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Ambuj Saxena had struggled with obesity for a long time. When he was young, he battled several health conditions, which were often linked to his weight gain. As he grew up, he experienced breathing issues, struggled with finding the right clothes for himself and of course, disliked the way he looked. It was when he noticed his extra paunch in a picture that he decided to do something about it and lose weight. He has lost 50 kilos since then. Heres a look at his massive weight loss journey:

Weight loss story: I followed 16:8 intermittent fasting and lost 50 kilos

Name: Ambuj Saxena

Occupation: Brand marketer

Age: 26 Years

Height: 5 feet 6.5 inches

City: Gurugram

Highest weight recorded: 125 kg

Weight lost: 50 kg

The duration took me to lose weight: 8 Months

The rest is here:
Weight loss story: I shed 50 kilos by eating poha, sprouts and drinking black coffee - Times of India

Polycystic ovarian syndrome (PCOS) is a condition that causes irregular menstrual cycles due to a lack of monthly ovulation and increased levels of androgens (male

hormones). The majority of PCOS women, but not all, are overweight or obese, and they are at higher-than-average risk of acquiring diabetes. PCOS-related hormonal abnormalities, insulin resistance, and inflammation make it difficult for women to lose weight.

Also Read:5 Superfoods To Add To A PCOS Diet

However, even a minor 5 per cent weight loss can increase insulin resistance, hormone levels, menstrual cycles, fertility, and general wellbeing in PCOS women. This syndrome must be managed with care as they are approximately three times as likely to be diagnosed with anxiety and depression than people without PCOS.

A healthy diet goes a long way in influencing our body and those diagnosed with PCOS can take advantage of a healthy diet.

Foods high in fibre help to control blood sugar levels, reduce inflammation, and promote intestinal health. Fibre-rich foods include whole grains, legumes and lentils, seeds, fruits and vegetables. Because fibre helps in feeling full faster, a high-fibre diet may help women with PCOS lose weight management. A high-fibre diet is also known to help lower insulin resistance, body weight, and extra body fat in people with PCOS.

Protein aids in blood sugar stabilisation and enhances feelings of fullness after a meal. It also helps with weight reduction by lowering cravings, increasing calorie burn, and controlling hunger hormones. Increased protein consumption aid in weight loss, particularly in PCOS women. It is advised that nutritious, high-protein foods such as eggs, almonds, and seafood be included in the diet.

Antioxidant-rich foods aid to reduce inflammation and managing insulin levels. Fresh fruits and vegetables, nuts, and whole grains are high in antioxidants.

Refined carbs like sugar, processed foods, food packages, quick foods, refined wheat fruit juices of all kinds, soda, aerated drinks, and ice cream should be avoided. The most essential thing is to have the proper protein: carbohydrate ratio. carbohydrates: fats. A reduced carbohydrate diet helps in PCOS management due to the effect of carbohydrates on insulin levels. Women with PCOS may benefit from a low-glycemic diet. A low-GI, low-carb diet may lower insulin levels in PCOS women and help in weight reduction. Similar to carbs, even saturated fats in meat and mutton, bakery items, too much oil or ghee, fast food items should be avoided.

Limiting dairy consumption helps some women with PCOS lose weight and alleviate some of their hormonal PCOS symptoms. Also, for many women, reducing dairy consumption improves gut health and facilitates nutritional absorption.

Cardiovascular and weight-training workouts may contribute to reducing body fat and improving insulin sensitivity in women with PCOS. Let us look at how exercising helps women diagnosed with PCOS.

Regular exercise, particularly cardio, has been demonstrated to increase insulin sensitivity, lessening the risk of diabetes and other PCOS complications.

Women with PCOS are more likely to have high levels of cholesterol and triglycerides.

Regular exercise, along with a healthy diet, aids in the regulation of hormones and periods.

Exercise raises your endorphin levels, which are also known as happy hormones. This assists PCOS sufferers in better managing their anxiety and stress.

Apart from changes in the diet, incorporating regular exercise is a well-known weight reduction method. PCOS can cause a woman's menstrual cycle to be disrupted and lead to increased weight gain. Losing weight can help with PCOS symptoms if lifestyle changes are implemented. When diagnosed with PCOS, nutrition and exercise are two efficient approaches to decrease weight.

