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Burn Calories and lose weight by walking

Most, if not all, of us know that exercise is the best way to burn calories, lose weight and get into shape. However, most of us are too lazy to do so. Many people hate running and biking because they feel like they are running out of air after exercising. For those people there is a solution to
lose calories and pounds and this is by walking. Even though it does not burn as much calories compared to running, it could also help burn a fair amount of calories and it is safer especially to those people who have joint problems.
The amount of calories burned through walking varies on the speed, the type of terrain and the amount of load carried by the person. Obviously, walking in top speed, uphill, and with a heavy
load allows a person to burn more calories than a normal walk in the park. This article enumerates the amounts of calories burned by a 70 kilogram man with each variety of walk.

Type of Walk	Calories burned per hour
Walking with a backpack	490
Walking downstairs	210
Cross country Hiking	420
Walking upstairs while carrying 1 to 15 lbs. of load	350
Walking upstairs while carrying 16 to 24 lbs. of load	420
Walking upstairs while carrying 25 to 49 lbs. of load	560
Walking upstairs while carrying 50 to 74 lbs. of load	700
Walking upstairs while carrying 75+ lbs. of load	840
Rapid Military Marching	455
Walking uphill with 0 to 9 lbs. of load	490
Walking uphill with 10 to 20 lbs. of load	525
Walking uphill with 21 to 42 lbs. of load	560
Walking uphill with 43+ lbs. of load	630
Walking while carrying an infant or a 15 lbs. load on ground level or downstairs	245
Loading and unloading a car	210
Walking with crutches	350
Walking while pushing or pulling a stroller with a child	175
Race walking	455
Pleasure walking	245
Walking to a neighbor’s house	175
Walking the dog	210
Walking to and from an outhouse	175
Nordic Walking	412
Walking downhill at 2.5mph	196
Walking 5mph	560
Walking in a ground level, very slow pace at less than 2mph	140
Walking in a firm surface, slow pace at 2mph	175
Walking in a firm surface at 2mph	210
Walking in a firm surface, moderate pace at 3mph	231
Walking on a grass track	350
Walking uphill 3.5 mph	420
Walking in a firm surface, very brisk pace at 4mph	350
Walking in a firm surface, very brisk pace at 4.5mph	441
Walking on treadmill 3.5mph	266
Walking around the house	140
Walking for pleasure or work break	245
Walking to work or to class	280
Walking from car or  bus to destination	175
Walking while bird watching	175
Walking while pushing a wheelchair	280

You may also find interesting our previous articles, how many calories are in a pound and how many calories to lose weight.

 article source http://www.howtoloseweighthealthy.com/

How to lose calories before your wedding

Taking the lead from our previous article, how many calories to lose weight, we present below some new ideas on how to lose calories before your wedding and look great on that big day.

Every bride’s dilemma is to look perfect in their wedding day. For that to happen, you need to look stunning from head to toe; that includes your hair-do, make-up, and of course your dress. Finding the perfect dress is one thing, but fitting in it is another. If you are one of those brides who can’t seem to fit in the dress of your dreams or a bride who would like to look extra slender for her big day, this article is for you.
Tip #1 Include it on your “To do” list
Every bride to be has a “to do” list so she’ll not forget even the slightest detail for the wedding. That means, including “losing 10 pounds before the wedding” on that list will remind you of your goal. However, since the said statement is too broad, add specific sub-entries that include date, activity, and goal:

• October 20-25,2010 – two hours/day on the treadmill to lose one pound
• October 26-31,2010 – two hours/day on the stationary bike to lose one pound
• November 1-5,2010 – one hour/day aerobic classes to lose one pound

Tip #2 Minimize pre-wedding dine-outs
You and your maid of honor or groom have the tendency to dine out as you look and meet-up with wedding suppliers. Common scenarios are lunch or dinner meeting with your wedding coordinator, food tasting with possible caterers and cake suppliers, talking over coffee as you discuss the details, or simply having snacks in a fast food restaurant as you and your fiancé discuss the budget.
These innocent meals do not help you lose weight. In fact, they can make you look bigger as you walk down the aisle. Minimizing these meal meetings to only those that are necessary like food tasting, will greatly help you in managing your weight. In addition to that, it can also help you allocate more funds for your wedding.
Tip #3 Invite your groom to do an activity with you
Most men do love and have sports, why not join your fiancé on that sport. This way, you get to burn some calories and spend more time with him before you two become officially Mr. and Mrs. And if in case he’s not into sports yet, it’s never to late to start. Invite your guy to start engaging in a sport activity that both interest you.
Tip #4 Enroll in dancing class
Dancing burns calories as much as working out in a gym. You have the option to enroll alone, bring along a girl friend, or invite your fiancé to enroll with you. Talking your groom to go on dancing lessons with you not only allow you both to look at your best on your wedding but also allows you to render a special dance which could make your wedding extra special.
Tip #5 Negate stress
Stress releases a chemical to the brain which is interpreted as hunger. That’s the reason why people who are stressed seem to have certain food cravings. If you want to lose weight before your wedding, try to avoid stressors. Also, avoiding stress will help you look fresh and glowing on your wedding day.
Best wishes!

 article source http://www.howtoloseweighthealthy.com/

How many calories are in a pound?

