Walking For Weight Loss: How Many Calories Does It Burn?

People who walk daily have a lesser incidence of cancer, heart disease, stroke, diabetes and other killer diseases. Not only does walking make you healthier but it also burns calories, creates psychological well being, increases metabolism, strengthens muscles, increases flexibility, improves respiratory function and helps concentration and memory.

This should give you plenty of reasons to try and walk a little each and every day. Besides that, simple physical inactivity is one of the leading causes of ill health.

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Walking not only benefits you but it also benefits the Earth. By learning to walk rather than driving a car you are doing your part to help the environment by not releasing toxins into the air, which hurts the long-term stability of the planet. A short four-mile trip you take walking keeps about fifteen pounds of pollutants out of the air we breathe.

Walking For Weight Loss: How Many Calories Does It Burn?

Walking also saves you money on gas and other expenses associated with your vehicle. Every time you start your car it costs you about five cents considering current gas prices. Needless to say driving anywhere adds to this enormously. Yet, most people still use their vehicles to make short trips, which could easily be made by walking. If you can even make the simple choice to walk once a week when you would normally drive you will go a long way toward making a difference both in your pocket book as well as in your life.

Walking is also a stress reducer. Stress has been proven to contribute more than any other factor to the reduction of longetivity. Walking can help reduce that stress and increase your longetivity.

One of the primary reasons people decide to walk is to lose pounds.

There are some simple formulas you can use to determine how many calories are being burned according to your weight and how fast you are walking.

3.0 miles/hour (20-minute mile): Burns .027 calories/pound/minute.

3.5 miles/hour (17 minute mile): Burns .033 calories/pound/minute.

4.0 miles/hour (15 minute mile): Burns .042 calories/pound/minute.

4.5 miles/hour (13 minute mile): Burns .047 calories/pound/minute.

Take the number of calories/pound/minute you burn and multiply it by your weight and then by the number of minutes you walk.

For example, if you weigh 150 pounds and walk a 20-minute mile for 60 minutes, you multiply 150 by .027, then multiple the result (4.5) by 60. You burn 270 calories.

It is important that when you do walk that you walk at a moderate pace. Walking will do you no good if it is so leisurely that you exert no effort. A good walk should leave you moderately perspired. This ensures that you are working at an ideal intensity.

Walking is a habit like anything else. If you can create a habit of walking everyday it will contribute to a new and healthy you in the long term.

Walking For Weight Loss: How Many Calories Does It Burn?

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A High Protein Diet Plan For Healthy Weight Loss

High protein diet plans have always been popular with athletes and are now increasing in popularity among regular dieters.

While normal people who do not exercise can eat moderately high amounts of protein foods, athletes and people on muscle building diets should eat at least 1 gram per lb of bodyweight in order to build muscle. A high protein diet plan is followed by bodybuilders. Bodybuilding athletes always include a high protein food source in their daily diet.

7 Days Weight Loss

Whether you need to lose weight or want to build muscle, a diet plan with plenty of protein will help you achieve your goal. Consuming high amounts of protein and low amounts of carbohydrate allow for a slow burning of energy and maintain stable blood sugar levels. This maintains a healthy pancreas and assists in maintaining healthy weight. Whereas diets high in carbohydrates have been linked to obesity, low-carb, diets with plenty of protein have been found to support weight loss.

A High Protein Diet Plan For Healthy Weight Loss

Protein is the fuel for muscle building. During weightlifting and intensive training, muscle tissue breaks down. In order to rebuild that tissue we need to be on a high protein diet plan. If your goal is fat loss, a high protein diet is also very important. Most high protein diets are also low in carbohydrates and saturated fats. To accelerate weight loss, you need to reduce carbohydrates and lower the calorie intake. A high protein diet plan can help you to do this. The total amount of protein consumed should be spread over 5 to 6 meals throughout the course of a day.

The times of day you eat protein foods is important. Eat protein foods at breakfast, before a work out and for your evening meal. A good higher protein diet plan will include a good, breakfast high in protein. Immediately after a work out drink a protein shake or drink to assist with quick muscle repair. A protein meal (slow digesting form of protein) before bed, might seem strange but it provides a slow release of high quality amino acids while you sleep.

