What If You Can’t Lose Weight? Try The Following

If you are having trouble losing weight, it’s possible that there are some things you’re not doing right. Yes, there are a few instances when inability to lose weight may be down to clear genetic anomalies. But I suggest that you don’t conclude that that’s your case unless first you’ve sincerely done your part of the weight loss bargain.

For starters, how strong is your commitment and determination to lose weight? By that, I’m not saying you have to sacrifice an arm and a leg to achieve it. But as Barack Obama states in one of his books, ‘if we aren’t willing to pay a price for what we want, if we aren’t willing to make some sacrifices in order to realize them, then we need to ask ourselves whether we truly believe in those things in the first place.’

You surely know that, in the final analysis, losing weight can be reduced to watching your food and working your body. So, could it be that you are not sticking to your exercise and diet program? Why not take a second look around yourself?

If you notice that there are still some unhealthy foodstuff around you, get rid of them, and replace with healthy, fresh fruits and vegetables and healthy snacks—such as nuts. Your fats should mostly come from olive oil and fish.

Next, evaluate your physical exercises. If you are not exercising vigorously enough, you’re going to have trouble losing weight, especially if you are considerably overweight to begin with. 20 minutes, 3 times-a-week of aerobic exercise is the minimum recommendation. But fitness experts recommend more frequent workouts for those needing to lose more weight.

In addition, you should also include both cardio and strength training exercises. Cardio exercises will speed up your weight loss, while strength training will tone up your muscles and increase your bone density. You may consider joining fitness groups for consistency and greater results. If you are starting an aerobic exercise for the first time, ensure you get your doctor’s opinion.

You also need to watch HOW you eat. Besides the food you eat (which should be carefully chosen to begin with) when you eat them and the quantity consumed also matter. Unknown to many, metabolism play a large part in weight loss.

It happens that your metabolism determines what portion of what you eat is used up as energy and which portion is stowed away in your body as fats. If most of what you consume is burned up by your body as fuel (energy) you are very unlikely to add much weight. But if the reverse is the case, then you’ll have weight issues to contend with.

The way out is to eat at such times of the day when you are most active, thus giving your body the greatest chance of converting the calories to energy. Best timing include morning and afternoon, in that order. Also, some 30 minutes before exercise sessions. Worst time to eat for weight loss is night. And I suppose we both know why: the body is mostly at rest.

So before concluding that your inability to lose weight is due to some biological disorders, I suggest you try the approaches discussed here. Show greater commitment to your exercises, eat reasonably by watching what you eat and when you eat.

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Are You Having Trouble Losing Weight?

Few things can be more annoying than when a person makes earnest efforts to lose weight and the weight just don’t seem to shift an inch! The tendency is often to quit and take life as one sees it. But that may not necessarily be the wisest thing to do.

At least you embarked on the weight-loss program for well-thought out reasons. Maybe it was to get in shape, to feel better, or maybe it was even for a more critical goal like reversing or reducing a health risk. Whatever your reason, your desire to lose weight is both commendable and achievable.

So why are your efforts not yielding desired results? Could it be that you’re not dutifully following the exercise and diet regimen? Maybe not. Very likely, you’ve actually been exercising faithfully and sticking to a prescribed diet.

The reasons for the poor results may lie somewhere in-between. There are a number of reasons why your weight-loss strategy may not be yielding expected results. Consider the following recent revelations.

The Role Of Biology: Dr. David Ludwig, an Obesity researcher at Harvard university school of medicine states that a person’s genetic make-up and insulin can play a role in stubborn weight issues. In his study involving 73 obese patients, Ludwig found that people who secreted insulin at slow rates appear to lose weight equally well when placed on either a low-fat or a low-glycemic diet.

But those who secreted insulin at a much higher rate clearly lost five times more weight on a low-glycemic diet. In low-glycemic diets, carbohydrate diets like white flour, white potatoes and white rice are replaced with alternatives like whole grain meals.

