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Walk This Way

Posted on May 6, 2016 by | Comments Off on Walk This Way

WalkThisWaySusan Brown Health and Wellness Editor

 

 

Recent controversial news reports have stated that exercising to promote weight loss is a misconception. Many physically active people and medical professionals beg to differ. It’s true that exercise in the presence of unlimited, unrestricted calories will not promote weight loss. However, we can’t rule out the benefits of regular exercise in relation to weight loss and maintenance of normal weight when combined with a reduced calorie, healthy and nutritious diet. In addition to burning calories, toning muscles and reducing body fat, participation in regular moderate physical activity improves overall wellbeing, aids digestion, improves mood and reduces the risk of just about everything, from diabetes to heart disease to cancer and other preventable diseases. For many of us, weight loss or weight maintenance may be the primary goal of exercise. However, disease prevention should also be at the top of the list.

Though weight loss strategies abound, most don’t work long term. Crash dieting or drastic caloric restrictions may help you lose weight but it won’t help you to maintain that weight loss. Quick weight loss generally results in quick weight regain. The most effective way to lose weight long term is to cut back on unhealthy high calorie, low nutrient foods and instead fill up on whole, unprocessed, nutrient dense, fiber filled foods that satiate without spiking blood sugar. Add walking to your daily routine and you may lose 10 – 20 pounds in a matter of months, dependent upon your current weight, how much you would like to lose, and your commitment to healthy eating and regular exercise. Walking is one the safest and easiest forms of beneficial physical activity. It’s so easy and accessible really, there’s hardly any excuse not to do it.

Getting started:

Make an assessment of how much you are moving each day. If you are sitting on your commute to work or school, sitting all day at a desk and plopping down on the sofa after dinner every night, you are leading an unhealthy sedentary lifestyle. Most of us walk less than 5,000 steps daily. In order to improve your general health and your weight, 10,000 steps should be the ultimate daily goal. Initially, aim to walk for 20 minutes, three or four times a week. While speed and intensity do lead to more calories burned in a shorter period of time, walking for 30 minutes after dinner at a speed of just three miles per hour will effectively burn calories.

To ramp up weight loss, work toward increasing your speed. Studies have found that women who do three 30-minute high intensity walks and two moderately paced recovery walks each week lose up to six times more abdominal fat and four times more body fat than those who casually stroll five days each week. Gradually increase the pace, frequency and duration of your walks as you become more fit and watch the pounds slowly melt away. To lose ½ pound per week, you need to burn an extra 250 calories each day. To lose 1 pound per week, you need to burn an extra 500 calories daily. In addition, it’s essential that you don’t exceed the recommended caloric intake for your body weight.

Recommended daily caloric intake for women:

Active women: Women who walk more than 3 miles daily or who participate in other comparable physical activity need about 18 calories per pound or about 2,160 calories per day for a 120-pound woman.

Moderately active women: Women who walk 1.5 – 3 miles per day require approximately 16 calories per pound equating to 1,920 daily calories for a 120-pound woman.

Sedentary women: Those who don’t exercise outside of normal day-to-day activities need only 13 calories per pound, which is about 1,560 calories each day for an inactive 120-pound woman.

Overweight women: For successful weight loss, multiply your desirable body weight by 10 to get the approximate number of calories to consume daily.

Proper technique:

As with all sports, posture and body alignment are important – tensed shoulders, bowed head, immobile arms – do not make for a smooth walking glide and can lead to back pain or knee injury. With proper alignment, movement becomes more fluid, while joint discomfort lessens.

  • Relax the neck and shoulders. Lengthen the space between the shoulders and the ears to bring the head into a correct more comfortable position. To keep your neck comfortably in line with the spine, keep the chin up and focus about 10 feet ahead.
  • Bend and relax the arms and let them naturally swing backward and forward. Keep the hands loose and open. Keep the elbows close the body and move the arms in an arc to build upper body strength and burn more calories.
  • Draw your abdominal muscles inward and upward to activate the muscles and maintain good posture.
  • Work towards a longer stride. Plant each food solidly on the ground and roll from the heel, through the ball of the foot, and lastly, push off as you reach the toes.

Walking’s natural motion provides both physical and mental health benefits and is an excellent way to improve your long term health. In addition to eliminating excess body weight, a regular consistent walking routine improves cardiovascular health, increases endurance, tones and strengthens muscles, and balances your state of mind.

Professional Supplement Center offers these and other fine products that support your health and weight loss goals:

PGX Weight Loss Meal Replacement French Vanilla by Bioclinic NaturalsPGX Weight Loss Meal Replacement French Vanilla by Bioclinic Naturals – This tasty and satisfying meal replacement smoothie promotes healthy weight loss by normalizing postprandial blood glucose levels, improving insulin sensitivity, and increasing satiety. Also available in Double Chocolate flavor. Gluten free.

 

BCAA Capsules by Pure EncapsulationsBCAA Capsules by Pure Encapsulations – Branched chain amino acids provide nutritional support for athletes and exercisers seeking optimal lean muscle mass. Gluten and soy free, Non-GMO vegetarian formulation.

