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Walking to Lose Weight - For Mind and Body

Walking to lose Weight

Do you like to walk? If this is the case, that’s good news, since many doctors recommend walking to lose weight. Unfortunately, it’s a sad fact that for most Americans, the bulk of our weekly walking consists of going to and from our cars, homes, and office.

“Walking is a refreshing alternative to complicated aerobic routines and overpriced gym memberships.” It is a free and enjoyable activity that is already a part of everyday life. All anyone needs to do is practice the correct techniques, add a little more speed and a little more time to your walking and you will see yourself begin to lose weight. How to walk for best weight loss results?

If you’re like many people, you may be so busy that it’s hard to make time for a walk. Let’s look at a few facts about walking, and then explore a few simple steps you can take to help you walk your way to a leaner you!

Can Walking Alone Lose Weight?

There is actually quite a bit of evidence that leans towards the benefits of walking. Scientists at the University of Pittsburgh recently found that overweight study subjects who walked briskly as their form of exercise for anywhere from 30 to 60 a day, showed signs of weight loss without changing other lifestyle habits.

Adding just 30 minutes of brisk walking to your day can help you burn up to 150 more calories than you would if you did not do physical activity. Be sure to add intensity to you walking gradually. The faster your pace and the more you move your body, the more calories you can burn during your workout.

Facts about Walking to Lose Weight:

1. When walking to lose weight, how much is enough? Most weight loss experts recommend 30-60 minutes of walking each day, six days a week. Another way to approach it is to shoot for 10,000 steps per day, or about 5 miles. It takes the average person about 60 minutes to walk 5 miles. (The number of steps includes those you take in your normal life, so about 45 minutes of walking should get you to your goal.)

2. How many calories does an hour of walking burn? According to the Mayo Clinic, this depends on your weight. A person who weighs about 160 pounds will burn 200 calories per hour. If you walk for an hour a day you’d burn an extra 6,000 calories monthly, and would lose just under 2 pounds per month. This fact is why many popular diet plans advocate walking as a part of their program.

3. Do you need to ‘Power Walk’ in order to lose weight? Absolutely not. While moving faster or moving your arms will obviously burn more calories, you can realize excellent weight loss benefits as noted above – simply by staying consistent with your walking.
Keep a balanced pace and do not try to overdo yourself. Injury can happen when you least expect it and will definitely throw you off if you’re on a fitness and weight loss plan. Work on building up your endurance over time to be able to handle more vigorous workouts. 

What other health benefits do you get from walking?

Like other exercise, walking to lose weight can help you achieve a number of important health benefits:

  • Lowered blood pressure, increases your heart rate
  • Remain strong and fit and tones your body
  • Greatly reduce your risk of type 2 diabetes (or manage it better)
  • Raise high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
  • Lower low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
  • Improve your mood and reduce risk for depression

How Can You Walk to Lose Weight?

Simple steps to take when walking to lose weight :

  • Start slowly if your time is limited. Even 15 minutes will help, and will get you get in the habit of walking.

  • Make it fun! If you don’t enjoy it you won’t do it long-term. I like to use my walks as a time to commune with nature, so I make sure to walk on a path.

  • Find a walking partner. If you enjoy company while walking to lose weight, he or she will help you with accountability. Plus you get the benefit of connecting and catching up.

  • Try and create a special time when you walk every day. I enjoy walking in the evening when it’s quiet and many people are in bed. Listen to your intuition, and do what works for your lifestyle.

  • Be present – Focus on your breathing, and think about how your body is toning and getting healthier. Visualization works!

  • Multi-task if you must. A friend of mine has her social calendar full. She uses her hour long walks as a time to call friends, whereas she would otherwise wouldn’t get her walking in.

  • Here are a few, final tips:  Always remember to hydrate, and to stay in a safe, well-lit area when walking.

Try Different Walking Styles :

Walking to lose Weight

As you can see, walking to lose weight provides a number of other health and fitness benefits. Personally, walking is my favorite way to stay fit – it beats grinding away in the gym. Plus, it’s about as beneficial as jogging, with much less potential for injury.

The best way to lose weight and keep it off for good is to follow a healthy, proven diet plan – combined with an exercise plan. Again, it’s super important that you like your exercise program enough to stay with it, and walking to lose weight can be relaxing and energizing at the same time!

Sample Weekly Walking Plan

Weekly Walking Plan

Obesity and Depression - Are They Related?

Depression is an illness that causes persistent feelings of sadness, loss of interest, hopelessness and failure. Many people do not even realize that they suffer from depression. Others who are aware of their condition , often do not tell their families or seek treatment because they are embarrassed or awkward. Depression has been linked to heart disease , osteoporosis , diabetes and cancer. Many now believe that depression can also be a contributing factor to obesity.

In the world of research on the relationship between depression and obesity is a paradox. On the one hand you have the researchers argue that people who are obese are depressed because obesity leads to having a poor self image and low self-esteem , leading to social isolation. Obese people are often stereotyped , bullied, criticized and discriminated against , which reinforces the negative image they already have themselves. Obesity also causes heart disease , hypertension and diabetes. All researchers have linked to depression .

