Weight Loss by Walking

By: Alex Fir

Exercises are great for your workout program for the reason that they help tone sagging muscles while burning calories at the same time. However, aerobic exercise is one of the best ways to burn fat. A fantastic way to get an aerobic workout is walking.

Walking is the most successful and easiest workout we can use in our exercise routine. But you need to know how to do it properly in order to get the most from walking. Here is how weight loss by walking works.

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Here’s hope for all those who feel that they need to lose a lot of weight for their diet to be successful. According to a new report, this does not have to be true. Even if a moderately obese person loses around two to five kg, he can consider it a successful experiment in weight loss. So if you are on a diet such as the low-fat, low-carbohydrate or Mediterranean and lose a few kg, consider your efforts successful. Apart from the amount of pounds lost, you should consider factor such as the drop in low-density lipoprotein cholesterol. This helps you lower the risk of developing cardiovascular disease.

Weight loss should be seen as one of the many benefits of adopting a healthy lifestyle that also enables one to cut out the risks of diabetes, stroke, cancer and many other ailments. Don’t fall for fad diets that want you to eat food of a particular color and eschew a lot many other food types. Do not take weight loss pills as these can damage the cardiovascular system. If you really wish to lose weight fast then the safest and simplest way is to eat less and burn more calories. Done within limits this is guaranteed to make you shed a few pounds. Of course, this cannot be done for a long period. It’s a short term exercise. So, focus on improving overall health instead of focusing totally on a slimmer waist and don’t get taken in by so-called weight loss experts who advise you to stop cardiovascular exercises as these can make you eat more.

There are always two ways to accomplish a target; a long arduous way that is usually the right way and a short cut that more often than not yields temporary results. Perhaps of all human endeavors this is most relevant when we talk of man’s eternal battle with his bulge.

As P.T Barnum said – “There’s a sucker born every minute and there are two to take him”. Applied to the endeavor of weight loss it means that for every person trying to lose weight there are two people out there trying to sell him a weight-loss or fat burn pill. What’s more these spin meisters will shove some quasi scientific jargon in your face and use Latin instead of simple English words to describe a condition, which they will exaggerate ten fold.

Companies selling fat burners feature models claiming that it’s the capsule that they pop that has given them the shape; even though your better sense screams inside you that this is simply not true you reason against reason. The chimera of a toned tummy appears within grasp and you reach for your wallet. You suspend common sense and believe what the ad says about proper nutrition and exercise not being enough to make you lose fat because your cortisol levels are too high!! You simply have to take their miracle pill if you wish to lose flab in this lifetime.

Another trick that these vendors use is that they invoke respectable studies to back their product but do not mention if their pills have the “active ingredient” studied in the research in the same proportion as in the study. Often, they try to hide behind the “proprietary medicine” façade. Also, it is not uncommon to have vendors push research carried out on rodents as proof that the ingredient they are selling actually works. Without prior research into the effects of a drug on humans and in the absence of FDA approval, consuming any such drug can be detrimental to your health. Know that testimonials do not count for much in most cases, do your own research before taking the plunge with any pill. Of course, the best thing to do would be to not take the plunge at all.

The ads and claims made by most fat burner capsule makers are blatantly misleading and false. In fact several of these companies are facing lawsuits from individuals as well as the Federal Trade Commission for intentional falsifying of information and make wrong claims about their products. All so-called fat burners are either appetite suppressants or work to increase the metabolic rate. However, the effect of such drugs is minuscule and the amount of calorie burning that they actually offer can be achieved in a healthier way by a number of other activities such as a brisk ten minute walk, taking the stairs to climb to the fourth floor, a little aerobics, etc.

Then why are we so ready to turn ourselves into couch-attached pill popping wastrels. Because we fall prey to clever marketing and we can get lazy. Pills cannot replace activity, loss of activity leads to serious muscle atrophy that cannot be corrected by popping pills.

If at all you do take these fat fighting pills make sure to check for information on contraindications and safety information. Often, such drugs with stimulants are not recommended for those with a heart condition and for expectant mothers. Diabetes and high blood pressure are other conditions in which consuming such medication may lead to complications.

The most popular miracle in a capsule for the past few years was Ephedra. It was used by a large number of college athletes and people wanting to get slim. The FDA classified Ephedra as a dietary supplement that was “presumed safe”. However, an increased number of cases filed by citizens against the vendors peddling ephedra finally led the FDA to ban the herb. Use of ephedra led to several cases of myocardial infarctions, seizures, strokes, and death.

There is a serious problem of regulating the proliferation of diet pills because they are not required by law to be tested by the FDA. FDA’s actions are corrective instead of pre-emptive, which means that a fat burning pill can be bought over-the-counter or as a prescription drug and continue to be sold till evidence against it comes to the fore and the people raise their voice. This can take years and in the meantime many lives can be damaged by these untested drugs.

As it is these drugs are risky, things can get worse for people who try to speed up their weight loss program by overdosing on these drugs. An overdose can result in convulsions, hallucinations, breathing problems and death. It is just not possible that these drugs that interfere with the body’s metabolism and restrict its ability to absorb fat, give a false feeling of satiety, and reduce weight by eliminating water can ever be helpful in the long term.

