Walking and Calorie Reduction For Losing Weight
The vast majority of people have unrealistic expectations for losing weight. This costs them more than the disappointment of another failed diet, it costs them their health. Most people jump from program to program, and from diet to diet because they believe that something else may give them some magic and that this time, it will definitely work. Unfortunately, because it took a while to get to this weight, it will take a similar amount of time to lose it; this is definitely where slow and easy wins the race. So, do not make plans to be a supermodel next week.
Instead, work on the problem from an expectation that you will accomplish your plan a few pounds at a time. Make a plan to lose a few pounds every week, and when it is approached from that perspective, it's really not that difficult. What is required is a moderate increase in exercise (make sure that your doctor approves the routine before you start), and fewer calories - think of small steps and smart food substitutions.
Walking for a Quick Weight Loss
Walking is a good exercise for a significant amount of people. Walking is considered a low-impact exercise and could be used by those with knee troubles. Of course, in any condition, it is important to confirm that with one's physician before starting this or any other exercise routine. The calories burned to depend on the weight and walking speed. However, a person weighing 190 lbs, and walking at speeds of between 2 (slow) - 4 mph (fast) will burn approximately 200 - 350 calories/ hour. If the athlete weighs more, more calories are burned. Walking in 6 of the 7 days per week (as per US HHS recommendations), a slow-pace walker will burn 1,200 calories, while a high-speed walker will burn off 2,100. Burning 3,500 calories will shed 1 lb.
Combining a walk with a mild reduction in calories makes it possible to lose the 1 - 2 lb per week that is the generally recommended pace. According to the HHS/ USDA estimates, a 35-year-old male typically needs 2,200 to 3,000 calories per day (a doctor or nutritionist can help you figure out your exact number). To settle on a pace of 1 lb of loss per week, you need to not eat an additional 2,300 (for a slow walker) to 1,600 calories (for a fast walker). This is about 328 - 228 calories per day, or about 1 candy bar, or 3 cans of soda per day!
Walking makes it easy to lose weight
The moderate increase in physical activity, coupled with a moderate reduction in the amount of food eaten will help. Walking for quick weight loss works.
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