Walking To Lose Weight

A big part of the walking to lose weight process is setting yourself up for ongoing success. We’ve previously mentioned the conclusions of a Consumer Reports analysis of over 20,000 people who’ve lost weight that the small number who maintain the loss keep almost the same exercise and diet routine that led to their initial success.

So a weight loss process requires a lifetime commitment to diet and exercise. This is also why we at Walking to Lose Weight prefer a weight loss approach which is easiest to maintain and is flexible enough to incorporate variety, any number of others, diverse interests.

This is really about activity.

There are 2 basic options. Create specific exercise opportunities such as brisk walking; and increase your activity choices in daily life.

Option one is to take a walk every day preferably of over 20 minutes duration because 150 minutes brisk (break out in a light sweat or do 3,000 steps in 30 minutes) walking in a week will result in some weight loss. For a quicker weight loss 250 minutes weekly is required. I find that to fit in a walk of 60 minutes daily which is the time frame this requires takes some adjustment. Knowing that it also is required to be a new lifestyle means I want to find a way which will enable me to incorporate it into my daily life with pleasure. So rushing in to 60 minutes walking daily and maintaining it over the long term, may not be easy for you, whereas adding in extra physical activity or a 20 minute walk may be more so. As you become willing and dedicated to finding the time for successful weight loss the opportunities present themselves and you make the choices which lead to this new slim life.

There also is the option of walking in private, at home, and the bad weather alternative of using walking dvds or a treadmill.

The latter exercise option of increasing physical movement through daily tasks is most effective if you have been sedentary. In this case any conscious choices to walk further or do more bending and lifting or jogging around the house, will have an effect. The only way to really know the number of steps you are doing is to use a pedometer.

When I started using a pedometer I was astonished at how few steps I did in normal day. Then I increased these by going to the mail box several times a day to check for mail instead of once only when I knew the mail had been delivered, choosing to go to the Ladies which was furtherest away at the shopping centre, taking several trips to the car to deposit groceries rather than use a trolley.

The object is to increase your daily step total to an active lifestyle level which requires a minimum of 8,000 and for weight loss at least 10,000 steps each day.

Some activities result in a disappointing response on the pedometer such as weight lifting so stick mainly to activity which has enough movement to register a correct number of steps. When naturally added activity from your housework, shopping and playing with the kids, doesn’t add up to the 10,000 required, add in dedicated walks. This has a dramatic impact on the steps walked in a day.

This is called walking to lose weight.

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Using calorie control while walking to lose weight ensures that the energy expenditure is greater than calories consumed in a given period, say a day or week, and the net result is weight loss.

There are many fans of the kick-start approach which hits while motivation is high with an intense effort whether exercise or diet, with the idea that this large weight loss results in continued motivation to make the ongoing changes necessary to keep it off, or keep going if more weight loss is necessary.

A review of the book Lose Weight in a Flash, prompts me to ask the question, does losing 65 lbs count as success if you then put 40 back on even if you maintain that net 15 lb loss? Lose Weight in a Flash bases it’s direction on an “impressive” result where participants started their weight loss program with a 900 calorie a day diet and 2000 calories burned in a week exercise program. They then move to a more moderate diet for the longer term. The initial loss of 65 lbs resulted in a net loss of 15 lbs after 5 years. Because sustained weight loss is statistically unlikely, medical opinion considers this 15 lb net result remarkable, but is it?

At what point in this 5 year study did they maintain anything? Or has it been a slow return of 40 lbs? And then would you call putting on 40 lbs in 5 years slow?
Once again this is is proof that the super-charged, quick start diet does not have the long term effectiveness of slower weight loss with ongoing modified lifestyle.

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Walking Paths

This may be the best aspect of walking to lose weight, the opportunity to become familiar with the various walking paths, scenic and otherwise, as well as local shopping centres, streets, parks and football fields. Neighbours will get used to seeing you leave for that early morning walk or nod and say hello as you pass. Some areas are friendlier than others and learning which is which becomes part of the fun of choosing to walk outside for our exercise.

I have many alternative routes and walking to lose weight gives me the opportunity to explore other areas.

An advantage for those walking in the local urban environs is it enables me to get to know where to get the best options in calorie conscious food. It can take time and questioning to determine which are actually the best choices when out.

Often dieters will immerse themselves in the details of preparing calorie conscious meals and snacks, which is a good way to go if you are responsible for others’ food but also if you cook for yourself alone. Challenges abound when shopping and cooking with unaligned family needs.

A strict but time-limited diet does require specific purchases and in some ways this is a little easier as the decisions have already been made. However the everyday and ongoing weight regulation which ensures a lifetime of happiness with our weight requires a build up of good, on-the-spot, food purchasing choices.