How many calories are in a pound? 3500 calories make one pound. Calories and weight gain are closely associated because excess consumption of calories while living a sedentary lifestyle could make anyone gain weight in no time.
However, calories are not necessarily that bad, weight gain is actually caused by the people who have no control of their caloric intake.
When we talk about the calories found in food, we are actually talking about the unit of measurement for energy. For example, a person needs 100 calories to walk a distance of 100 meters,
that simply means he needs to eat a food that contains 100 calories so he can successfully accomplish the task. Eating a food less than the said requirement will prompt the body to burn its energy reserves, also known as body fat, to compensate for the lack of energy from the food, thus a person loses weight. On the other hand, if the person consumes more calories than what the body needs, the body will store the excess calories in the body as fat deposits causing the person to gain weight.
There are about 3,500 calories in one pound. This applies to the calories from the food you eat and on the calories you burn through exercise or any activity that requires energy.
This means that each time a person loses 3500 calories, s/he become a pound lighter. However, losing 3,500 calories in one day is not only unhealthy but it is also impossible, thus you must get rid of the 3,500 calories in an installment basis. For example, 500 calorie deficit everyday is equal to 3500 calories in one week which is synonymous to one pound lost per week. You simply have to increase you daily calorie deficit if you want to lose weight faster. See also how many calories to lose weight.
If you want to watch your caloric intake, you can check the nutrition facts label which is mostly located at the back of food containers. Take note that every food has different amount of calories, fruits and vegetables for example are great source of vitamins and minerals but contains very little amount of calories compared to dairy products which contains high amount of fats.
Food nutrients also have different calorie contents. Carbohydrates and protein have 4 calories per gram each, fat has 9 calories per gram, and alcohol has 7 calories per gram.
So, if you aim to lose weight fast and healthily, you simply need to reduce you daily calorie intake or do activities that require your body to burn more calories.

 article source http://www.howtoloseweighthealthy.com/

Fastest way to lose 20 pounds

To lose 20 pounds fast seems impossible. But over the years dietitians, fitness experts and medical practitioners have proven that an effective diet and workout plan would definitely help you lose weight fast. The following tips are proven to be effective, particularly with people who really aspire and in dire need to shed off 20 pounds fast.

First: Make a meal schedule for six small meals a day and stick to it.
Limiting yourself to three large meals a day – breakfast, lunch, and dinner – will not help you lose 20 pounds fast. It’s not about the frequency of the meal but it’s all about the quality and quantity of the meal.
Experts agree that eating five to six small low calorie meals a day are much healthier because it allows your body to have constant supply of
energy. In addition to that, this weight loss strategy will also prevent mid-meal hunger thus you get to unnecessary eating. It may seem hard to get used to this eating schedule but once your body had adjusted to it, you will notice that you are actually eating less than the usual and that your goal of losing that excess 20 pounds is just a few short weeks away.
Second: Increase your fluid intake.
Drinking lots of fluids is a really good way to make yourself feel full quickly and make you want to eat less and lose those excess pounds you have. However, not all fluids are good for you. If you want to lose 20 pounds fast avoid Carbonated, sweetened, and fruit-flavored drinks because they are loaded with calories which could make you gain a lot pounds. The healthiest drink in the world is water, eight glasses or more a day will keep you hydrated, boost of the metabolism, and could keep you full resulting to decrease food intake. In addition to that, plain distilled water contains zero calories, thus you do not have to worry of drinking a glass more each day.
Regarding the best water temperature, there are two opposing hypothesis about it: Some people say cold water is the best choice of fluid if you want to lose a few pounds because cold water needs to be warmed up to as it enters the body to coincide with the body’s normal temperature, thus calories are converted to energy to do just that. On the other hand, others say that warm water is better because cold water could coagulate the fatty food that you just consumed; imagine a melted butter placed in the fridge. Cold or warm – the bottomline is drinking eight glasses of water a day will surely help you to lose weight.
Third: Move as much as you can.
Eating just the right amount of food and increasing your fluid intake is not enough if you wish to lose 20 pounds fast. You need to add exercise in your weight loss routine. Keeping your body active makes you burn and lose calories. Low to moderate impact exercises, when done regularly, would definitely help you shed excess calories. To speed up the process, make it a habit to allot 30 minutes to one hour a day for workouts.

 article source http://www.howtoloseweighthealthy.com/

Calories and fast weight loss

Calories are everything that we eat. Its amount varies on what kind of food we actually take in. The heavier the content of the food is in terms of carbohydrate, protein, and fat content, the
larger the amount of calories it contains. The amount of calories that a person needs everyday varies, this depends on your age, weight, height, and the activities you do. When you over eat and your calorie count is surging way too high than what you need, weight gain occurs.

