Some Facts Before Losing Weight.
- 3,500 calories = 0.45 kg body weight. So, in general, if you cut 500 calories from your typical diet each day, you'd lose about 0.45 kg a week (500 calories x 7 days = 3,500 calories)
- Cutting calories doesn't have to be difficult. It can be as simple as: Skipping high-calorie items, Swapping high-calorie foods for lower calorie options, and Reducing portion sizes.
- An average woman needs to eat about 2,000 calories per day and an average man needs to eat about 2,500 calories per day. Reducing calorie intake by 500 calories per day will help to reduce 0.45 kg of weight per week.
- Losing weight starts in mind and by defining your goals. Know your Body Mass Index. Once you know your BMI you can set a goal which can be measured.
Metabolism and Weight
People often blame their metabolism for weight gain. Metabolism is a natural process, your body has many mechanisms that regulate it to meet your individual needs. Only in rare cases do you get excessive weight gain from a medical problem that slows metabolism. Unfortunately, weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. You gain weight when you eat more calories than you burn — or burn fewer calories than you eat. While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone will lose weight when they burn up more calories than they eat. Therefore, to lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity. People who lose weight on diet more often than not put the weight back on again.
If you want to lose weight, tone up your body and get slim; if you want to watch the pounds drop away and have more energy and vitality than you have ever had before; if you want a simple way to get fit and stay fit for the rest of your life - then Walk.
- Walking is easier than jogging, swimming or aerobics
- Walking is easy, safe and inexpensive
- Walking improves both muscle tone and strength
- Walking is the best cardiovascular workout
- Walking is an injury-free way for the over 50s to keep fit
- Walking is the ideal way to relieve stress
According to the World Health Organisation (WHO), 'A walker loses weight, lowers cholesterol, reduces condition associated with hypertension, slows the ageing process; increases strength, flexibility and balance, strengthens bones and increases stamina.'
The message is simple: walking is the most accessible way to get fit and stay fit for life. There is nothing difficult or faddish about walking. It is scientific and it works.