Could it be that unknown to you, slow insulin secretion is playing a part in your weight loss frustration? Well, if you suspect you have an insulin problem, it is best to visit your doctor for clear diagnosis.

Thyroid-Related Problems: What if a weight-loss diet program that previously worked well no longer delivers the results? Or what if you discovered that you’ve gained weight unexpectedly? Your thyroid levels may be the culprit. According to a report by the National Endocrine and Metabolic Diseases Information Service, a thyroid disorder known as hypothyroidism can cause puzzling weight gains.

Some 5% of the US population is believed to be suffering from this condition. Hypothyroidism occurs when a person’s thyroid gland produces far too little hormone. Besides causing weight gains, this can also lead to frequent fatigue, sensitivity to cold as well as depression.

Again, your doctor is in the best place to have your thyroid checked if you’ve experienced any of these symptoms, especially if a diet plan that previously worked for you appears to have become ineffective.

Polycystic Ovary Syndrome: This one particularly pertains to women. If you’re a woman and you’re having trouble losing weight, it could be that you’re suffering from PCOS (Polycystic Ovary Syndrome). It affects about 1 out of every 10 women in the United States, mostly women of reproductive age.

In addition to weight gain, other symptoms of this condition include irregular menstruation, excess facial hair as well as acne. According to GirlsHealth.com, PCOS is caused by excess insulin which often leads to hormonal imbalance. It can be treated with drugs which regulate these hormones. Women suffering from PCOS are advised to eat multiple small meals per day which should be high-fiber carbohydrates meals and those high in protein.

But before exploring these other causes it’s good to first look inward. Yes, it’s possible that your failure to lose weight is due to the fact that you’re not exercising vigorously enough or frequently enough in addition to eating the right meals consistently. It is only after you have honestly eliminated these other possible causes that you should look into the other culprits listed above.

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How to Lose Weight Quickly

If you’re obese or overweight, losing weight is something you should take very seriously. It should be a part of a general plan to get your body healthy and into shape. If you are committed to your decision to do it, losing weight can usually be done fast—at least you should begin to see measurable results in a matter of weeks.

But I must add that losing weight is something you must do in a healthy way: it is important you do not go about it in ways that can harm your body. It is when you lose weight in a reasonable way and make definite changes in your lifestyle that you reap the greatest benefits as well as improve the chances of keeping the weight off permanently.

Getting too strict with yourself on any diet or exercise program is a sure way of relapsing back into your former unhealthy diet and lifestyle. To begin with, you need to set weight loss goals and commit yourself to reaching them.

One way you can do this is by telling other people how much weight you want to lose within a given time frame. Just telling yourself that you want to lose 40 pounds, for example, may not be enough.

But when you tell family members, friends or co-workers about your decision to drop a certain amount of weight over a given period of time, their knowledge of your plan often seem to spur you on, as if you’ll look like a failure in their eyes if you either stop or reasonably miss the target. So letting your peers know about it is one good form of commitment, especially if you permit them to tell you their sincere observations.

I believe this is one of the things responsible for the remarkable weight people lose in most televised weight loss TV programs, such as The Biggest Loser. These people are put on the world stage, and they wouldn’t want to appear like failures before the millions of worldwide audience.

Although I have my reservations concerning the weight loss approaches that are used in some of these televised weight loss shows (I’m of the opinion that the participants are over-stretched to breaking points, unhealthy levels), still I acknowledge that they work, mainly due to the millions of gazing eyes which constitute a form of pressure and commitment on the participants to reach their weight loss goal.

For this same reason it is would if you get a personal trainer. So many benefits come with having to report to someone concerning the progress you’re making. Personal trainers themselves agree that being accountable to someone is one of the best and fastest ways to lose weight.

So rather than going it all alone, it would be nice to have someone to watch over the progress you’re making. Not only will your trainer help recommend a good weight loss diet and exercise program, knowing that you’ll report to him every week will keep you committed and on track.

