Introduction
Yes, we enjoy walking, and we know that it is a health-promoting activity, but can a regime of regular walking really help us lose weight?
The answer, of course, is ‘yes’! Our body fat is basically an energy store. It is there for times when we run short of food, and for when we need a lot of energy to carry out tasks.
What’s the problem?
In the western world, fortunately, we don’t tend to run out of food much these days but this has meant that the natural tendency to lay down fat when we eat to excess has become a big problem – literally! On average, people are getting bigger year by year and this is having major consequences for our health.
Starve the fat off?
The most obvious way to deal with this problem is to take in fewer calories i.e. you should eat and drink less. It is always easier to put weight on than it is to get it off again so any calorie reductions you can comfortably make will be the first line of attack.
It is recommended that you don’t reduce your daily intake by more than about 20% of what you need to maintain your weight. If you try and lose weight too quickly, your body goes into ‘starvation mode’. It literally doesn’t know when your next meal is coming along and doesn’t want you to die of hunger so it slows down your metabolism to try and protect the body’s energy supplies.
That is the last thing you want if you are trying to lose weight! A slower metabolism means fewer calories burned just staying alive. It also leaves you feeling sluggish, and less able to exercise, so that way of losing weight becomes harder. Bad news all round…
Force the fat off?
If you exercise vigorously for long periods of time, you are going to have to take in extra calories. Your body fat can’t be burned quickly enough to keep you going for hours at an intense level of activity. An 800 metre runner doesn’t eat or drink during a race, but a marathon runner has to.
If you are trying to lose weight, it can be difficult to calculate how many calories to take in to support that intense exercise regime, but still leave enough of a shortfall that you lose a significant amount of weight. Another thing – if you are very overweight, you are probably going to struggle to exercise that hard.
All in all, I think long, steady exercise is better for those who are obese and unfit. It puts less strain on your cardiovascular system, there isn’t that need to ‘fuel up’ to keep going, and it is easier on your joints. Does that sound like walking?
Ease the fat off – Walking for Weight Loss!
Slim through walking!
Here’s something to think about… Heat is a form of energy. If you are walking at an intensity sufficient to make you hot, then you are definitely burning fat. The hotter you get, the more energy you are burning! One thing though – please don’t wear a sweat suit, or let yourself overheat on a baking hot day. Dying of heatstroke isn’t what you are trying to achieve! Make sure that you drink enough water to stop yourself dehydrating, but don’t overdo it. A couple of US quarts on a long walk might be about right (2 litres or 3 UK pints).
The further you walk, the more calories you burn. How many? You’ll see many different figures mentioned, but it will be somewhere in the region of 500 calories an hour for a 200 pound person walking at 4 mph (a pretty brisk walk). It doesn’t sound a lot does it, considering that there are 3,500 calories in a pound of fat? You’d have to walk for about 7 hours to burn 1 pound of fat.
But listen – you don’t have to do it all at once. Take the dog for a brisk 30 minute walk every morning and evening, that would do it.
Park the car 2 miles from work and walk in. If you live 2 miles from work, don’t touch the car, just walk in! Get another 8 miles in here and there during the week or at the weekend.
Use the stairs more often. Walk from the office to the park at lunchtimes to eat your sandwich. Join a hiking group and get a long walk in at the weekend, and just do what you can during the week. You can always find ways to get more walking in if you try. Tell me honestly – if I told you to find 7 hours a week to save your life, you’d do it, right? Okay, consider yourself told!
Take myself for example… I work from home, and my walking partner Lisa works half a mile away, but it’s up a steep 650 foot hill. A couple of times a week, I power-walk up that hill to meet her and we usually walk back by a different, scenic route. We try to get at least one longer walk in a week.
I supplement my walking with regular bike rides. As long as you are getting about an hour a day of fairly vigorous exercise, one way or another, averaged over the week, and don’t eat extra to fuel it, that should help you lose about a pound a week. It might be a bit more, or a bit less, but you will make steady progress and feel and look a lot better!
I have a friend who is overweight and unhealthy. He tells me that he “doesn’t have time to exercise”. He’s the same age as me but if he doesn’t change I’ll probably outlive him by 20 years. He has time to drink bottles of wine and watch TV, so he has does have time to exercise – it’s a decision not to. (M. – if you read this, take control mate – I’m worried about you! As I told you, it’s in your hands. Exercise can actually be fun you know!)
In conclusion…
Okay, if that has persuaded you to do more walking, how about treating yourself to some suitable footwear… Women’s hiking shoes (Click here)… Men’s Hiking Shoes (Click Here).
If you need great advice on controlling your calorie intake, preserving your metabolism, and building a healthy toned body, I highly recommend this acclaimed system. (It’s very detailed, but it is worth making the effort to read it. Follow the instructions, and finally get your weight under control.)