Sunday, June 25, 2017

Are You Walking, And Still Not Losing Weight?

Do you groan when you step on the scale and see you haven't lost any weight? It's frustrating when you've been walking to lose weight and you aren't seeing the results you want. Take a step back and examine why you may not be seeing the scale move in the right direction.

The Math: Walking and Not Losing Weight

The painful answer is that weight loss and weight gain are simple math:
  • If you eat more calories than you use each day, you gain weight.
  • To lose weight you need to eat fewer calories and/or burn more each day.
  • For sensible, long-term weight control and to reduce your health risks, you should both eat less and exercise more.
  • If you are having trouble, counting calories, or eating a healthy meal, a meal replacement of your choice may be the way to go.
  • A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating—or both
  • To track what you eat, use a food diary or app to be honest with yourself.
  • To track activity calories, use a pedometer or fitness tracker, preferably one linked with a food diary app.
  • The American Heart Association recommends 30 to 60 minutes of brisk walking or other moderate-intensity exercise almost every day of the week to help lose weight. That amount of exercise is also associated with reducing your major health risks.