Author Bio:Palak Chaturvedi, Nutritionist & Lifestyle Consultant

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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5 Tips To Lose Weight When Diagnosed With PCOS - NDTV Food

Whoopi was not buying Sunny's bizarre theory about "robust" singers. (Photos: ABC)

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Sunny Hostin is typically the most well-spoken of The View's co-hosts, but on Wednesday morning, she put her foot in her mouth when she said that singers who lose weight "sometimes lose their voice," as they no longer have as "robust" of a sound. The co-hosts spent much of the segment staring blankly at Hostin as she prattled on, though Whoopi did intervene at one point to say that the theory is patently untrue. "When opera singers lose weight, they don't lose their ability to sing," said Whoopi.

Hostin's bizarre monologue came during a Hot Topic segment about Rebel Wilson, who recently told BBC News that her management team was unsupportive of her decision to lose weight, as she "was earning millions of dollars being the funny fat girl." Immediately after the clip ended, Hostin said that she was "surprised" to hear Wilson's story, as she "never connect[s] weight with funny." She went on to ask "why would her team do that," and the panel's resident comedian, Joy Behar, was more than happy to chime in with an answer. "A lot of times, people accept you as a heavy-duty person that's funny. Now you lose weight, and it's like, 'Who is that now?'" she said. "It's a disappointment, I guess, more."

After Sara Haines confused Jonah Hill and Seth Rogen (this was a very odd segment), Hostin suggested that she applies a different standard to singers than she does comedians. "I do think, sometimes, when there's a singer that loses weight, sometimes they lose their voice," she said.

"That is not true," replied Whoopi from across the table. "I don't know," said Hostin. "Adele hasn't, but sometimes it can happen." As Whoopi lectured her on the "other factors" that can lead to a change in voice, Hostin turned to the crowd for backup. "Nobody agrees with me?" she asked, as the studio audience laughed uncomfortably off-screen.

"I'm sorry, you're going to take her word for it?" asked Whoopi. "You're wrong, and let me explain why. Sometimes, people are asked to lose weight because they have nodes ... people lose their voice for many reasons. It is never, as far as I've been around for 100,000 years maybe 10 years less than my friend Joy "

With Whoopi not budging, Hostin looked to Behar, who agreed that people don't "lose weight in their lungs," and it therefore shouldn't affect someone's voice. The ladies began to talk over each other, but Hostin's voice rose above the fray: "A lot of fat singers are robust," she said.

"What?! Oh my gosh," said Whoopi, as she shot the audience an "are you hearing this?" look. But rather than engage, she decided to cut things off right there, saying, "You know what? We're going to break."

Love/hateThe View?You'll love/hateour new podcast.Listen now:

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Claire Spellberg Lustig is the TV Editor at Primetimer and a scholar of The View. Follow her on Twitter at @c_spellberg.

View original post here:
Sunny Hostin Offers a Bizarre Theory: Singers Who Lose Weight 'Lose Their Voice' - PRIMETIMER

Having six pack abs is a goal many people aim for, but oftentime stubborn belly fats can be a challenge to get rid of, especially as we get older. No matter what we do, at times it seems like abdominal fat won't go away and chances are it's visceral fat that's the problem. But not to worrythere is hope. Eat This, Not That! Health spoke with Dr. Terry Simpson who explained why visceral fat is hard to lose and what we can do about it. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

According to Andie Hecker, celebrity trainer and founder of The A List by Andie Hecker, "Visceral fat is a type of body fat that's stored deep within the abdominals, contrary to subcutaneous fat, which sits under the skin. Visceral fat makes up approximately 10% of your body fat stores. The best way to tap into body fat stores is through aerobic workouts, be it HIIT training, or longer duration lower impact cardio, such as walking, swimming & elliptical training."

Dr. Terry Simpson MD FACS, a weight loss surgery and certified culinary medicine specialist with St. Johns Camarillo and St John's Dignity Health explains, "Have you ever noticed that people, as they age, put more weight around their middle than when they are younger? This "belly fat" is called visceral fat and it is different from subcutaneous fat. If you have belly fat, tighten your abdominal muscles the fat under your skin and before the muscle is subcutaneous fat, the fat below your hard muscle is belly fat.

These fat tissues are not the same and as we age, we tend to deposit more fat into the belly or visceral fat. This fat is also associated with diabetes, heart disease, strokes, and even an increased risk of cancer.

We used to think that all fat is the same, and that all we had to do was to eat less and move more and the fat would disappear, but that isn't working. The two fats are different and it is in those differences that we find why it is hard to lose weight."