How many calories to lose weight?


Counting may be too much a task to some people especially those who have really busy schedules. But if counting would mean losing some of those extra pounds fast then it may be worth a try. This technique had been proven to be very safe and effective especially if you really watch how much you eat every meal.
The first step to calorie counting is to know how much calories you need to consume in a day. You may use online calorie calculators to do so or manually compute it using the Harris-Benedict Equation.
When you have already established your daily calorie requirement, the next step is to learn how much calories your food contain. Learning caloric contents of your food is easy. You can make use of the nutrition guide which is usually found at the back of each food container that details the amount of calories each food serving contains. This is not hard to find because almost all food have this label because it is being mandated by the law. This is to ensure that consumers are aware of they are eating.
Then there’s what we call calorie burning. Walking, jogging, swimming, and any other activities help burn the calories we have consumed. Cardio exercises are the top pick for people who wish to lose weight fast because energy expenditure is quite high when doing activities that increase your vital signs.
Now let’s do the math:
Subtract the amount of calories you want to spare everyday from your daily calorie requirement to get your weight loss caloric count. Do remember that the calorie-pound ratio is 3500:1. This mean, losing 500 calories a day can make you lose one pound in a week.  Burning another 500 will make you lose two pounds in one week. Burning or cutting your calorie intake by 500 to 1000 calories a day is generally considered safe; going beyond that may need medical supervision.
But then again, it is advisable to seek medical advice before undergoing any weight loss plan. Your doctor is the best person to tell you which is the best and safest method for you. This goes especially true to people who are morbidly obese because rapid weight loss could be very dangerous.
Overall, eating less and exercising more is still the best way to lose weight. In addition to that, counting the amount of calories you take in daily will help keep you on tract.
Calorie counting is simple don’t you think?
article source http://www.howtoloseweighthealthy.com/

10 essential steps if you want to lose weight fast from How To Lose Weight Healthy - How to lose weight fast

Not all weight loss programs are effective. There are a lot of things to consider before you go and try out a diet or exercise program. The following ten steps are essential if you want to lose weight fast:
1. Consult your physician first
if it is safe for you to undergo a weight loss program. Some people, especially those that are morbidly obese, should have a supervised weight loss program because rapid weight loss could be dangerous.
You must be mentally prepared to lose weight fast.

2. Motivation plays a great role in reaching your weight loss goals. By keeping yourself motivated it will be easier to meet your targets.
3. Your meal plan should be nutritious. When you try to lose weight fast, you automatically think that cutting down on your food intake will be the answer. Actually, just limiting the food you eat is not enough. A healthy choice of foods and in proper amount is the best way to do it.

4. Choose your exercise routine wisely. Some exercise routines may be too much for you. You do not necessarily need to have a rigid routine to lose weight. Even a simple walking and jogging program can actually help you shed the extra pounds. If you are quite comfortable with it, gradually increase the speed, distance, resistance and the intensity of the exercise to achieve faster results.
5. Muscle building exercises. Muscles burn more calories than fat. If you want to accelerate your efforts you can consider adding muscle building exercises to your routine. This will maximize your weight loss efforts since the muscles you add to your body will also work hard to burn those extra calories for you.

6. Water should not be neglected. Since your body has to go through some diet modifications and exercises, it should be replenished with the minerals that you lose in the process. Water loss is rapid in people who exercise; Thus you should keep in mind that you have to replace the fluids you lose from sweating.

7. A positive change in lifestyle. Changing your lifestyle is the surest way to lose weight fast. Since lifestyle is the totality of how you actually live your life, following a healthy route will definitely be a strategy to adapt to your weight loss efforts.

8. Don’t be tempted with sweets and preservatives. There will be cases where you may crave for something too sweet or something too salty.  Whenever your sweet tooth starts bugging you, remember your goals and stay focused.
9. Your weight loss efforts should fit your daily routine. It is not healthy to juggle your jobs, responsibilities at home, plus a weight loss program. This will just stress you more so it is really important to map out your activities. It’s all about time management.

10.Discipline plus patience. Following the said principles is the most essential step in losing weight fast. Without discipline and patience you tend to lose hope and give up everything you have started. Your efforts should not be wasted by being too lax with your weight loss program and being impatient in seeing the results.

 article source http://www.howtoloseweighthealthy.com/