Walking: Is it enough for weight loss?

Whether around town, on the track, or on the treadmill, walking is a great thing to do. But, it is not enough for a total fitness program. You might be able to lose weight that way, depending on the duration and intensity of your walking and what your diet is like. But eating fewer and more productive calories through dietary changes seems to promote weight loss more effectively than does physical activity alone.

That's not to say physical activity, such as walking, isn't important for weight control - it is. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. (To lose a pound a week, you generally need to eliminate 500 calories a day.) Of course, the more you walk and the quicker your pace, the more calories you will burn.

To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you are new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity.

Once you've lost weight, exercise is even more important. It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity. So keep walking, but make sure you add other forms of physical activity and that you follow a healthy diet.

Have a healthy and fit day.

barbarajlaird.zumba.com
gettingfitwithbj@gmail.com

Weight-loss Goals: Set Yourself Up For Success

Weight-loss goals can mean the difference between your success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle. But not all weight-loss goals are helpful. Unrealistic and overly aggressive weigh-loss goals - for example, losing 10 pounds per week - can undermine your efforts.

It's OK to dream big. Just be smart about it and use these tips for creating weight-loss goals that will help you achieve your dreams.

When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk or class into your schedule? What do you need to get started? This way you will be able to track your progress to see if you're meeting your goals.

Make it measurable. For example, how far are you going to walk? For how long? How many days a week are you going to work out? Track your progress. Review your progress each week. Think about what worked and what didn't. Then plan for how you will reach your goals next week.

Focus on what's attainable and relevant to you. Set goals that are within your capabilities and that take into account your limitations. Consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals. A reasonable goal for many people is losing 5 to 10 percent of their current weight. It's a good idea to plan to lose 1 to 2 pounds a week - even if your initial weight loss is a little faster in the first week or two.

Think about timing. Timing is crucial. Choose a definite start date for your weight-loss program and don't put that date off. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting. Set both short- and long-term goals. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. 

Focus on the process. Make the most of your process goals, rather than outcome goals. "Exercise three times a week" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes - your daily behaviors and habits - that's key to weight loss, not necessarily focusing on a specific number on the scale.

Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks and brainstorming specific strategies to overcome them can help you stay on course or get back on course.

Reassess and adjust your goals as needed. Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit you new lifestyle.

Good luck with your plan and results.

barbarajlaird.zumba.com

gettingfitwithbj@gmail.com