RELATED: Warning Signs You Have Dementia, According to the CDC

Dr. Simpson says, "Belly fat (visceral fat) has more insulin receptors on the fat cell than subcutaneous fat. This means that belly fat is more prone to levels of insulin. Insulin is called the 'storage' hormone, because it allows blood sugar to get into cells, but it also turns off the burning of fat. So if you eat something, be it fat or sugar or even alcohol or protein, your insulin goes up. Which fat turns off first the belly fat. As you go on diets, you lose weight. The first weight you tend to lose is subcutaneous fat which is why you notice weight loss in the face first (it is subcutaneous). Belly fat is hard to lose because of its insulin receptors. This is also why diabetics have a harder time losing belly fat."

RELATED: What Taking Melatonin Every Day Does To Your Body

"As you age your body hormones change be it women in peri-menopause or menopause and men as their testosterone levels go down you tend to accumulate your fat in your belly," Dr. Simpson explains. "We cannot reverse this with hormone replacement no matter how many people want to sell you hormones, they don't change what kind of fat you accumulate."

RELATED: The #1 Cause of Heart Failure, According to Science

How many times have you been really disciplined and lost weight, but then gained it back? That makes a big difference, Dr. Simpson says.

"When you fall off a diet, the weight you lost in the subcutaneous fat tends to return to the visceral fat, or belly fat making it harder to lose weight as time goes on. This is why we see people move from being pear shaped to apple shaped.

But belly fat can be lost! The best diet to lose belly fats are those diets that are highest in fiber (diets rich in vegetables, whole fruits, legumes, and whole (not refined grains). This is why the Mediterranean and DASH diet are the most recommended diets by doctors and registered dietitians."

RELATED: Warning Signs You're Lacking Vitamin D, Say Experts

One of the best ways to lose that belly fat is to workout hard. Dr. Simpson says, "Cardiovascular exercises tend to target belly fat because that fat is resistant from the insulin and those exercises tend to reduce insulin levels: running, intense yoga, swimming."

RELATED: Secret Tricks for Looking Younger After 40, Science Says

"The most important is to change habits and eat a diet rich in fiber, adopting a Mediterranean lifestyle and avoiding the high fat/ high added sugar junk foods," Dr. Simpson states. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

Read more from the original source:
Why Can't You Lose Your Visceral Fat? A Specialist Weighs In Eat This Not That - Eat This, Not That

Patient Feels Healthier than Ever after Weight-Loss Surgery

One year after robotic sleeve gastrectomy (gastric sleeve) surgery* at Manatee Memorial Hospital,Gianna Soussan, 26, weighs 128 pounds less and refers to her health and her life as transformed."

For as long as she can remember, Gianna struggled with losing weight. As a teenager, she consulted a nutritionist and tried various diets, to no avail. Now, 14 months after weight-loss surgery, Gianna says she feels healthier and more alive than ever. Her related conditions, including pre-diabetes, hypothyroidism, ulcerative colitis, sleep apnea, migraines, anxiety and depression, have resolved, she says.

It wasnt until I got to experience life in a healthy body for the first time ever that I truly recognized how much my weight affected my daily living, Gianna says. My victories include both the mundane sitting comfortably with my legs crossed, having more space between my tummy and the wheel of my car, my thighs no longer chafing when I walkin shorts to the more meaningful, like shopping for normal-sized clothing, enjoying the kiddy rides with my baby nephew, comfortably riding roller coasters and climbing on my boyfriends back for piggyback rides."

Stick to the plan

The surgery is only the first step, says Stelios Rekkas, MD, FACS, FASMBS, Manatee Weight Loss Center physician and director of the surgical weight loss program at Manatee Memorial Hospital. Its the patient who makes the difference in their own life when they commit to using the lifelong tools we give them."

"Dig deep and do this for yourself. Youre worth it."

Everything I learned from my weight-loss team is now part of my life, says Gianna. I eat well and exercise, while still sometimes letting myself indulge in a treat.

Self-awareness is key. If obesity is due to a food addiction, this can manifest into other addiction problems after surgery. Dr. Rekkas was great about preparing me for both the physical and mental aspects of having this surgery. Find a good therapist and a community of support with others also on a weight-loss journey. I found so many relatable stories on Instagram."

If youve tried everything to lose weight without success, put a Manatee Weight Loss Center consultation on your New Year To-Do list. A dedicated staff is here to help you through every step of your weight-loss journey.

Read more stories like Giannas. Visit: msaweightloss.com

232 Manatee Ave E | Bradenton, FL 34208

941-254-4957

*Gastric sleeve surgery reduces the size of the stomach so that the patient feels full with less, while still absorbing the needed nutrients.