It goes without say, of course, that anyone who desires to lose weight must begin to live differently. This includes being choosy about the food you eat and how you eat them, as well as taking steps to become more physically active.

As far as losing weight is concerned, there are quite a number of ways to train and many diets to choose from. One thing is for sure; whichever method you opt for, if you set specific, time-bound goals and have someone to report your progress to, you’ll make much faster progress.

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Eating Habits that Help Weight Loss

There is irresistible evidence that overweight individuals and people who don’t pay enough attention to their health tend to have more doctor visits. Overweight people are at a high risk of many health related disorders—diabetes, heart diseases, high blood pressure, stroke, cancer and many more.

Most, overweight people also take longer to recover from illness and, naturally, they pay more medical bills. It is also common knowledge that overweight and obese people cannot get inexpensive life insurance coverage.

These are just some of the reasons why nearly everyone wants to lose weight fast in order to stay healthy and shapely. In order to avoid the disorders associated with overweight and obesity, it is important to keep an eye on your eating habits and your lifestyle.

Skipping meals or starving yourself to lose weight fast is unhealthy, and may even result in new health problems. For one thing, excess hunger which often results from prolonged abstinence from food could make you binge or overeat, resulting in explosive weight gains.

There are simple yet effective changes you can make in your eating habits which will impact positively on your weight loss efforts and your general sense of well-being. It’s all about adopting a sensible nutrition and wellness goal.

You could start with regularly drinking 6-8 glasses of water everyday. This will keep you well hydrated and will ensure that your liver and kidneys have enough fluid to facilitate proper filtration of impurities.

Secondly, gradually reduce the size of meals you eat at a sitting, that is, eat smaller portions even if it means several meals each day. And if you still feel hungry in-between, then fill up on fresh fruits, nuts and vegetables. These will give your body that feeling of fullness it craves but with nearly zero calorie load.

Also, reduce the use of red meat in your food. Red meat is particularly high in calories and other factors responsible for weight gain. In place of red meat, go for poultry or fish both in your home meals and in your choice of burgers or sandwiches.

Poultry, fish, and pretty much all other classes of white meat are low in cholesterol and trans fat, and they are healthier meat options for anyone wanting to lose weight.

You also need to be wary of fried foods. Yes, they are often very tempting, but remember that they are usually laced with calories that would ruin all your weight loss efforts. Junk foods and chips are even worse. Maintain a strict no-no to them if you hope to succeed in your weight loss efforts.

Replace such snacks with dry nuts, fruits, vegetable salads and the like. They give you a sense of fullness while at the same time supplying your body with extra fiber, minerals and vitamins.
You also need to cut down on those carbonated and fizzy drinks.

Sodas and all sweetened drinks are loaded with calories than most people realize. And they go straight to the waist. Same goes for alcoholic beverages. Might these be some of the reasons your weight loss program doesn’t seem to be working? Maybe. For a change, drink plenty of water each day. Drinking enough water everyday will do the following for you: it will reduce your craving for sugary drinks and alcohol, helps clear the body of toxins, and best of all, it will help you lose weight healthily.

These are sensible, easy-to-follow changes you can make in your eating habits which will help you lose weight without harming your health.

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5 Ways to Boost Your Metabolism and Burn Fat

Increasing your metabolic rate simply means revving up the rate at which your body burns calories. In other words, if your metabolism is high, this means that your body is burning calories fast, even when you are not toiling hard at the gym. And that’s good for everybody.

On the other hand, a sluggish metabolism invariably results in weight gain because calories pile up on other calories that haven’t been used up. In other words, you’re consuming more than your body is burning up. However, there’s a way out.

But first, here are four facts about metabolism that everyone should know.

Gender: Men generally have higher metabolic rates than women. This is because men are generally larger than women, they also posses less body fat. A mans basal metabolic rate is calculated be to somewhere around 10 percent to 15 percent higher than that of women.

