Just as counting pedometer steps is an effective way to achieve walking for weight loss daily steps targets, having a purpose for walking can create another motivator for achieving your goals.
Weight loss or good health and a long life are wonderful goals however it is a good practice to have additional reasons for counting pedometer steps which makes it an easy way for you to exercise effectively, and consequently lose weight. Your motivation is high when you have a goal. Two or three goals are even better!
If you have a life threatening or distressing reason for walking for weight loss, this can be enough, but build in safe guards with other motivating goals of a less serious nature, by mentally rewarding yourself. It is better is to have a goal which motivates you daily to use your
pedometer. This can be a fun or personal interest goal.
Examples are:
Join a sport or interest which has a training program- football, dance, tennis etc. Every competitive activity benefits from Practice. Do the training sessions or something else every day.
Make an agreement with a group or friend to achieve a goal which includes walking- two English friends agreed to walk every street in Midland.
Take your dog for a run during its regular walk unless you are tramping for many miles. Daily walks of small or older dogs can be strolls so make sure you pick an activity which genuinely counts as exercise. Volunteer to walk dogs for elderly neighbours.
Cut the grass, garden and walk the perimeter of your property- check on what needs doing and do it. Weeding, fencing, watering, digging.
Make a project of keeping the street clean of rubbish.
Make a goal of greeting fellow walkers- today talk to 1 other person. tomorrow go for 2. If you didn’t reach the goal it rolls over until the next day. Once you reach a limit say you only meet 5 other people during the walk, change the goal. See if you can get the other person to say ‘red’ or some other specific word.
If you like the idea of Purposeful Pedometer Steps but at this point have no goal- make that your goal: I want to find a pedometer steps project!
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One of the really important reasons for recommending pedometer steps as a painless way for the averagely inactive to lose weight is the way it can fit easily into your life! For the same reason I recommend to stay away from the scales. The ‘think like a thin person’ mentality is too big a shift for the long term inactive, occasional dieter, to acclimatise to in the short term.
As body weight fluctuates normally scales can be psychologically stressful if immediate weight loss doesn’t occur.
Using a belt or particular clothing to assess progress is helpful but again don’t overdo it.
The advantage of counting pedometer steps is that an achievable target is presented and done- no doubt about it. The target is set, and success is daily.
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Pedometer steps is one solution which combines every important element for weight loss by the average person.
Pedometer steps counting as a way of life has many advantages for the normally inactive person deciding to under take a weight loss regimen of exercise and reduced eating. Most people reading this will have done similar weight loss activities before and wondered at their lack of success. For an average person without a professional interest in exercise or calorie counting the overall one solution idea is very appealing.
Why do I propose counting pedometer steps as the one to go for? I’m assuming that I don’t have to convince you that walking is a primary means of exercising for most people. That walking for weight loss fits into many lifestyles, and normally is effective. Within the variety of means to add walking for weight loss, following pedometer steps targets, is one which enhances many peoples lives, and is particularly effective for men, although also suiting women as well.
Intense focus has a laser like effect on activity and weight loss. The advantage of pedometer steps is that focus. For the average person increased walking accelerates weight loss from dieting and intense walking activity can induce weight loss with only moderate food control.
By continually and routinely increasing your pedometer steps done daily, weight loss is a natural result when the walker has been inactive.
Pedometer steps monitoring is easy to treat as normal- the pedometer fits neatly into daily life and is a ‘target’ keeper. I use it in a similar way to using my wrist watch- checking the time to mentally ascertain my progress and any problems in meeting my plan for the day. Using my watch this way is so automatic that I am not conscious of the time checking. Only the absence of the watch for some reason makes me realise that I normally look at it frequently. Once this method has been chosen it becomes automatic to chase your pedometer target. The challenge is important and then the achievement of the step goals and subsequent increase of pedometer steps target, follows along.
