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May 25

How to lose weight by doing this ONE thing every day and it doesn’t involve the gym – Daily Star

Lose Weight Fast Comments Off on How to lose weight by doing this ONE thing every day and it doesn’t involve the gym – Daily Star

WITH summer on the way many people are thinking about getting slimmer, but if the gym gives you the creeps then try this instead.

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Making one simple lifestyle change can help you burn an extra 700 calories per week and it doesnt involve dieting or pumping iron.

Going for a 20-minute walk is all you have to do to blast 100 calories, so by adding a stroll into your daily routine you could be well on your way to getting lean.

The World Health Organisation (WHO) recommends that you should do a minimum of 150 minutes of exercise per week to stay healthy.

But a recent survey by walking charity Living Streets found that nearly half (45%) of Brits are reluctant to make even a 20-minute journey on foot.

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In a bid to encourage more people to get up and moving, the charitys chief executive Joe Irvin is encouraging the British public to add walking onto their daily routine as part of National Walking Month this May.

Speaking exclusively to Daily Star Online, he said: There's no doubt that keeping active is good for our health, but that doesn't necessarily mean that you have to start spending hours in the gym.

Everyday walking is a great way to improve your health and the way you feel

At Living Streets, we believe that everyday walking is a great way to improve your health and the way you feel.

"That's why we are urging everyone in the UK to join our #Try20 campaign this May.

Walking for 20 minutes a day can make a huge difference to the way you feel and cuts your risk of heart disease, cancer, diabetes and depression.

By making this small step you will experience a big difference, both physically and mentally."

Here Joe shares five benefits of going for a stroll every day:

1. Burn calories

Many people are surprised to learn that walking is a very serious form of exercise. Although you may not feel like you are working very hard, walking is actually a low-impact aerobic exercise that burns calories effectively.

The number of calories that you burn while walking will depend on your weight and the distance you walk.

You can calculate roughly how many calories youve burned walking a mile at a slow walking speed by multiplying your weight in pounds by 0.49, or for brisk walking multiplying it by 0.57.

The average person takes 20 minutes to walk one mile so in just 20 minutes you could burn off over 100 calories.

If youre looking for a more intense walking-workout, adding an incline will burn significantly more calories than walking on a flat terrain, so try taking the stairs instead of the escalator or climbing the steep hill that you usually avoid on your walk to work.

This added incline will turn up the body's work rate increasing calories burnt, whilst toning your lower body. Give it a go, you will be surprised.

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APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

2. Get your heart pumping

The heart, like all other muscles, needs physical activity to keep it in good, working condition.

Regular exercise can help to improve your overall heart health and avoid many of the risk factors associated with heart and circulatory disease.

We should all aim to do at least 150 minutes of moderate intensity exercise each week to keep our heart in a healthy state. Moderate intensity means that you should feel warm and a touch breathless, but still be able to hold a conversation.

Going for a brisk walk is a moderate intensity exercise that will get your heart pumping and increase your cardio exercise, without even having to visit the gym.

Try to walk energetically, adding in hills and spurts of speed walking, if you want to increase the intensity.

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

3. Up your energy

Naturally you will get a lot more out of your day when you have more energy; and a brisk walk is one of the most effective, natural energisers around.

Walking strengthens the circulation of blood around the body and increases the oxygen supply to all your cells, helping you to feel much more alert and alive.

In fact, scientists have concluded that one of the best ways to beat fatigue and boost energy is to exercise more not less.

Try walking for 20 minutes on your lunch break or 20 minutes in the evening before you have dinner to make sure that you feel energised and get the most out of your day.

4. Free your brain

Anxiety, stress and depression are all mental health issues that are becoming increasingly common in todays hard-working and busy society.

Whilst many people look to medication to treat these issues, walking is a free "home remedy" that can also help.

This is because walking releases chemicals called endorphins which interact with the receptors in your brain, reducing your perception of pain and, thus, helping to boost your mood.

In fact, recent studies have shown that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, stress and anxiety.

Even if you dont suffer from these mental health issues, and are just feeling a little tense after a busy day at work, walking is the perfect way to zone-out, de-stress and rid yourself of all the negative thoughts in your mind. So for positive mental health walkings an absolute must.

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CLEAN UP YOUR DIET - It's true what they say, you can't out-exercise a bad diet. And abs are made in the kitchen. So the first step to any fat-loss plan starts with improving your diet. First, cut out processed foods, fake sugars and refined carbs.

5. Offset serious health issues

If youre looking for a more serious reason to start walking, then consider the benefit that walking can have on your life-span.

Statistics show that physical inactivity now rivals smoking as one of the UKs biggest health problems, and the WHO says that inactivity is the fourth leading risk factor for global mortality contributing to 6% of deaths globally each year.

If these figures arent enough to encourage you to get active, then consider that walking for 20 minutes a day can also help to reduce the risk of several serious illnesses, such as heart disease, type-2 diabetes, asthma, dementia, strokes and even some cancers, including breast, bowel and womb cancer.

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How to lose weight by doing this ONE thing every day and it doesn't involve the gym - Daily Star

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