Age: Metabolism drops by about 5 percent every decade after a person hits 40 years of age. This is simply because as we get older, we tend to lose more muscle and gain more body fat. Meanwhile lean muscle mass burns more calories than fat tissues. So you can understand what happens to a persons metabolism as they lose muscle mass with age.

Hypothyroidism: When your thyroid is under active, this will slow down your metabolism and eventually lead to weight gain. But this condition can easy be detected through a simple blood test, and can then be controlled with proper medication.

Genetics: This is another factor that plays a part in a person’s metabolic rate. Some people simply have the genetic luck that predisposes them to fast metabolism—quick conversion of calories to energy. Others are not so lucky.

For this later category of persons, just remember that increasing your body’s metabolism is always a good idea, whether it is to lose weight or simply to maintain a sleek appearance.

Here are 5 things you can do to rev up your metabolism.

Do Not Skip Breakfast: If it’s not already there, try and add breakfast to your daily meal planner. It’s amazing how many people skip breakfast these days. Paradoxically, many who skip this first meal of the day do so with the mistaken belief that it helps them lose weight.

Quite the opposite! The meal you eat in the morning is what prepares your body for the day’s metabolic duties. It helps the body to process more efficiently whatever other food you eat in the course of the day. No, it doesn’t have to be heavy meal. A healthy 250-calorie snack taken in the morning may just be enough to boost your metabolism for the rest of the day.

Watch What You Drink—and Their Temperature: As routine as it might seem, truth is that just adding ice to your drink is one way to boost your metabolism. This is because your body is going to have to work harder to heat the food up in your stomach before it could be absorbed into your bloodstream.

Include Spices In Your Meal: The U.S. Agricultural Research Service states that consuming a mere ¼ to 1 teaspoonful of Cinnamon per day can raise a person’s metabolism by as much as twenty-fold! Then there are several varieties of peppers that can spice up both your food and your metabolism—such as chili and cayenne. These last two are better eaten hot for best results.

Eat Foods Rich In Chromium: They include all varieties of tomatoes as well as green pepper, apple, banana and spinach. Chromium can also be taken in supplement form.

Eat Several Portions Each Day: This entails dividing your food into smaller portions which are then eaten more often throughout the day. The logic is that each time you eat, your body’s metabolic mechanism is turned on. So the more you eat, the more you get them working.

Yes, this may sound strange, but the reality is that eating more often can actually help you lose weight! But really, the emphasis is on the frequency of meals rather than the total quantity of foods consumed in a day.

If you really want to kick-start your body’s metabolism, then take note of the points discussed here.

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A Quick Detox for Weight Loss

Detoxification is all about resting the body’s internal organs, and then cleaning and nourishing them from the inside out. By eliminating toxins from your body, and then feeding it with wholesome, healthy nutrients, the body is thus helped to get rejuvenated and better able to ward off common diseases and maintain optimal health.

We live in an age when chemical pesticides, chemical fertilizers, food preservatives and many more have become a part of life. In addition, plastics and other materials used for food packaging also constitute health risks. So very often, these substances leak into and contaminate the food we consume.

The process is usually slow and imperceptible. But overtime, they cause our body to become overwhelmed, leaving us tired, weakening the immune system as well as slowing down metabolism. You must know by now that sluggish metabolism is one of the chief causes of overweight and obesity.

So if you must lose weight, then you must also increase the rate at which your body burns calories—your metabolism. And to achieve that, dietitians recommended that everyone should do a detox at least once each year.

Fortunately, internal body cleansing (detoxification) isn’t a procedure that needs to be administered at a hospital. Although individuals under special medication and breastfeeding mothers need to see their doctors before embarking on a detox program, generally body cleansing is a Do It Yourself procedure.