Individual results may vary. There are risks associated with any surgical procedure. Talk with your doctor about these risks to find out if bariatric surgery is right for you. With limited exceptions, physicians are independent practitioners, who are not employees or agents of Manatee Memorial Hospital. The hospital shall not be liable for actions or treatments provided by physicians. For language assistance, disability accommodations and the non-discrimination notice, visit our website.

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Weight-loss surgery was the best decision I ever made. - YourObserver.com

Sorry to be the bearer of bad news, but most store-bought muffins are not that good for you. First of all, they are humongous. A simple blueberry muffin from Panera tips the scales at 520 calories, 21 grams of fat, and 43 grams of sugar. You're better off having a bagel or a tasty breakfast sandwich at that rate. And skip the muffin values at Costco too. We rounded up the best and worst muffins at the discount chain and found that they can contain up to 660 calories, belly-busting amounts of fat, and way too much sugar for any meal of the day.

So what's a muffin-craving person to do? Make your own! Muffins are notoriously easy to make, they even have their very own pans for that purpose. We've rounded up a few healthy muffin recipes that you can whip up in no time. So skip the lines and the blood sugar rush and try one of our easy muffin recipes that could actually help you lose weight today. (Plus, if you're in the mood for pancakes try one of these 19+ Best Healthy Pancake Recipes for Weight Loss.)

These stunning muffins are packed with oat flour, quinoa flakes, and almond flour, but you'll forget about all that healthy stuff when you taste them. The tangy flavor of blueberries is the star and the ingenious blueberry glaze made with blueberry powder makes these a home run.

Get the recipe from Simply Quinoa.

RELATED: Sign up for our newsletter for more delicious recipes and healthy eating tips.

This easy muffin recipe is packed with juicy blueberries and fresh lemon flavor. The rare sugar allulose takes the place of traditional white sugar. You won't miss it!

Get our recipe for No Sugar-Added Blueberry Lemon Muffins.

RELATED:Secret Effects of Eating Blueberries, Says Science

These super healthy muffins are made with almond flour and packed with protein powder to keep you full all morning long. Plusas the name impliesthey taste exactly like those cinnamony snickerdoodle cookies but without added oil or fat.

Get our recipe for Snickerdoodle Protein Mini Muffins.

RELATED:10 Science-Backed Health Benefits of Cinnamon

Eggs, protein powder, and Greek yogurt give these healthy morning muffins a good dose of protein. Whole oats and blueberries pack them with filling fiber and tons of flavor.

Get our recipes for Protein Muffins.

You will not believe these subtly sweet streusel-topped muffins are keto-approved. A combination of almond and coconut flour, milk, and zucchini give these muffins body, and various spices and walnuts make them irresistible.

Get our recipe for Keto Zucchini Streusel Muffins.

RELATED: 25 Zucchini Recipes for Weight Loss

Mashed bananas and sweet potatoes are a match made in heaven in these naturally sweet muffins made with almond and tapioca flour. A dash of cinnamon and ginger brings everything together.

Get the recipe for Whole30 Sweet Potato Banana Muffins.

This stunning muffin recipe was modeled after a famous plum torte recipe from The New York Times,but it includes paleo-approved ingredients and is healthy enough for breakfast.

Get our recipe for Paleo Plum Muffins.

RELATED: 20 Best Fruits and Vegetables to Keep You Full Longer

When life gives you overripe bananas, make banana muffins. These healthy beauties are packed with oats, whole wheat flour, and a touch of oat bran for more fiber.

Get the recipe from Bigger Bolder Baking.

Packed with heart-healthy oats, the classic combo of apple and cinnamon will have your kids sniffing around the kitchen for a taste of these in the morning.

Get the recipe from A Healthy Slice of Life.

RELATED:20 French Toast Recipes That Won't Derail Your Diet

Apple sauce and lots of pumpkin puree give great body to these oil-free muffins. A dark chocolate surprise inside will have everyone clamoring for another taste.

Get the recipe from A Healthy Slice of Life.

Use a little bit of your favorite granola to make these crunchy breakfast muffins.

Get the recipe from Flour On My Face.

RELATED:The Best & Worst Granola Bars in America in 2021Ranked!

When you aren't in the mood for a green juice but still want the health benefits of morning greens, these striking muffins are for you. A ton of spinach is blended into these subtly sweet muffins.

Get the recipe from Your Cup of Cake.

These little guys are a decadent treat in a little package. When you want a little hit of chocolate pop one of these in your mouth.

Get the recipe from Your Cup of Cake.