A High Protein Diet Plan For Healthy Weight Loss

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Weight Loss and Fatigue

Does this sound familiar? You begin a new diet plan, losing a couple proud pounds the first few weeks. Except instead of being energized and ready to conquer the world, you feel exhausted. Many people report feeling run down or fatigued when they start a new weight loss plan, thinking it goes with the territory. But, there is no reason to accept being tired as a normal dieting side effect.

Weight loss is about regaining your health, and fixing a damaged metabolism. If you are feeling more tired and anxious while dieting, then you are not making the best health changes. When you start dropping pounds, you should feel energetic, have a more positive outlook, and sleep better than you have in years. Sleepwalking through your day is a sign a few adjustments are needed. In fact, a new feeling of vitality should kick in before you see a physical change.

7 Days Weight Loss

While people think they are doing all the right things, eating less and burning more, they are actually working against themselves. Dieters end up feeling miserable, face first in a gallon of double fudge ice-cream. That's because, dramatically limiting calories, fasting, and over exercising wreaks havoc on the body. These added internal pressures trigger the stress hormone cortisol. Not only does cortisol cause the body to store fat, it is a natural anti-sleep agent. With high levels of cortisol in your system, it is impossible have restful sleep.

Weight Loss and Fatigue

People become anxious when they try to lose weight. To relieve grogginess, you must regulate the cortisol and other stress hormones released by the adrenal glands.

"More than 100 studies have been conducted that show when people try to regulate themselves, they end up being fatigued," explains Srini Pillay, MD and Assistant Clinical Professor at Harvard Medical School, "this taxes the part of the brain involved in self control. As a result, [dieters] often give in immediately after a period of intense self-control."

You can avoid fatigue by allowing yourself to be free in ways not involving a tight reign on self control. Let loose in ways you enjoy separate from food. Treat yourself to a day at the spa, or go antiquing. Chose something you enjoy and allow yourself to feel free.

As the author of Life Unlocked: 7 Revolutionary Lessons to Overcome Fear, Dr. Pillay frames the desire to lose weight in two ways. Your goal can be harmonious or an obsession. Obsessive passions are not good for you. Don't intensely drive yourself to stick to a rigid routine. Instead, think more deeply about how your weight loss plans can gel with your life harmoniously. Simply ask yourself how your desire to lose weight fits in your life.

Do you want to increase your self esteem?
Are you looking forward to flaunting your new physique at the beach?
Are you excited about running around with your kids?
Do you want to live long enough to see your grandchildren?

Stay connected with this deeper purpose to keep your weight loss a harmonious passion. By being less obsessive, you will feel less strained and tired.

If you are unable to control obsessive thinking, you can reduce anxiety with other techniques. According to Dr. Pillay, refocusing with meditation works well. Even though you want to lose weight, try focusing on something less exhausting when you feel worn down. Meditation is a proven way to reduce anxiety and fatigue. Learning to meditate can help relieve tension when battling your weight.

Of course, we can't ignore the role food plays. Health professionals advise going natural to increase energy."One cause of fatigue is eating processed diet foods. These packaged foods have no enzymes, and are often full of chemicals for enhancing flavor, such as MSG and aspartame," explains raw food expert Susan Schenck,"such exitoxins cause fatigue."

Schenck, best known for writing The Live Food Factor, the popular raw foods bible and author of Beyond Broccoli, fell into this trap at one time. She would fill up on packaged 'nutrition' bars and then have to take a nap! She found eating a diet of whole foods alleviated her lethargic mood. A diet high in raw foods is rich in enzymes, giving the pancreas a rest from cranking out digestive chemicals needed to compensate for enzymes lost when cooking.

Certified Health & Nutrition Coach Lara Dalch agrees, dieters suffering from fatigue should "eat real food. Avoid products with a huge list of ingredients you can't pronounce. They tend to be highly processed and lacking in nutrients that will give you the energy you need."

