Burning Calories - How to Walk for Weight Control

Someone will always be prettier. They will always be smarter.Their house will be bigger. They will drive a better car. Their children will do better in school. And their husband will fix more things around the house.

So let it go, and love you and your circumstances. Think about it. The prettiest woman in the world can have hell in her heart. And the most highly favoured woman on your job may be unable to have children. And the richest woman you know -- she''s got the car, the house, the clothes -- might be lonely.

So, love you. Love who you are right now. Tell yourself "I am too blessed to be stressed." Be blessed ladies and pass this on to encourage another woman. "To the world you might be one person, but to one person you just might be the world".

Weight is determined mostly by the balance of calories - how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 160 pound person.

Note About the Calories Chart
You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Calories burned per mile by walking

Weight in Pounds
Speed	Pounds	100	120	140	160	180	200	220
	2.0 mph	65	80	93	105	120	133	145
	2.5 mph	62	74	88	100	112	124	138
	3.0 mph	60	72	83	95	108	120	132
	3.5 mph	59	71	83	93	107	119	130
	4.0 mph	59	70	81	94	105	118	129
	4.5 mph	69	82	97	110	122	138	151
	5.0 mph	77	92	108	123	138	154	169
	6.0 mph	86	99	114	130	147	167	190
	7.0 mph	96	111	128	146	165	187	212

Fewer Calories Mean Less to Burn

That Old Math
A candy bar equals 3-5 miles worth of walking. A Big Mac is worth 10K. If you have fallen into eating habits where you are taking in more calories per day than you use, you will not lose weight.

Eating Well
Most of us are not aware of how much we really eat per day. Make a food diary for a week and take a look. Make small changes and add them up to get lifetime results.

• Eat the foods you enjoy but in smaller portions.
• Replace processed snack foods with vegetables and fruit.
• Eat 5-10 servings of fruits and vegetables per day
• Restaurant portions are 2-4 times the amount you should eat at one meal. Eat out less often, and take home half of the food on the plate when you do.
• Make changes you can live with the rest of your life. Try new foods, new recipes. Eat to live.

Fit and Fat
When you walk 6 hours a week you achieve better fitness and decrease your chance of heart disease, breast cancer, stroke, and diabetes. Medical research shows that disease attributed to obesity is in many cases caused by inactivity rather than just being overweight. Enjoy life better at any weight by maintaining your active lifestyle.

For more information visit http://walking.about.com

 

If someone betrays you once, it's their fault........ If someone betrays you twice, it's your fault.

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Neha creation ...

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