 

 

Healthy Transformation Weight Loss Program (Without Soup) (HEAT SENSITIVE PRODUCT) by MetagenicsHealthy Transformation Weight Loss Program by Metagenics – This clinically designed program provides targeted nutritional support for basic wellness and strategic weight loss. Non-GMO.

 

 

Pro Series Exercise Ball - 75 cm Blue by TheraBandPro Series Exercise Ball – 75 cm Blue by TheraBand® – Preferred by professional athletes, this ball was specifically designed to deflate slowly if punctured, reducing injury risk. The responsive surface design provides improved stability and enhanced workout performance. Exercise poster included.

 

References:
Can I lose weight if my only exercise is walking? http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
How to Walk Off 10 Pounds. http://www.health.com/health/article/0,,20680533,00.html
Daily Recommended Caloric Intake for Women. http://healthyeating.sfgate.com/daily-recommended-caloric-intake-women-6675.html
Walking Weight Loss Tips. http://www.fitnesshealth101.com/fitness/weight-loss/strategies/walking-tips

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Weight Loss Wars: Men Vs. Women

Posted on September 2, 2014 by | Comments Off on Weight Loss Wars: Men Vs. Women
ManVWomanJacquieIconBy Jacquie Eubanks
BSN, RN
 

While many women struggle to lose unwanted weight, men seem to have an easier time shedding excess pounds.  Men do have a competitive edge when it comes to weight loss, as men’s bodies naturally contain more muscle mass and are more prone to building muscle due to higher levels of the hormone testosterone.  As a result, men have a higher resting metabolism.  These two advantages combined means more calories burned and quicker weight loss, as a higher metabolic rate burns more calories just to keep the body functioning.  While it can be frustrating to watch your significant other lose weight at a faster pace, hang in there.  With a little more time and effort, women can reach their fitness and weight loss goals. 

Men can often lose weight by increasing their exercise as opposed to combining diet and exercise.  Research suggests that women need to get significantly more exercise to get the same health benefits and must also address their diets to see weight loss results.  Men tend to have more visceral fat, which is easier to lose.  However, this type of fat accumulates in the abdomen and surrounds vital organs, and is linked to heart disease, diabetes and stroke.  Women have more subcutaneous fat found just under the skin, which can result in cellulite and dimpling.  Women tend to carry more body fat on their thighs and around their hips, much healthier areas to store body fat.     

From that standpoint, women may have one advantage, as throughout their lives even the fittest women naturally average 6 – 11% more body fat than men.  Women’s estrogen levels work to retain fat in order to preserve fertility as a natural part of women’s child bearing physiology.  While women may have a harder time losing fat, subcutaneous fat is the least harmful to health.  Unfortunately, women tend to be emotional eaters, making it harder to resist unhealthy foods and sabotaging our diet resolve.  Stress eaters tend to weigh more on average, and consuming extra calories when we are stressed or lonely can make weight loss even more challenging. 

While women tend to engage in aerobic exercise or use light weights while strength training for fear of building muscle, men tend to use heavier weights that build muscle and burn more calories.  When women cut calories, their bodies tend to go into starvation mode, slowing metabolism and hanging onto fat, while men’s bodies respond more quickly to exercise.  As women’s bodies are typically smaller than men’s, women have lower caloric needs, leaving less room for a reduction in calories.  As a result, women lose fat much more slowly than a larger man, who can create a larger calorie deficit more easily. 

Engaging in high intensity, shorter bouts of exercise helps to burn fat and increase muscle mass for both men and women.  Weight training at least twice a week will get your fat burning engine revving, help to build a streamlined physique and strengthen your bones.  While women may struggle more than men to lose weight or maintain a healthy weight, obesity is an equal opportunity offender.  Eating healthy foods in moderation and living an active lifestyle will result in reaching your goals no matter your gender.  So while it may take patience for women to get closer to their ideal weight, persistence pays off.  While initially men lose more weight and more body fat, after about 6 months the rate of weight loss evens out, equalizing the playing field.   While the pounds may not drop as quickly as some women might prefer, as long as it is moving in the right direction, you are on track to meet your goals. 

Products to support weight loss goals include:

Weight Loss Support PacketsWeight Loss Support Packets by Designs for Health – This complete program provides support for optimal fat burning, reduced cravings, increased energy and improved metabolism and leptin resistance. 
 
Women's Nutrients
 
Women’s Nutrients by Pure Encapsulations provides broad spectrum health support with highly bioavailable multivitamins, minerals and trace elements and is specifically designed for women over 40 years of age. 
 
 
Healthy Transformation Weight Loss Program (Without Soup)
Healthy Transformation Weight Loss Program by Metagenics provides a 12 week program for basic wellness and strategic weight loss support along with a 30 day supply of nutritional products.  Available with and without individual soup packets. 
 
 
Al's Formula (Basic Nutrients For Men Over 40) (VMM)
 
 
Al’s Formula (Basic Nutrients for Men over 40) by Thorne Research provides comprehensive vitamin and mineral support for mature men’s health and wellness. 

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