during exercise which is all right normally, may mean extra nutrition is required.

Don’t allow yourself to get very hungry and then overeat. Eating enough but not too much, is the key. Any extra food and treats must be reasonable and take into account the calorie output of your day.

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Walking in hot weather – increase in temperature can have a dramatic effect if it is not taken into account.

One potential problem is dehydration. The solution is simple- drink more. Our bodies become acclimatised to a certain temperature and fluid input. The daily increase of ambient temperature during summer means that every hour over the 24 hour day the body is using more fluid to maintain its own temperature. Simply drinking normally will not be enough when the daily temperature is higher and water is lost from the body even during sleep. This means that the amount needed during exercise will increase (for instance, make sure a glass of water is drunk before walking) and overall intake increases. Otherwise, you may notice excessive thirst, particularly at night, and possibly a dehydration headache.

Sunglasses are a great idea to prevent glare, wrinkles and sun damage to the eyes. Hats are a must also. Ones that stay on and cover the back of the neck and shade the face. Make sure it is made from a light fabric or straw to allow evaporation but no holes. They also help with avoiding insects outside and I like to use a personal insect spray for this as well. As with everything else whether this approach suits you is up to the individual. Some people are hardier then others and I find, men often see sunscreen, for instance, as a bit wimpish.

In addition to temperature issues, the sun has a number of effects specific to the skin: sun burn, benign through to dangerous skin cancers and general photo aging damage and wrinkling from exposure to uv rays. The skin type and latitude of the location can affect the impact: for instance, here in Australia, where there is a high reported incidence of skin cancer. UVA rays are also renowned for aging skin. It is recommended to apply sunscreen regularly, with even and careful distribution over the body, e.g.exposed skin on the feet must be included. Use a broad spectrum (UVA and UVB) sun screen, water proof, either reapply on the go or get one which will be effective for the time you will be outdoors. Sun screen does not stay effective indefinitely so check the use by date before buying or using last years.

When walking I use a SPF 20, tinted moisturizer on my face and a children’s sun screen SPF 30+ for my body which contains both chemical and physical sunscreens. I also wear a foundation on my face whenever I am going out because this is a physical barrier to ultra violet rays.

Typically changes in weather can affect walking to lose weight. It may be simply the venue such as indoors versus outdoors, avoiding mudslides or puddles, or finding shade on a hot day.

I prefer to exercise indoors with air conditioning in summer. I still need to tie my hair out of the way and sometimes if I’m very hot I might dampen a small towel to wipe the back of my neck, to cool down. Taking a hot day into consideration, I choose options which allow me to continue to enjoy walking to lose weight under these conditions. This is when having a variety of different ways you find walking enjoyable is necessary to be serious about weight loss. One of the best is grooving to a weight loss and exercise dvd!

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There are many ways of getting walking to lose weight right. And I am using an approach which is basically about attitude, because there is nothing I am doing which is unique. In fact everyone should be their own expert because this is the only way that a walking program works. Benefit from others’ walking expertise, in this as in any other area of life.

An active lifestyle is forever after. This is changing your life for the better. This is making walking like breathing- something you wouldn’t dream of stopping. This idea is for you if you’ve tried, without success, to get to grips with slimming, tiredness, lack of vitality, depression. At this point the stigma about walkers or disciplined people is outweighed by the need to be actively involved in your own life- capable, confident and healthy.

Walking is the simplest way to do this. The many benefits of walking are demonstrable. Depending on the exact result required by you from your walking program will be the additions you make to the basic process. It is true that for specific weight loss goals, modifications can be made. Faster or more targeted results require extra workouts. Health issues may require modifications too.

You can incorporate expensive gadgets and accessories or have fun doing it in an eco-friendly or economical way. Whatever suits you. If you can’t walk outside try Walking Away the Pounds dvd from Leslie Sansone. Home walking can be cool!

I am feeling so good about how walking has become the hub of my exercise regime. Now I do not artificially introduce a walk, but find that it naturally occurs. I am delighted at how easily those steps mount up on a daily basis. I am finding that others are also talking about walking in a person-friendly way. The gym, treadmill or weights add variety into my routine.

Walking to lose weight is the way to win!

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When walking to lose weight, going somewhere always seems better than walking round in circles. Sometimes though a pleasant uncommitted walk is a nice way to enjoy the day. A bit of a meander or stroll, as long as the distance is there can be what is needed to succeed. Overall it is better to do some walking each day. Some days may be longer distances than others but it is important to keep walking. If you’re like me you know many people who, knowing you walk, tell you how they used to walk, and felt so good, but something happened and they got out of the habit and haven’t been able to get back into it.

This morning I almost went to the gym but at the last minute I drove past and continued on, not quite sure where I was going. It looked like being a nice day and as it is Sunday, 9.30 am is early. I hesitated but then pulled in to a shopping centre where I often walk to lose weight. This time however I did it differently. Usually I use it to get extra walking in while I’m shopping maybe going the long way round back to the car, for instance. However this morning I realized that this time of the week was much better for walking around the mall. Most shops other than supermarkets, hadn’t opened yet- they open at 10 am. I was able to park down one end of the centre. I then walked to the other end about 1 km away. I walked inside (air conditioned and in the shade), then outside (sunny and fresh air). There are 2 levels of shops and then another level of car park. All in all I found that without trying I had a pleasant environment with lengthy, alternative circuitous routes. At the end after doing a 4 km walk, I was able to have coffee and do some Christmas gift browsing. Going through the car park I played the game I have used the last few years I’ve been walking. I modified it from the traditional car spotting game for families trying to keep kids entertained during car trips. Choose a car, one that is not overly common in the area you live. Mine is the Chrysler PT Cruiser. I keep an eye out for this car and I recognize most of the local ones now. While they are far from common there are enough to make the game worthwhile. I take particular pleasure if I find one whose color I haven’t seen before. Playing games is one of the ways I keep walking every day.

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