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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Are you hesitating about getting a pedometer? I’ve talked to lots of people who do. In a busy schedule it’s just one more thing to organise and although it sounds attractive to burn calories walking and come away with everything in the wardrobe looking better, just by strapping on a little machine and counting pedometer steps, you’re sure it would take “more” for weight loss. And it does. Strapping it on is the start, and a great one, but the overall process, for the big payoffs, is long term.
Maybe you are mixed up about the weight loss requirements-how much is it about what I eat and how much about movement?
In all liklihood you are lying to yourself (if you are overweight) about both!
From personal experience and from watching others, I know how easy it is to over estimate the amount of walking we do in an average day, and how much high calorie food we eat. The only way to know is to count pedometer steps and keep a food journal.
The 10,000 pedometer steps daily idea is the perfect process for couch potatoes. Come to grips with how little you move normally by measuring steps through wearing a pedometer and then increase the number and burn calories walking.
One thing is certain -it is amazing how quickly those pedometer steps mount up when you start consciously walking for weight loss.
The biggest surprise for most sedentary people is how little activity is part of their normal life. Guessing tends to create a false impression of your activity level. It’s usually just plain wrong. Once you’ve got a real feel for how many pedometer steps you do daily, you’ll understand why you are overweight.
Then there is the issue of eating as if you are an active person!
It’s simple-don’t!
Unless you are.
Here’s one tip which helps in this area: take advantage of the salad dressing sprays to control the amount of dressing you use. One spray of Praise French Spritz equals less than one calorie.
As with using a pedometer, there are many ways to reduce calories without losing the enjoyment of eating. Another tip: food tastes the absolute best when you are hungry!
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