It begins with little changes in the food you typically consume each day. The food you eat can either help your body cleanse or they can clog your body. Foods can contribute to the build-up of waste in the form of excess weight and fat, or they can contribute to the process of losing weight. The right food provides the body with lots of energy while the wrong types of food leave you feeling sluggish, listless and depressed.

Though the body possesses amazing self-healing abilities, each of us still has part to play. For instance, don’t you agree that the person who limits their consumption of foods rich in fats and carbohydrates have a better chance of staying thin than those who binge on these sorts of food?

Similarly, you need the right foods to nourish your body and help your immune system stay strong. Also, you need to eat the type of foods that help metabolism and waste removal.

As far as cleansing your body is concerned, the best foods are those that are easily digested. The reason is that digestion is a process that tasks the body a lot. If you constantly burden your body down with foods hard to digest, little energy will be left for cleansing your system.

The best foods in this regard include fresh, organic fruits and vegetables. They are rich in vitamin water which helps in flushing out waste. They are also easily digested, especially when eaten alone and preferably raw. For best results, this should be eaten first thing in the morning.

This way, they stimulate your body’s natural enzymes for the day’s work. Of course, it is also beneficial if you could add generous servings of fruits and vegetables to your other meals since they are known to quicken the process of digesting other foods. They work in two ways.

So if you’re working on losing weight, do not overlook the need to detox your internal system. It just may mean the difference between seeing quick results or toiling in vain.

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You Too Can Lose Weight! Do Not Give Up!

If you’re experiencing difficulty losing weight, take heart. Your case is not hopeless. There may just be a few things you’re not doing right. You may need to adjust your weight loss goals and tactics. You’ll also need to put a little pressure on yourself to reach your goals and stick to your program.

One way to do this is to tell yourself (and also close friends) how much weight you want to lose by a particular date. The thing is that simply telling yourself you desire to lose weight without setting a target date and deciding how many pounds you need to lose is usually not enough.

Something else that may be standing in your way could be your choice of weight loss program. There are varieties to choose from, depending, of course, on your state of health and how much weight you need to lose, and how soon you want it. But generally, it’s been proven that people find it easier to stick to a weight loss plan (and thus record greater success at losing weight) if the plan is in line with what they enjoy doing.

So what type of sports or physical activities do you generally enjoy—is it swimming, jogging, brisk walking, weight-lifting, or ball games? Ensure you choose your weight loss activity in line with this preference as this will increase the probability that you’ll sustain the interest in the long run. Remember that in the final analysis, it is consistency that guarantees the best results from any weight loss program.

Again, watch out for hidden calories. For example, are you aware that frying your food increases their fat content than boiling them? Do you also know than cold drinks are better for your metabolism than those that are lukewarm? In the case of cold drinks, your body is forced to heat them up before they can be digested, and the process increases your metabolic rate.

To further increase your chances, mind how you eat, besides what you eat. By all means, do not skip breakfast. It is your most important meal of the day. Meal eaten in the morning gives your body necessary energy to remain active throughout the day, which aids metabolism and weight loss.

Much the same thing applies to lunch. For dinner, skip it if you wish. But if you must eat at night, avoid heavy meals such as you’d normally eat during the day. Reason is that you’re unlikely to engage in much activity during the night, and so rather than use the food as energy, your body stores them as fat and deposits them at the wrong places—waist, stomach, upper arm, etc.

In addition, you need to gradually increase the amount of physical exercise you put in. Although 20 minutes of aerobic exercise three times per week is the mean recommendation, you may need to take it a notch higher if that’s not bringing you desired results.

After checking your fitness level with your physician, you may decide to go beyond twenty minutes, though I’d recommend increasing the frequency to, say, five or more times per week. At the same time you should also increase the intensity of the exercise. But it must all be gradual. If you sincerely implement the steps above, you will discover that you too can lose weight.