RELATED: 20 Best Healthy Chocolate Recipes

If you love carrot cake, you're going to flip for these muffins with no added sugar.

Get the recipe from Your Cup of Cake.

Cranberry and orange is the perfect tangy combination to wake up your tastebuds in the morning. Greek yogurt and heart-healthy olive oil give these bright muffins body and flavor.

Get the recipe from Cookie & Kate.

RELATED:91+ Best Healthy Breakfast Recipes for Weight Loss

Healthy store-bought pancake mix makes these muffins incredibly easy to make. The flavors of peanut butter, banana, and dark chocolate will make them a favorite in your house.

Get the recipe from Show Me The Yummy.

More healthy breakfast recipes to try this week:

31 Healthy Breakfast Recipes Your Kids Will Love

13 Best Southern Breakfast Recipes

22 Cozy Breakfast Casserole Recipes That Are Perfect for Weight Loss

Follow this link:
16 Cozy Muffin Recipes That Are Perfect for Weight Loss Eat This Not That - Eat This, Not That

Thanksgiving is a lot of turkey and a lot of prayers. A lot to be thankful for. Thank God we can enjoy it without thinking about everything that goes into the mouth. Its pig-out time. No skim milk, no sugar substitutes, potatoes still in their skins! Get the elastic waistbands and sweats!

Im like a child on Thanksgiving. Its the only day, being retired, that I have to set the alarm for the turkey preparation, then make a great breakfast followed by 3 p.m. trays of cheese and crackers.

After dinner, Ill clean the roasting pan and scrape the turkey skin into my mouth. No one will see me do it. Every bowl will be sampled. Who knows, by 10 p.m., I might make a turkey sandwich before putting Mr. Tom to sleep.

Just think, if Thanksgiving came on a Monday, when diets usually start, instead of Thursday, Id be in trouble!

Gloria J. Birchell

Westerly

Read more from the original source:
Letter: Lose weight on Thanksgiving? Not so much. - The Westerly Sun

Evan Paul is the host ofTaste of Country Nights, a syndicated radio show heard onmore than 100 country radio stations nationwide, every night from 7PM to midnight.Heplays the best new country music and interviews today's top stars, like Luke Combs, Dan + Shay, Keith Urban, Luke Bryan,Brantley Gilbert, Lady A, Maren Morris, Miranda Lambert+ more!

Well, it's that time of year again, the holiday season. The family, the presents, the time spent together and the food. Oh, the food, the glorious food. Whether it's a relative's pie that you remember and haven't had for years so you go nuts on it or some of that good ol' ham on the Christmas table, something is for sure bound to get ya.

There is some good news, though.New research has shownthat there is a way that some people have been reporting to keep the holiday weight gain off: prunes. People who snack on prunes throughout the day during the Christmas season found that they gained less weight than they normally do over the holidays.

Study authors from the University of Liverpool looked at the amount of weight each person lost afterfinishing a 12-week weight loss program. They split the volunteers into two groups; one eating prunes as their daily snack and one who only received guidance on healthy snacking, but could choose whatever snack they wanted.

Results show the prune group participants lost slightly more weight on average (4.4 pounds vs. 3.4 pounds). People eating prunes also told the team they felt it was easier to lose weight than those eating other snacks.

Personally, I find it difficult to snack on something that looks like my fingers after a long shower, but to each his own, I guess. Maybe I'll suck it up and give it a try this holiday season when I'm at my in-laws'.

See the original post here:
This May Be Your Secret Weapon to Keep Holiday Weight Off - Taste of Country

This can be a safe diet if done correctly, and if you ensure you are getting adequate calories and nutrition when youre eating, says Shapiro. Overall, IF diets (including more extreme versions, like OMAD) are unlikely to cause harm to adults who are a healthy weight, overweight, or who have obesity, notes a July 2017 review in Annual Review of Nutrition.

But OMAD is a restrictive eating approach that wont necessarily appeal to everyone. If youre following OMAD, youll need to take care not to overeat or overindulge on unhealthy foods during your main meal. You may also struggle to fit an entire days caloric intake into one large meal or find yourself feeling uncomfortably full after eating this much in one sitting. Theres also a lack of research on the long-term effects of OMAD

Moreover, OMAD may actually be unsafe for certain groups of people. This includes people who are pregnant or nursing, who are younger than 18, and people who have an eating disorder or a history of disordered eating, says Moskovitz.