The other view is that people who are depressed have a higher risk of becoming obese . Researchers supporting this theory argue that chemical imbalances , mainly hormones cortisol and serotonin in the brain, are what lead to obesity. Cortisol is a hormone that stimulates the appetite , the production of glucose and fat storage . It is produced by the brain in times of stress . For a person who is under constant stress , it's like a flood gate opened. Cortisol keep pouring into the body, causing the person to have the desire to eat and the food is stored as fat .

We also found that people who suffer from depression have a decreased amount of the hormone serotonin in the brain. Serotonin acts as a neurotransmitter ( messenger ) in the brain . Has an influence on the psychological and bodily functions (ie , mood , the desire / sexual function , appetite , sleep , memory / learning, temperature regulation , and social behavior ) . In an attempt to restore serotonin levels to normal , people eat too much knowledge .

It is possible that these two answers are correct. Obesity and depression share many other factors and treatments for common risk in the form of changes in lifestyle. The risk factors for both include:

  • Poor diet / exercise
  • predisposed by family history
  • problems on stress , emotions , boredom
  • health problems - cancer , diabetes , heart disease , sleep problems
  • low self- esteem, self-deprecating , pessimistic

Recommend changes in lifestyle :

  • regular exercise
  • eat well
  • 9.7 hours of sleep
  • find social support
  • stress reduction

Research is beginning to show that obese people who undergo treatment for depression are more likely to change their way of life , resulting in improved weight. The same can be found in people who undergo treatments such as bariatric surgery to treat obesity. These people experience reduction in their symptoms of depression.

One thing is certain , researchers continue to look for the relationship between depression and obesity. Until a definitive link is found, people with these conditions and undergo treatment recommended by a doctor.

The Quickest Way to Lose Weight

There are several natural ways to lose weight, but is a quick way to do it . The challenge is finding the quickest way to lose weight .

Find the fastest way to lose weight

The fastest way to lose weight is to create a plan to fast results. You can do it yourself as follows :

1. Learn to read food labels . These often clear how much calories it has. Here's how you can determine which foods to cut out of your diet. You can change the food to cut every two days.

2. The most important part of losing weight as fast as possible is to stop drinking alcohol. Alcohol adds calories to your diet, but is also guilty of excessive snacking , which adds to the weight.

3. Cleansing the body is also one of the fastest ways to lose weight . You can accomplish this by adding fiber to your diet.

4. It is important to cut all white and carbohydrates .

5. Changing eating habits will also fast effect. Spread your meals throughout the day in small portions will help you lose weight faster.

6. Bloating can give the impression of a big belly . The fastest way to lose weight (if only apparently ) is to get rid of the swelling. Exclude foods that add to the excesses and prefer to eat foods that have a high water content.

7. Another aid is not cut breakfast, as it always is when you can have a lighter meal . The same applies for dinner ( dinner). Dinner should be light enough so that the food can digest easily , because your metabolism slows down when you sleep.

The fastest way to lose weight is not difficult

Often it's just a matter of changing food , avoid some and add others , usually do not have. It may seem drastic, but you want to have a result of quick work . You can accelerate your weight loss even more , if diet and exercise is added to your diet .

Many of the exercises should not be too complicated. Taking a walk is a way to help the process. You can do even better in hand walking the dog every day.

Walking to Lose Weight - Is It a Waste of Time?

Walking to lose weight is the best way to get in shape and stay healthy. However, most of all fake people and helps them to lose fat . In this article, I'll show you three simple but effective tips to ensure that you burn fat while you walk.

Tip number one

Brisk walking . This is what most people do not work. If you walk at a slow pace or regular , your body is not really working . But if you accelerate a little, then your body will work . Your heart rate will increase and you start burning calories.

Tip number two

Stop making reasons not to walk . Many times when people say that walking does not help you lose weight, you can not go , that's the problem - this is the person who said that. When you start to do what is difficult in life, including walking for exercise , your body will tell your mind to stop . After all, it is easier to sit on the couch and eat potato chips while watching TV .

That is why it is important to get an idea of the head that makes you want to stop the march . If you are out of combat, then use a sweatshirt. If it rains then carry an umbrella . Instead of finding a reason not to walk , do your duty to find a way around any problem that is on its way.

Tip number three

Be consistent . Nobody ever lost 5 or 10 pounds in a day. Losing weight takes work . And that means you need to stick with it. If you start walking for a week once and called good, you will never lose any weight at all . But if you are dedicated and burn fat and begins to look thinner .

These three tips are really just some of the things they must do to lose weight.

Why You Need To Lose Weight?

Reasons to lose weight :

1. To love and be happy with yourself for having a body that allows you to do things you could not do before , such as running, hiking and climbing.