A walking route which includes the local cafes, coffee places and take aways provides food for thought!

How often have you made a decision expecting it will be the best from a diet view and it isn’t? For example I eat a slice of unbuttered raisin toast for breakfast when out. Generally the butter is served separately and I don’t use it. Very occasionally when I am eating somewhere new it may come already buttered. I have options- I can ask for it again without butter, not eat it or give it to someone else. For the future I’m reminded to ask for unbuttered raisin toast.

There is an advantage eating somewhere where you already know the best diet food option for you, particularly when joining others. Back to local food purchasing. When out and about particularly when walking to lose weight use this time and energy to look for suitable places for you. Getting to know what’s out there increases your chances of having an easy diet day.

Walking for weight loss increases every chance of success!

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What works best-Weight Loss Diets or Walking to Lose Weight?

Answer-Whatever works for you!

Passion about weight loss is common particularly amongst those who have succeeded. Conviction that the way it worked for me is best for everyone.

The large number of web sites which offer information is a guide to the interest level. Confusing for someone who just wants some help?

Weight loss and exercise including walking to lose weight are topics which can be covered anywhere from the extreme either end of complex to simple. This can be confusing so my advice is to choose a direction and try it until you decide if it suits you.

I believe that all that matters is where you start from – then choose what suits you at this point. Along the way if necessary change slightly or a lot.

I am an advocate for the walking to lose weight method combined with common sense such as restricted but healthy eating for over eaters.

The major reason for this is that walking is the easiest way to start exercising. Weight loss through diet alone has it’s attractions and latest test results agree with me that it’s more about sticking with the specifics of the diet, in other words they all work as long as the person dieting follows the diet.

Restricting energy consumed (calories) to less than energy spent will always lose weight. The choice which suits me is to lower calorie consumption enough to make a difference; add in enough exercise to easily use more than I’ve eaten daily.

Losing weight by not exercising can be easy if you just want to look at the scales: muscles are heavier than fat, therefore it would immediately reduce your weight on the scales to reduce calories and stop exercising, like bed rest. This muscle loss is the opposite of what you want.

What helps:

1. measured regular exercise whether by using a pedometer, minutes, distances. Daily counting of steps is effective. Gym classes or a favourite walking path. Don’t forget the treadmill or walking to lose weight dvd as effective in-home options.

2. healthy but restricted eating including meal replacement drinks or diet products if necessary;

3. committed eating/shopping habits and exercise time.

If weight loss could be like winning the lottery wouldn’t life be grand?

It isn’t generally and requires a process which needs to be followed with commitment to whatever that (healthy) process is.

Such a surprise…in the end what makes the difference is YOU!

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Mental Preparation as a Weight Loss Tool

So much of what we see when walking to lose weight is the result of our attitude, self-filtering processes which adjust our view in ways which suit our existing world view. We may observe others in a critical way or be intimidated which leaves us feeling justified in a decision to avoid changing or trying something which would otherwise point us in the right direction. When walking to lose weight say we are scared of failure, particularly public failure. Do your friends or family lack respect for your goals? Perhaps they assume it is easy to do what you find hard? Are you scared of their affect on your intentions? If so this is easy to compensate for. Simply find a way to be committed to walking for weight loss and what you are already doing while being open to new attitudes which may enhance your path. For instance if friends always meet for coffee and cake, say you will meet them there and make it an opportunity to walk for at least 10 minutes beforehand. And enjoy being the one making healthy and low calories choices.

As a good friend trying to help your friend feel better when she’s fallen off the diet or walking to lose weight wagon, are you eating more to keep her company i.e. so she doesn’t seem like a failure? Is this really a good choice? Research shows that the overweight tend to be surrounded by overweight friends and family.

One small way to continue with weight loss is to be aware of the other ways to enjoy yourself which don’t require over indulgence. On a special occasion sort out what you can eat when out, even take your own food if this is appropriate. Don’t fuss but on the other hand a good home cook loudly insisting you have cake after having already eaten may require you accepting basically to shut her up but the major part is what you do next. Take it home for someone else perhaps or take one bite and leave it in a discreet place.

If an occasion is based solely on eating and drinking you could drop in for 10 minutes on the way to somewhere else not wanting to eat before your meal but wanting to wish everyone well. Otherwise eat before you go and take only small bites from the food on offer. If this is a paid event and it’s hard to not eat when you are paying anyway, as often chefs will cater for special needs, ask for low fat or a diabetic diet meal for yourself.

Weight loss is easier when you are on your side. And if you’re finding it hard without the support from others you would like, look for other ways of accessing that support, from weight loss forums online to walking groups and celebrity or trainer dvds! Feel supported by these inclusive exercise programs and let them become your community.

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