Shapiro also advises that people living with diabetes who are taking insulin should not follow this diet, as OMAD can affect blood sugar levels. In general, people with diabetes need to eat balanced meals regularly throughout the day, adds Moskovitz. Going prolonged periods of time without eating can lead to harmful blood sugar lows followed by subsequent highs once a larger meal is inevitably consumed, she explains. This pattern of inconsistent eating can make it difficult to keep blood sugar levels low and stable.

Finally, if you often have gastrointestinal (GI) issues like bloating or an upset stomach, OMAD may not be a good fit for you. This diet requires you to eat a lot of food at one time, which may cause GI discomfort.

Still, many people who are not in these categories will decide to move ahead with OMAD and if youre one of these individuals, know that careful planning is key. If youre going to attempt it, you still have to make sure youre doing your best to eat balanced and nutritiously and make sure youre still eating enough calories for the day if you want to stay healthy, advises Moskovitz. Fasting alone wont be beneficial if [youre] not carefully constructing the meals youre eating in that time frame.

Always speak to your doctor before starting a new diet, especially if youre managing an underlying health condition or taking medication, or if OMAD represents a dramatic change in the way you eat.

If you are interested in trying OMAD but have not yet tried other types of IF, start slowly, suggests Shapiro. Start with a 12-hour fast and then build up to 14 or 16 hours. Then try OMAD for a few days once you have eased your body into it, she explains.

Read the original post:
OMAD Diet: Safety, Health Benefits, Risks, and More - Everyday Health

So youre feeling a bit out of shape and want to shed a few pounds? Your weight-loss journey can begin by taking a few thousand extra steps each day.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

A dedicated walking program can help improve your overall health and fitness while moving you toward a healthier number on the scale. Its an easy way to burn additional calories, says exercise physiologist Katie Lawton, MEd.

A lot of people have a hard time getting motivated to start exercising, says Lawton. But walking is simple, right? We do it every day.

Heres why you might want to consider doing it more.

Hauling yourself around takes energy and thats reflected in the calories spent walking.

A 150-pound person walking a mile in 20 minutes will burn about 80 calories. If youre heavier, you torch more calories because it takes more energy to move more mass. Likewise, the count is lower if you weigh less.

Other factors influence the calories burned on a walk, too, including:

Any discussion about walking usually starts with a big target: 10,000 steps, which equates to about five miles. But that number doesnt necessarily translate into truly beneficial cardiovascular exercise.

The reason why is simple: Not all steps are created equal, notes Lawton. Slowly shuffling around a store, for instance, boosts your step tally but its not doing a whole lot from a weight loss or fitness point of view.

So Lawton suggests counting minutes instead of steps.

A fitness payoff from walking comes when the activity rises to the level of cardiovascular exercise. That means a minimum of 10 minutes of constant one-foot-in-front-of-the-other movement at a moderate level of intensity.

(NOTE: At moderate intensity, you should be able to carry on a regular conversation while moving, says Lawton. Your rate of perceived exertion, or RPE, should fall between 3 and 5 on a 10-point scale.)

Ideally, you should look to get at least 150 minutes of moderate aerobic activity per week, says Lawton. That follows guidelines set by the American Heart Association. That target, however, is for heart health not weight loss.

To drop pounds, the activity goal rises a bit. The American College of Sports Medicine, for instance, recommends 200 to 300 minutes of exercise per week for weight loss and long-term weight management.

The key is to be active, says Lawton. The more youre moving, the more you benefit. (A wellness expert offers five reasons why you should take a walk today.)

Studies have shown that a regular walking program can help you melt away some extra pounds. Ideally, though, the increase in exercise should be paired with healthier eating habits for weight loss.

You cant out-exercise a bad diet, says Lawton.

Also, enter your walking program with realistic expectations. Putting in daily miles can improve your overall fitness, but its not going to give you six-pack ab muscles and a shredded physique, says Lawton.

Dropping pounds is only one perk of wearing out the tread on a pair of walking shoes. Other potential benefits include:

Success in any exercise program starts the same way: By setting aside the time to do it. You need to make it part of your routine, says Lawton. This is about adjusting your lifestyle for your health.

Start slow in your workouts to build strength and endurance, then gradually increase the intensity as your fitness grows.

The following tips can help to make walking part of your life:

Lawtons best advice, though? Stay positive and keep at it. If you miss a day or two, thats fine, says Lawton. Just get back on that horse. Walking to manage your weight or improve your health isnt a one-day thing. Its a long-term commitment.

See the original post here:
Walking: Can It Help You Lose Weight? - Health Essentials from Cleveland Clinic

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