Dalch recommends her clients eat a plant-based diet, including lots of dark, leafy greens. Plant foods are typically lower in fat and calories and higher in fiber than meat, dairy, and processed foods. These foods make us feel full on less. They also provide loads of easy-to-access energy from essential nutrients. Also, use gentle sweets. Sweeteners like agave, maple syrup, and raw sugar prevents fluctuating energy caused by refined sugar.

Dr. Paul Ettlinger is the founder and owner of Health Quest Chiropractic & Physical Therapy in Baltimore, MD. As a promoter of getting healthy to lose weight, he advises his patients to follow the guidelines below:

- Drink plenty of water. Drink half your body weight in ounces. Spring or filtered water is best.

- Combine high quality proteins and carbohydrate sources, such as nuts, seeds, beans, legumes, eggs and low-fat cheeses. Generally small amounts of protein spread evenly throughout the day keep blood sugar stable.

- Eat lots of cruciferous vegetables. They help prevent cancer, balance hormones and are high in potassium and phytonutrients.

- Eliminate grains and starches. Your body will burn those sources of sugar before stored fat.

- Eliminate caffeine and get on a regular sleep schedule. Cutting stimulants out will be hard at first, but will eliminate the roller coaster effect on adrenal hormones and insulin. This results in more energy at the right time.

- See a Functional Medicine practitioner to help you balance hormones and properly supplement your nutritional needs.

The result is a stronger, leaner body. So, take control of your weight loss and experience the vitality and happiness you deserve from a healthy lifestyle.

Weight Loss and Fatigue

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Aerobics For Weight Loss

The recipe to longevity and all round vitality has two very important ingredients, they are diet AND exercise. It is all good and well to want to lose weight. Yet what most people do not realize is that when you free yourself of the excess weight, you need to do toning exercises as to prevent saggy skin and firm up your muscles.

When you exercise you burn calories and when you eat you provide your body with the fuel needed to function effectively. So... if you stick to rule of burning more calories than you consume then weight loss becomes inevitable and toning exercises become a necessity.

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An important fact to remember when you do toning exercises is that muscle weighs more than fat therefore you should not put too much faith in your scale. In fact, it will probably be best if you stop weighing yourself all together. A scale will give the wrong impression about your weight loss efforts because you will be losing centimeters. Even though you may not be showing much improvement on the scale, does not mean it is not working and should take your measurements at your waist with a tape measure for a more accurate assessment. Remember to measure your fitness by how you feel after climbing stairs instead of how much you weigh.

Aerobics For Weight Loss

Aerobics is a form of exercise that is notably affective as a toning exercise tool because it is sweat inducing cardio workout that gets your heart pumping. Aerobics helps burn those calories and firm up those flabby bits. The relentless movements without pause to attain the adrenaline required to increase your heart rate, is sheer exhilaration. Enjoyment is the added benefit to this form of toning exercises and your body learns endurance.

Aerobics helps your fitness levels by strengthening your heart as well as your lungs and tightens muscles making them leaner. It also works your whole body, targeting every muscle through continuous movements and actions. Strengthening as well as toning. Challenging your body by pushing it to the max is an important and fundamental key to achieving weight loss. Remember once you reach that plateau meaning, when you stop seeing results, it means your body is in its comfort zone and needs to switch to a new endurance level. Signifying a change in toning exercises is needed.

There are many forms of aerobics that suit each individual specifically by fitness level so it is important to research which ones are safe for you. Seeking a professional opinion is advised if there are any health issues to be concerned about. These professionals will be able to help choose a good workout program suited just for you and allay any concerns you may have about any type of toning exercises you would like to try.

Toning exercises are hard work. Remember confidence to wear whatever you want and having the feeling of actually liking what you see in the mirror is definitely worth it.

Eat five small meals a day and drink eight glasses of water daily. Again, an important point to remember for fitness sake is that it is not about how much time you spend burning calories but how much you can challenge yourself. Your muscles need to burn more calories for hours after your workout and your energy levels need to sustain you through out your day.

Aerobics For Weight Loss

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