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Your Weight Increases Your Blood Pressure

High blood pressure is a major global health issue. In the United States alone, over 50 million persons are thought to be affected by the scourge. It often starts gradually and if not treated in good time, high BP can go on to become a life-altering health condition—ultimately leading to death.

Your blood pressure is categorized as high if the systolic pressure reading (the lower indicator) is 140 or above, or if the diastolic pressure reading (the upper indicator) is 90 or higher.

The higher the reading goes above these two thresholds, the more severe the problem is. Several factors have been implicated in the onset of high BP, ranging from diets, lifestyle, and weight to genetic predispositions.

We’ll limit our discussion in this article to the role that weight plays in high blood pressure. There is a general consensus among physicians and dieticians that being overweight or being obese greatly increases a person’s chances of developing high blood pressure.

These two conditions also worsen it in the case of those who already have it. Of course, this is the same thing as saying that controlling your weight or working to reduce same is one of the surest weapons against HBP.

But who is an overweight person, and what makes a person obese? These two conditions are determined by calculating a person’s Body Mass Index, or BMI. A person is termed overweight if their BMI is greater than 25. A person having a BMI of 30 and over is categorized as obese.

Both the obese and the overweight person need to do something about their BMI if they hope to avoid a host of health challenges that come with extra weight.

Generally, the more weight a person loses, the lower their blood pressure. Additionally, losing extra weight has also been found to increase the effectiveness of whatever other methods a person employs to combat high BP. Besides constantly watching your overall weight, you should pay particular attention to your waistline.

No doubt your physician is in the best position to prescribe what should be your ideal waistline after taking your BMI and other health statistics into consideration. But as a general rule of the thumb, a Caucasian male should target a waistline below 40 inches.

Anything higher than that is known to predispose a person to high blood pressure. By the same token, a Caucasian female should target a waistline of 35 and below.

We admit that high BP can and are sometimes controlled with synthetic drugs. However, anti-hypertensive medications are known to be discriminatory—they don’t work well for everyone. And even if you don’t mind the costs (which is often high), these drugs are also known to produce adverse side-effects that impair quality of life and thus reduce adherence to the prescriptions.

Certain health abnormalities associated with high BP, such as insulin resistance and hyperlipidaemia, may persist or may even be worsened by certain anti-hypertensive medications. Thus, there is now a great deal of interest in the application of behavioral interventions in the prevention and management of high blood pressure.

Even in the case of persons suffering from acute cases of high BP, experts still suggest that once the readings have been reduced to manageable levels, it’s often best to withdraw medications and introduce series of lifestyle changes, notably weight loss programs and dietary changes.

The correlation between extra weight and high blood pressure is real. Watching your weight is therefore one of the best steps you could take towards keeping your BP pressure reading at comfortable levels.

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Weight Loss: 5 Tips to Help You Stick to Your Plan

Everyone aspires to have an ideal body weight that enhances self-confidence and reduces hospital visits. If you’re overweight or obese, losing weight is surely one of the wisest decisions you could ever make.

No, losing weight is not as easy as some people think which is why many who embark on weight loss plans are unable to continue. Many others tend to go to extremes to get the desirable body they dream of.

But anyone can lose weight. It just needs lots of motivation, dedication and hard work. But the need to lose weight fast does not mean you have to embark on a crash diet or hit the gym with revenge.

Weight loss works best when the body is allowed to undergo slow changes in terms of diet and exercise. Thus if are willing to gradually but steadily change a few things about your food and your lifestyle, you can lose weight fast and in a healthy manner.

It works best when you discipline yourself to stick to your chosen weight loss plan. Here are five suggestions that can help you stick to your chosen plan:

Join a Fitness Club: Remember that humans are social animals. And peer pressure isn’t always a bad thing. It’s a lot easier to continue with your exercise program if you typically do it in the company of other individuals. Above all, their presence will provide necessary motivation.

On the other hand, your continued absence from fitness sessions will surely attract some sincere inquiries from the others. And if you’re like most humans, you don’t want to be perceived as an unserious person.