If you are taking diet pills and are experiencing any of the following symptoms, stop taking these pills immediately. Anxiety, insomnia, tightness in the chest, dizziness, irritability, stomach pain, vomiting and diarrhea are symptoms you should be wary of. Often, people who take to these pills have problems with their self esteem and without knowing they get emotionally dependent on these pills. When one pill does not work to their satisfaction they hop on to another pill, it is important that these pill hoppers ditch this ride to nowhere and try to lose weight the honest way.

Healthy way to lose weight.

Our eating habits are strongly influenced by the emotions we feel. Our thoughts and will power play a significant role in deciding the amount we eat as well as the success and failure of our dieting expeditions.

Here’s how emotions affect our hunger pangs –

* Anger, depression, anxiety, boredom, and loneliness are triggers for reaching out to the cookie jar.

* You may wish to dull the pain of a confrontation or wash away the memories of being put down by your boss with a jumbo milk shake.

* Emotional hunger also manifests itself when you take food to overcome the anxieties of a close relationship and to avoid thoughts of rejection.

* If self-doubts plague you and you eat to push them down then you are a victim of your moods that push you to eat in excess.

* You may be using food to fill the gaps caused by the unfulfillment of some basic needs such as trust and a sense of belonging in a relationship.

* Often deprivations and hardships experienced as a child are strong triggers to an uncontrolled eating episode.

* You can also view eating as a means of asserting yourself. Nobody tells YOU what to eat!

* You may also take recourse to eating in order to avoid a challenging situation; either at home or at work.

In order to get the most out of your body from a diet you need to first get the most out of your mind. This is how you do it.

Start with a positive attitude. It has a lot to do with the final outcome, more so than the popularity of the health club, the drive of your trainer, and any miracle foods that you may be banking on. Do not whinge or rationalize lapses in your commitment. It will only distance you from your objective. If you have it in your head to do what it takes to achieve success, you will outdo yourself and achieve superlative results regardless of any shortcomings in genes or resources.

Plan for the long term. Treat getting into shape as an event forever and not just a temporary activity to lose a few inches. Equate wellness with a healthy lifestyle. If it involves making some tough decisions then please take those tough decisions. These will most probably be about your self-control, eating habits, and exercise routines.

Be practical and push yourself to achieve those practical aims. Do not start something that you may not be able to finish. Follow through on your decisions. If you become a member of a health club then do go there every day. Complete the entire course of a diet or an exercise plan; do not give up mid way.

There is never a “best moment” to start exercising. The best time is NOW. Do not procrastinate. You have to will yourself to achieve what you wish. Things “hardly” attained are better retained and you owe this not only to yourself but also to your loved ones. Take control of the situation and do not make excuses or shift blame for never being able to get started. Get mentally prepared for some tiredness and inconvenience. The soreness factor is largely a function of your own perception.

Accentuate the positive and focus on what you are gaining. Giving up those cheese and chocolate cakes is actually adding years to your life.

Remember that a target, any target is achieved by focusing on the final deliverable at all times. It is impossible to stay highly motivated all the times and the process will appear tedious at times but do not yield to the temporary relaxations. You do not have forever to get started. Work on it from now and enjoy the fruits forever.

Motivation for anything worthwhile does not come easy, especially if it involves sustained effort over a period of time. Motivation can get you started but you need to keep at it to succeed and for this you need to determinedly follow a plan.

The philosophy holds true for your weight loss efforts as well. The biggest motivation killer is procrastination followed by the fear of failure. We are creatures of habit and it takes some doing to get out of a set routine, especially if it is a very comfortable set routine that we are following. To break out of the procrastination mould, will yourself to work towards a weight loss objective once you have charted out a path. The fear of failure is linked to procrastination. As we delay the beginning of a process and fail to get into a regular schedule, the fear of failure starts to grip us as the target date approaches and we don’t have the desired weight loss to show for our efforts. This in turn leads us to dump our efforts and get back to being our old selves.

Motivation also depends upon our definition and perception of our weight loss objectives. If we are going to treat weight loss as a necessary burden our approach will be more than just tinged with negativity. It will be half-hearted and the results or the lack of it will show at the end of the time frame. Instead, if we choose to consider our weight loss regimen as a part of a lifestyle that is geared towards health and being disease free then our outlook too changes accordingly and saying no to that bag of chips or pulling up your socks for that early morning jog is no longer a drag.

Keep in mind that you are going through a period of temporary discomfort because the benefits far outweigh the present inconvenience. It’s as simple as that. Whenever you feel dispirited remind yourself that the benefits that await you will far outweigh any pain that you may feel now. So, be prepared to sweat it out in the mornings.

Information and desire will have to go hand in hand if you wish to continuously maintain a high level of inspiration. Information comes from external sources such as reading success stories that can give you a push.