Always start from where you are. The point of this process is to use the pedometer to assess your normal daily walking and then increase the target number of steps sufficiently for ongoing weight loss.
The over enthusiastic weight loss “innocent” can over do the initial efforts and strain or overbalance the normal routines of his life. When this happens and other important areas of life are affected the conclusion can be to throw the baby out with the bathwater. So drastically reducing calories can lead to emotional issues such as anger or depression. Over doing exercise can result in tiredness and injury. A conclusion that weight loss ‘is not worth it’ may result and yet is unfounded. If getting up to full speed was instantaneous then no one would be over weight! A measured effort becomes most people.
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Recently both my parents died and it has affected me in lots of ways. It now means that I need to focus on feeling better and continuing the pedometer steps process, amongst other things. Why am I choosing this focus now when the ‘big’ questions in life are running through my mind? Because my conclusion is that joy in everyday life is the way to living a fulfilled life.
The balance which I achieved previously from having a simple routine such as counting pedometer steps and wearing my pedometer daily has been shaken.
The result is a renewed conviction that total well being includes how well we make ourselves happy and show that perspective to others for them to benefit from the passions which keep our minds and lives robust. Something which causes the body to thrive, the mind to glow and our lives to feel vital, even when as simple as exercise, is essential.
My preference for the exercise side of weight loss, counting pedometer steps in particular, comes from the conviction that exercise adds to my life. It is a tool to help me cope. Others may find an intense interest in the food or diet approach is more for them.
When we search for the ‘answer’ we can find it by treating each day as a treasure, to be spent wisely or joyously, but with a light heart. Make your world view one which supports you.
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This is the way to get the best out of friendship when counting pedometer steps or walking for weight loss:
Choose your diet buddies carefully. Someone who has been successfully dieting or exercising in a similar lifestyle may be of most help to you;
Look for long term participation events such as a pedometer steps program where your involvement lasts despite change in participants;
Make eating or dining engagements fit your requirements such as meeting for coffee not dinner, include walking as part of your night out;
If necessary avoid those friends who can’t support you at this time, restricting yourself to phone or email;
Always stay focused on the positive results you are achieving and imagine the benefits of achieving your goal.
Acknowledge that the right attitude is a major endorphin booster! The impact of friendship on women has been proven both ways-supporting and effective if undertaken together for weight loss; but also supporting excessive eating and weight gain, if not.
A study reported in The New England Journal of Medicine said friends could influence as much as a 57% weight gain. At times we all have blows to our commitment and it is the support of our personal world view which is of most help. However those who can offer nurturing at these times are of true benefit.
Accept the offers of those who will join you on your chosen walk, pedometer steps target, gym class, or similar, and let this gentle soothing be your way out into renewed balance and joy in your life, without abandoning an important lifestyle choice of health and well being.
A weight loss or exercise program, and it is repeatedly shown that both are necessary for long term successful weight loss, requires the ability to flow through the ups and downs of life.
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Pedometer Steps is an exercise style which is flexible enough to integrate into your life rather than add it on as an extra. Small hand weights fit in very well as they are suitable to carry while walking, holding one in each hand and bending your arm at the elbow, swinging the opposing leg and arm. Try them out first to see that they’re comfortable but it should be no problem since you are walking short distances. This would introduce light weights into your pedometer steps program and increase the exercise benefit of walking for weight loss.
Weight training has been of most benefit after the initial walking phase for me. Like most things the two together is much better than one alone on an ongoing basis but starting usually requires a step at a time (excuse the pun). I also found that some small problems when I started walking directly benefit from weights or specific exercises.
So if, for example, stepping up strains something then building the appropriate muscle will solve that very quickly.
My suggestions:
1. Use small weights when walking to build your upper body muscles.
2. Write down the niggles or worries that may affect your future walking, pedometer steps or weight training.
The purpose of this last is to work through and resolve the issues which might stop you progressing.
If you wish you may use this blog to record your progress. Simply record your issues and progress in the comment section.
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