If you want to lose weight, then you need to consider your calorie balance. Put, if you consume fewer calories by eating and drinking than you expend by physical activity, you will tend to lose weight. Physical activity includes practically everything that you do during your daily routine. You use up calories all the time during the day. Watching the TV, reading a book, surfing the internet – all of these activities burn off calories.
Your metabolic rate is the speed at which you burn off calories. Of course, different individuals have different metabolic rates. We all know people who seem able to eat as much as they like without putting on weight. They probably have a metabolic rate, which is higher than average.
That’s one reason you should include some regular exercise elements in your weight loss program. When you perform an exercise, you will burn off some calories, which is excellent, of course. However, what’s even more important is that, as long as your exercise is conducted consistently, it will raise your metabolic rate. You will burn off more calories than before – even when you’re not exercising – and that could help you see better results, and a lot faster than if you rely solely on dieting to lose weight.
The important thing is consistency. You don’t need to go to the gym and get all hot and sweaty; a low-level workout will give you results – if it is performed consistently. Walking is a very popular way to take exercise. You already know how to do it, it’s cheap – there are no costly monthly membership fees, you can accommodate it in your day to day routine whenever it suits you best, and you don’t need any special training or equipment. It has very many health benefits and helps you lose weight and, as it’s a low impact workout, it has a very low risk of injury.
If you want, you can increase your walking workout’s efficiency using the latest fitness footwear design. You can now purchase specially engineered shoes such as Skechers Shape Ups, Reebok Easy Tones, MBT’s, and Fit flops sandals – all of which use specially designed soles to increase the amount of work done by your lower body muscles and to help trim your butt and tone your legs. However, even if you don’t feel the need to try any of these, do be sure to get yourself a pair of shoes that are a good fit and are comfortable. You’ll find it hard to keep up your walking routine if you have blisters or if your shoes cause you any discomfort.
A lot of people ask how many calories walking will burn off. Your weight is an essential factor. Someone heavier will use more calories per mile than a lighter person – simply because they carry more weight over the same distance. An approximate rule of thumb is that a 180-pound person will use up about 100 calories per mile walked. A 130-pound individual will burn about 84 calories when walking the same distance. Suppose you want to know more precisely how many calories you are using up. In that case, an Omron pedometer is accurate to within 5% and can store and display your results in terms of calories burned, distance covered or the total number of steps taken.
Health and fitness professionals generally agree that a target of 10,000 steps daily is required to achieve a whole host of health and fitness benefits – not just weight loss. But you don’t need to do this immediately. Take your time and build up at a pace you’re comfortable with. If you haven’t exercised for a while, then seek your doctor’s opinion before you begin any new exercise program. Remember, consistency is critical and taking your exercise regularly. Brief periods of high-intensity activity are nothing like as good as regular low-level exercise. That’s why walking is such a great option.