I like to keep my emphasis on exercise when discussing weight loss, and within that category, have chosen pedometer steps as a means of achieving healthy activity every day.
In itself this combination of mental commitment-keeping track of the pedometer steps-as well as physical doing of the exercise helps in two ways:
It normalizes activity.
It helps distract me from using eating as a hobby.
Depending on where someone starts i.e. their level of activity, it may take some time, but eventually using a pedometer all the time, becomes a way of structuring your day.
The major element in this weight loss approach is increased body movement throughout the day. The easiest way for most of us is to walk or do other similar activity.
Food becomes secondary-in both ways. Pedometer steps counting should be combined with a sensible calorie counting “diet”, gradual reduction of excesses such as full sugar sodas, and with a de-emphasis on eating in your day.
There are other methods of food reduction such as eating half the food on your plate and the Japanese recommendation to stop eating when 80% full, etc. Some more are mentioned here: Top 5 Healthiest Diets in America
When a goal of 10,000+ steps is actively pursued throughout the day by adding steps into your lifestyle whether at work or play, it means more time in activity and less time for thinking about or actually doing, eating.
In other words, an active person (which you are now) can only achieve the steps total required by walking (gardening, cleaning, dancing) most of the day. This is not dedicated walking which can achieve the target in a few hours but using the pedometer steps as a guideline of how to get more of the daily tasks done and get your body moving as well.
The gym or walking for exercise is also a great way to go. It can make the 10,000+ daily steps achievable in an otherwise sedentary lifestyle. It can rescue a day which has fallen behind on its steps total. It may be that it fits your lifestyle better- sometimes or all the time.
The key here is to control your diet during the times you have free for eating. The concentrated calorie burning can create more time for calorie consumption, and even a reward mentality. Spreading exercise over your total week offers its own rewards in increased achievement, more fun and a better fit with your lifestyle.
