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.
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For busy people counting pedometer steps may be the best way to exercise and target walking for weight loss. The main reason for this is that when wearing a pedometer the process of exercising is automated. Each step taken is counted and once having established your base rate then to lose weight simply add extra steps into your daily routine.
As the aim is to increase the number of pedometer steps done daily over time small increases of up to 2,000 steps a day are required. For example if currently achieving 8,000 pedometer steps walking normally, now aim for 9,600 steps daily. Most times this will requires some sort of trial and error to determine how best to do this.
When I first started I was doing around 6,000 steps daily. My next goal was to move up to 8,000 pedometer steps daily. (I emphasise pedometer steps because other activity may be done which doesn’t register.)
Then I moved up to making 10,000 the daily target. At this stage I found that one of the best ways to ensure the total for daily pedometer steps was to take a dedicated walk.
Doing walking for weight loss has significant impact on the total pedometer steps and is one of my favourite ways to increase daily steps but it is of more benefit than that. The feel good factor from a long walk is to be enjoyed and over time this can become a form of stress relief or meditation.
As mentioned this is a method which counts pedometer steps and certain activities do not register correctly and will not be counted successfully. Initially this meant I did not do those things but over time as I gradually became more aware of how to get the best results with counting pedometer steps, weights, running, dancing, etc. are fun again.
Used consistently you will find the best way to make counting pedometer steps work for you. Weight loss is helped when counting calories as well. To make this easier, when you start simply eat the same. Then start cutting down around 100 calories daily as you increase your exercise. This could be one cappuccino, for instance. Each time your pedometer steps target increases to the next level, cut another 100 calories out.
Small Ways To Increase Pedometer Steps:
1. Walk once around the mall before eating or drinking.
2. Park further away from your destination than usual and walk to it.
3. Take several trips back to the car with groceries and other shopping instead of piling all purchases from different shops into a trolley.
4. Put away laundry or toys one at a time.
5. Choose the newspaper stand further away to buy magazines etc.
Technorati Tags: counting calories, pedometer steps, walking for weight loss
