Basics of Weight Loss - 3

Step up your activity level

Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can - short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that's fine too as long as you're burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more.

Monitor your progress and adjust

Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it's best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren't moving in the right direction after any two to three week period, you'll need to adjust. Reduce the calories you take in or increase movement until you make progress.

Set goals and get support

Set a short term and long term goal and write them down. In doing so, you make a commitment to yourself which helps propel you into immediate action. On average, ½ to 2 lbs per week is a healthy weight loss rate. However, the more overweight you are to begin with, the faster you can safely lose weight. One pound of body fat contains approximately 3,500 calories. The data below shows you how many calories you'll have to cut out of your diet or burn off through exercise to reach your weight loss goals.

Source : ArticleDashBoard

Dear Friends,

We see a lot of information, help, mantra moving around us in the form of emails, pictures, media, etc. This is just a small step ahead to bring this information together and place in front of you in form of this new blog. Hope you like this blog and give your support as always.

Self Help Mantra ---- > http://selfhelpmantra.blogspot.com/

~ Webvision Global Team

How do I increase my daily steps on Pedometer?

Looking for ideas to increase your steps? A researcher asked 34 employees of a small northeastern college what strategies they used to increase their steps. Below are the results (numbers in parentheses are the percentage of participants who used the strategies). The employees said:

To a meeting or work-related errand (65%)
After work (50%)
Before work (35%)
At lunch (47%)
On the weekend (32%)
While traveling (32%)
With the dog (32%)
To a destination (work/store) (29%)
Parked farther away (50%)
Used the stairs rather than an elevator (24%)
Performed other cardiovascular activity (539%)

If you scanned your week, you would find times and opportunities when you could walk a little more. Pedometer contests at your office or even at home. Divide your office colleagues into teams and post a big chart in a conspicuous place with the cumulative number of steps that all of you take each week, and then at the end of the month, give awards to the members of the team with the highest step count and give a special award to the individual who takes the most steps. At home, post a chart on the fridge and see who takes the most steps. The winner doesn't have to do dishes for a week! Make the contests fun. The good news is that anyone with a pedometer can participate.

Source : Medicinenet.com

Dear Friends,

We see a lot of information, help, mantra moving around us in the form of emails, pictures, media, etc. This is just a small step ahead to bring this information together and place in front of you in form of this blog. Hope you like this blog and give your support as always.

Self Help Mantra ---- > http://selfhelpmantra.blogspot.com/

~ Webvision Global Team