You could consider being a part of a group where you can feed off the successes of one another. Add variations to your routine so that boredom does not creep in. Follow different routes when going for a walk. Track your progress and set benchmarks. Maybe keep a training journal that can help you tick off milestones as you achieve them. A great way to stay motivated is by reducing the workload specific to weight loss activities, what this means is that you increase the amount of incidental work that you can do to lose weight.

Denizens of celebland are under ever increasing pressure to look good and keep fit. Well, at least, what they or their fitness gurus consider is “fit”. Often mortals like us may recoil at their definitions of “good looks” and “fitness” but that does not hinder our fascination with these paragons of ethereal beauty. It also has something to do with the bizarre extent to which the celebs will go to; their determination and often their naiveté a source of inspiration for some and amusement for others.

Celebrities are always stressed to maintain their brand image and in an age where image is everything, a body-image counts for a lot, a lot of dollars that is. The only reason they will endure fat is if its making them money, otherwise it’s off with the fat!

Here’s a look at what some of our favorite celebrities do to maintain their figures

Julia Roberts, she of the million watt smile, is for many the epitome of the yummy mummy. This 40 plus lady is a mother of three and one of the most in-demand actresses in Hollywood. At 5’9” and a slender frame, Julia by her own admission is not a diet control freak, rather she is one who “eats like a cow and could eat all day”. However, she does have a personal trainer who performs the very important job of keeping “sinful foods” out of Julia’s fridge. Julia trusts BOSU for keeping her butt firm. BOSU, by the way, stands for Both Sides Up. It’s a fitness board cum exercise board. Julia follows the Perricone Prescription diet that stresses protein and prohibits carrots, bananas, watermelon, flour, raisins and corn.

Jessica Simpson, the one whose curves run endlessly but her acting abilities run the gamut from A to B, has managed to achieve what all women hope for. She has managed to lose weight without losing her curves. Jessica had earlier tried the South Beach Diet but this time round it was the 5 Factor Diet, which she decided to favor. Jessica had to make some tough decisions like foregoing the bread baskets bought to the breakfast table and refusing free desserts bought to her table. She had to make do with rudimentary food items like grilled chicken, seared fish, broccoli and asparagus. Apparently Jessica couldn’t sum up the will to do all this alone and so she had her personal trainer stay with her for three months so he could do the ordering at food time.

Janet Jackson, she who gave the English language a new phrase – wardrobe malfunction, went into a self-imposed hibernation after the infamous episode. During the period her weight increased to 180 pounds. However, Janet came back in shape by following what is now known as Janet Jackson diet. In a period of four months Janet lost around 60 pounds and her astonishing weight loss has given her the idea for a new weight loss book and video. Janet ate four to five portions of gourmet food especially thought out for her. She managed to maintain the required ratio of calorie deficiency by going on an only-liquid diet for some time and following a rigorous exercise regimen that included reverse lunges, good mornings, leg presses, push ups triceps super sets, later at raises, kick boxing, basket ball, etc.

The above mentioned celebs followed what the rest of us can identify with if we tried a little hard. However, there are others whose dieting regimens and ideas make us doubt their sanity and their gullibility in giving into these diets. Generally, most fad diets are exercises in silliness with quick results and quicker weight gains, however there are some diet ideas that truly take the cake or make that a wheat-bran cake with skimmed milk.

One would have to place the baby food diet at the very top of the list of bizarre diets. Top marquee names such as ReeseWitherspoon and Jennifer Aniston are devoted to this outlandish diet wherein you substitute good wholesome food or whatever else that you are eating with baby food. You can’t think of a more childish way to get malnourished. It’s as gimmicky as it can get. Feeding adults with a balanced diet, balanced for babies that is.

A great diet for those who are fat and fans of maple syrup. Beyonce has shown the way with the maple syrup diet albeit at a great risk to her body’s balance of potassium, sodium, and other vital elements. You cannot beat the maple syrup diet for simplicity. Beyonce apparently lived on maple syrup, water, and cayenne pepper for 14 straight days. She ended up losing around 13 kg or 2 stones for her role in Dreamgirls.

Another silly diet with a silly name – the one-hour TV diet has its own set of votaries including Sarah Jessica Parker and Jennifer Aniston; however the most famous would have to be Jordan who lost around 2 stones of fat post delivery. The crux of the diet is that you cannot watch more than one hour of TV in a day.

Perhaps the most cruel and tortuous of all diets, this one has been famously endured by Geri Halliwell. Geri took vitamin injections to keep her weight down after her other attempts including the Atkins diet had failed. A desirable or perhaps not-so-desirable side effect of her vitamin shots was that Geri felt hornier than normal most of the time. At the height of her fame she was surviving on half a plate of noodles and some boiled carrots.

Emotional eating contributes to many of our weight loss challenges.  Shift the emotions you have with food to relationships, where it belongs. (5:45)

Eating chocolates is normally my idea of a good Valentine’s Day, however this year I’m still sticking to the New Year’s diet. So instead I’ll be at the gym. Here’s a video workout for your Valentine’s Day.

Here’s a diet that you haven’t tried. It’s a weight loss plan with the catchy slogan, “When it’s in you get thin.” (1:42)