2. To be able to put on skinny jeans, other short / tight clothes or go to the beach in a bikini and not feel shame and embarrassment in your body. Clothing will be more convenient, cheaper and easier to find.

3. To stop the feeling that we have failed in life in a way u feel more confident and less afraid to get out more.

4. To climb the stairs and get to the top without having to stop along the way to catch my breath.

5. To be able to step on the scale and be absolutely proud of his accomplishments and his new weight.

6. To have friends , family and colleagues to congratulate you on how you look at it , instead of criticizing you.

7. To be actually able to smile at the camera and I love when people take a photo . No need to run and hide

8. No breaky makes it painful! No more painful arms or legs! More knee problems ! No more sore feet !

9. To enter a room and be the healthiest person to see her.

10. To eat and not feel guilty about it the next day or people staring at you while your buffet.

11. To be able to enter the room and not worry about having people look at you because their obesity.

12. To prevent people put you down and hurt you by telling you that you need to lose weight.

13 . To really enjoy shopping and buy whatever you want , because finally looks at you .

14 . To have more energy to spend time doing things you love to do like dancing , surfing, etc.

15 . To minimize the risk of stroke, heart attack, type 2 diabetes or cancer so you can live longer and
embrace life .

16 . play with your kids without getting out of breath within 30 seconds.

17 . To be able to look in the mirror and look like a new person.

18 . Get rid of double chin and chubby round face .

19 . Hurry up and lose everything if you can forget about having to lose weight.

20 . Get a sexy toned stomach . Who does not want to flaunt abs right?

21 . Do not break a chair when you sit in a flimsy plastic .

22 . To be able to walk faster with ease.

23 . You will be able to swing on a swing without worrying about breaking or getting in the car and put the belt easily or ride a motorcycle without the additional load on the side of the seat .

24 . To set a good example for other people or children and even encourage weight lose weight too.

25 . To be able to ride a horse without worrying about injury.

26 . To be able to reach your shoes and tie them without any hassle .

27 . To be able to fly safely .

28 . To reach the toes and you can cut the nails without any problem.

29 . Do not get excited when someone asks how much you weigh

30 . For people tell you they want to have a body like that

These are some of the hundreds of reasons to lose weight. Occasionally take these and visualize yourself in a few months from now and think about how you feel these achievements in your life. By focusing on these will help you stay motivated.

Twenty Weight Loss Tips for 2014... To Infinity and Beyond

1 . This is not a weight loss program ... - Its about fat loss for a better way , personal health and self-esteem . Chances are if you are looking at Google weight loss , you're just a little frustrated with the status quo.

2 . Skip fad diets , weight loss foods , quick weight loss programs of exercise equipment, weight loss supplements , focus on redesigning your life and find true love in you. This is not a " diet" is a life project .

3 . It goes to the gym X number of times per week. It is physical activity , exercise and training ... what you like and what I can fit your schedule . If you think " No time " is due to lack of exercise , no offense, but do not know what year it is.

4 . Use a pedometer ... the easiest way to increase your health ... truth serum activity.

5 . Set goals and incentives depth measurements . No " I need to lose weight for the wedding. " Real deep , objectives that require serious self-discovery, intrusive.

We don't "find ourselves" in life... we create ourselves... create, hone, create hone...

6. Always think of your children, your family ... is focus!

7. We are # 1 model and mentor for our children - for better or worse .

8. If you feel that torture or private ... more research

9. Make sure your gastrointestinal health is optimized ... supplements not skip ! Belly fat is very complex !

10. This is not just about the scale ... wear loose clothing , use a tape measure

11. Blood tests: I personally think the most significant of all encouraging reward get a blood test now , and after 6 months of his " love of her life " program - retest . Wowww !

12. Journal - diarize car ... is not only the food and exercise ... do not forget the column Bravo !

13 . It really is the hardest part : Analyze your eating habits, habits , timing, triggers, food choices ... It is not easy to open ourselves processes

14 . Comfort foods are a must and realizes - That to comfort your mood and comfort of their health

15 . Analyze friendships ... the best way to show love for others is contributing to your health ... seeking to contribute to your health or a partner in crime?

16 . Alcohol ... empty calories that nothing positive for your health or nutrition help , cause the body to store fat , and we are driving while intoxicated , intoxication and drunk food!

17 . He should ... real, realistic, you ... he is not trying to be a Hollywood icon . Celebrate you

18 . Look at your program you love your fat loss , anti -aging, beauty secrets, opportunity for brain development . Welcome challenges as a chance to win !

19 . Learn to identify and be fully aware of the changes and physiological benefits : energy , concentration, mood , self pride ...

20 . Hiring a health coach , are not strictly a personal trainer. A health coach is well seasoned collectively against risks to their health. By adopting an integrated approach to a level of health and fitness focus , feel more power and reap the benefits of powerful physiological rewards to stay true and in love. Divide and conquer your inner saboteurs , allowing your healthy and happy to come to power !

Shira Litwack , professional medical fitness ... Proud creator of many health enthusiasts and health business culture worldwide ...