But if you were to practice your exercises and workouts all by yourself, chances are you could always have “good” reasons to skip sessions.

Get a Coach: The reason is much the same as the ones given above. Except that, in addition, a fitness coach will closely monitor your progress and offer words of encouragement and advice, both of which we all need to keep things going and to do it right.

Say No: And mean no when well-meaning friends extend extra servings to you at events. You’ll never achieve much in your weight loss efforts unless you learn to resist the temptation to eat the wrong food ‘just this once’. A little extra calorie here and a little trans fat there and you’ll keep fighting a losing battle. Be strict with yourself and stick with your recommended foods.

Keep Healthy Snacks Handy: This will make the above challenge easier to meet. Especially if you have a weakness towards junk foods and fizzy drinks, you need to always keep nuts, fresh fruits and vegetables within easy reach. That way, if you feel tempted to eat some more food, you could then fill up with these other alternatives, and water. And you know what? Soon your craving dies down, and your appetite is gradually tamed and changed!

Do Something Each Day: Habits are easier to form when they’re done repeatedly. Your weight loss plan should include some tasks that you must perform several times each week—preferably each day. It could be as simple as taking the stairs rather than the elevators at work or elsewhere, doing some minor workouts early in the morning, parking the car at some distance and walking the rest to office, etc.

If you truly desire to stick to your weight loss plan, the 5 tips above will go a long way.

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How Much Workout to Lose Weight?

Nobody who has ever considered losing weight has not pondered this question: how much exercise is enough? And the answer?
It all depends. Let’s begin with the basics. Weight loss requires a steady reduction in the body’s calorie load. In other words, a person can only lose weight if they burn more calories than they consume.

It then means that the amount of exercise a person would require to lose weight depends on the size of calories they take in. That is why it is nearly impossible to discuss weight loss and exercise without at the same time discussing food intake and diet. Because no matter how long and how vigorously you exercise, you won’t see much result if you eat more than you burn, or even equal to what you displace.

And that’s just one part of the puzzle, keeping count of your calorie intake. But once you get this one right, the rest should be pretty straightforward. Just bear in mind that it takes the displacement of 3500 calories to lose a pound.

So if you are able to burn, say, 350 calories per workout, then you’ll need 10 workouts to lose a pound, or 100 workouts to lose 10 pounds, and so on. Conversely, if you can reduce 350 calories from your meal each day, you’ll obviously need to work out less to achieve those same results.

Something else to note is that the intensity of the exercises you engage in will reduce the length of time you have to spend (however, this should be carefully weighed with your health status).

For example, running for 45 minutes will burn more calories than walking for 45 minutes. So the activity you choose will also determine how long you’ll need to exercise to lose desired weight.

But what if you can’t engage in vigorous exercises? What if all you can do is walk? I have good news for you: start walking, you’ll still lose weight! True, you won’t burn fats until after about 20 minutes of walking.

But after 20 to 30 minutes, your heart rate is raised, and the body reaches deep into its fat reserves for energy to sustain the exercise. That way, you burn fats and lose weight through sustained walking.

A good way to look at walking to lose weight is to see it in terms of both weight loss and long term health improvement. For example, if you walk briskly for just 1 hour each day for a month, you’ll lose 1 pound each week, or 52lbs in the course of one year.

That’s no mean feat, is it? The most effective way to lose weight through walking, though, is to combine it with small changes in diet.
So in the end, it doesn’t depend so much on the miles a person walks or runs.

It has more to do with HOW LONG you continue to do it and the pace. The heart rate must be raised for any exercise to yield results. As a general goal, aim at 30 minutes of physical activity everyday. If that means running, run. If you can’t run, walk. Just make physical activity a part of your everyday life, and gradually increase the pace. You’ll lose weight.

Above all, bear in mind that losing weight is a marathon race, not a sprint! Dedication is the key.

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