Walking-Reduce weight
Why are people overweight?
If you consistently burn all of the calories that you consume in the course of a day, you will maintain your weight. If you consume more energy (calories) than you expend, you will gain weight. Genes contribute to the causes of obesity in many ways, by affecting appetite, satiety (the sense of fullness),
Thrifty Genes:
During crops failed or other contingencies, our ancestors lived with stored body fat and those who couldn't, perished.
Fetal Programming:
- If mothers smoked during pregnancy, their child/children are more likely to become overweight.
- Babies born to mothers who had diabetes.
- Babies who are breast-fed for more than three months are less likely to have obesity as adolescents
Childhood habits of drinking sugary sodas and eating high-calorie, processed foods develop a taste for these products and continue eating them as adults, which tends to promote weight gain.
Kids who watch television and play video games, being inactive may be programming themselves for a sedentary future.
Today's "obesogenic" environment encourages us to eat more and exercise less.
There's growing evidence that broader aspects of the way we live — such as how much we sleep, our stress levels, and other psychological factors, can affect weight as well.
The food factor as one of the causes of obesity
According to the Centers for Disease Control and Prevention (CDC), Experts say increased availability, bigger portions, and more high-calorie foods tempted people to eat more calories.
Spending far more on foods eaten out of the home.
Fast-food sizes have ballooned, a trend that has spilled over into many other foods, from cookies and popcorn to sandwiches and steaks.
Research shows that people will often eat what's in front of them, even if they're already full.
We're also eating more high-calorie foods which are much more readily available than lower-calorie choices like salads and whole fruits. Many low-fat foods are very high in calories because they contain large amounts of sugar to Improve their taste and palatability.
The Exercise Equation
The government's current recommendations for exercise call for an hour of moderate to vigorous exercise a day. Children don't exercise as much in school, often because of cutbacks in physical education classes. We work long hours, we have trouble finding the time to go to the gym, play a sport, or exercise in other ways. The widespread use of vacuum cleaners, dishwashers, leaf blowers, and a host of other appliances takes nearly all the physical effort out of daily chores and can contribute as one of the causes of obesity.
Sedentary
Watching about four hours of television per day, a habit that's been linked to overweight or obesity in a number of studies. Data from the National Health and Nutrition Examination Survey, revealed that people with overweight and obesity spend more time watching television and playing video games than people of normal weight. Watching television more than two hours a day also raises the risk of being overweight in children, even in those as young as three years old. Studies show that eating food in front of the TV stimulates people to eat more calories, and particularly more calories from fat.
Stress and Related Issues
Stress Is a common threat intertwining these factors. Work long hours and take shorter or less frequent vacations. In many families, both parents work, which makes it harder to find time for families to shop, prepare, and eat healthy foods together. Reports of child abductions and random violent acts increase stress levels. reluctant to allow children to ride their bikes to the park to play. Time pressures often lead people to eat on the run and to sacrifice sleep, both of which can contribute to weight gain.
Close connections between the brain's pacemaker and the appetite control center in the hypothalamus suggest that hunger and satiety are affected by temporal cues. Irregular eating patterns may disrupt the effectiveness of these cues in a way that promotes obesity. Similarly, research shows that the less you sleep, the more likely you are to gain weight. Studies have demonstrated that some people eat more when affected by depression, anxiety, or other emotional disorders. So keep walking, but make sure you also eat a healthy diet. BURN more calories than CONSUMED
1. Picking up the pace
Walking briskly will burn extra calories to help with weight loss.
2. Wearing a weighted vest
People who can safely wear a weighted vest will likely see improvements in the number of calories they burn.
3. Walking uphill
To help increase calorie burn, a person should walk uphill regularly.
4. Focusing on form and posture
When it comes to walking, it is important to maintain form and posture.
A person should walk so that they are looking ahead at all times as this helps increase the speed, as well as lengthen their stride. While walking, a person should also focus on tightening their abdominal muscles and glutes. People can do this during the entire walk or for short intervals. This technique can help a person build strength and keep them injury free so that they can continue their walking program.
5. Incorporating resistance training intervals
Can try adding in resistance training during their walk.
Some exercises to try include:
- squats
- pushups
- burpees, or squat thrusts
- lunges
6. Short exercise intervals can help increase a person’s heart rate and build muscle. They can also help make the walking routine more interesting.
7. Doing three shorter walks a day
Some people may find it easier to maintain their daily exercise by doing shorter walks throughout the day instead of taking a much longer walk once a day. Experts believe that taking a walk after each meal also brings benefits.
8. Aiming for more steps each day
People can increase the number of steps they take each day by changing some of their daily movement patterns. Tips for doing this include:
- taking the stairs instead of the elevator
- parking further away from the door at shops, work, or school
- walking to lunch, work, school, or other activities if possible
- taking walking breaks at work instead of sitting in a break room
How Long to Walk Each Day for Weight Loss:
You can walk more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours).
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