Javed Ansari

Constable Sandeep Sawant, Ashok Thombre, many more who went from 90kgs to 50kgs and whose waistline reduced from 30 to 20 inches with Dietitcian Javed Ansari, who has taken it upon himself to help the Mumbai police lose the extra flab. Walking and Weight Loss "Why am I still fat?" I get that cry from readers quite frequently, as well as from my own lips when I step on the scale. The Math: The painful answer is that weight loss and weight gain are simple math: if you eat more calories than you use each day, you gain weight. If you eat fewer calories than you use each day, you lose weight. To lose weight you need to eat fewer calories and/or burn more each day. For sensible, long-term weight control, you should do both. 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

How Many Calories Do I Burn Walking?

How Can I Burn More Calories Per Mile?

Pick up your pace to 12-minute miles and under, and use racewalk techniques. You will burn more calories per mile because you will be using more sets of muscles than you do at a slower walking pace or by running. Racewalkers burn as many as a third more calories per mile.

You can also burn more calories by weighing more. As you lose weight, you are burning fewer calories per mile. Some walkers add weight belts or weighted backpacks to increase their calorie burn. Be careful in doing this - don't throw off your posture or put more stress on your joints. For those who are losing weight and whose body is used to carrying around more pounds, a weight belt would be a more natural way to carry more weight. But having lost a lot of weight, I suggest picking up the pace instead - if you have 20 less pounds you will be amazed at how much faster you can now go.

Fat-Burning Good News for Walkers:

The latest thinking is that walking at a moderate pace is more effective in burning fat calories than intense exercise. The body needs some time to mobilize the processes that dip into your fat stores for calories rather than just burning the simple sugars readily available in your cells. If you walk fast, always begin with a 10-minute warm-up at a moderate pace to get your body into fat-burning mode.

Bad News for Sedentary Dieters:

If you don't add exercise while dieting, your body doesn't just burn fat, it also burns muscle. Dieters can end up in worse physical condition after the diet than before.

Good News for Active Dieters:

If you build muscle while dieting, you are increasing your metabolism. Those muscles burn more calories even while at rest, even while sleeping. If you have just taken up walking or have begun to racewalk, you are building muscle. If you have always been a walker, you should now add some strength exercises to build muscles while dieting. Upper body exercises are recommended, as walking will not build your upper body. Walking is a weight-bearing activity and will help prevent osteoporosis as you age.

You Still Need to Watch What You Eat:

If you have increased your walking and the scales are still going up after a month, you need to look at what you are eating. You need to take in fewer calories. There are many strategies and diets to do this, but I recommend you do it sensibly and with an eye to maintaining good nutrition. Do not go below 1200 calories a day - that is the base needed to provide a variety of food for good nutrition. The free Calorie Count online site lets you track your food and exercise, suggests better choices, and helps guide you to better eating.

Slow Walking Burns More Calories, Easier on Joints

Walking slowly not only burns more calories per mile, it may also save wear and tear on the joints of those who are obese.

Burn More Calories per Mile at 2 MPH

Researchers at the University of Colorado at Boulder confirmed that people burn more calories per mile walking a very leisurely 2 miles per hour than walking a moderate to brisk 3 to 4 miles per hour. Researcher Ray Browning also noted a surprise finding, that obese people have modified their body movement so that they are energy-efficient walkers. While they burn more calories per mile due to moving more weight over that distance, the calories burned per pound of body weight was similar to lean people.

Slower Walking is Easier on the Joints

More good news is that strolling slower also reduces the loads on the knee joints by 25%. This can be an important factor as obese people take up an exercise program to burn calories while reducing the risk of injury. "The message is that by walking more slowly, obese individuals can burn more calories per mile and may reduce the risk of arthritis or joint injury," said Ray Browning in a press release. Walking with fitness poles has a similar effect, burning more calories per mile while taking pressure off of the knees and joints.
Walking With Fitness Walking Poles: Nordic Walking

Add Low-Impact Cardio Exercise

Slower walking has one drawback, it doesn't give the aerobic training effect produced by walking fast enough to raise the heart rate. Browning recommends adding other vigorous lower-impact activities like swimming, cycling, step routines and elliptical training workouts.

Why Do You Burn More Calories at Low Speed?

At low speeds, you lose the efficiency of already being in motion - momentum, as one step is the springboard to the next step. This makes your muscles work a little harder with each step.

Losing weight on a walking program may be a sensible start!

Many overweight or sedentary people tend to have a decreased fitness level. This is often because a lack of exercising over time allowed the muscles and energy system to lose efficiency. For this reason many exercises are simply too intense when starting a weight loss exercise program. Running and jogging are great exercises for burning calories however, for unfit person they are often too energy demanding. Exercises that are too intense cause the body to burn more carbohydrates.

Burning fat requires the body to exercise at lower levels of exertion and many other exercises don’t allow this fact. Look at Jogging, to continue burning those calories and keep up the pace with a training partner many beginners may try to push past present limits in order to feel that they have done a proper workout. However, if the heart rate is too high it’s impossible to burn a large percentage of fat. Learn more about fat burning here!

Walking also enables us to workout at a steady and consistent pace, another requirement that allows us to burn fat effectively. Many other activities like tennis, soccer, hockey or baseball often require great bursts of energy for a short while in-between regular periods with an easy pace. This type of exercising allows the body to “switch gear” back to utilizing carbohydrates as fuel. To burn fat we need the body to be permanently in fat-burning mode during the whole exercise, walking is a constant and gradual activity so it achieves fat-burning mode very effectively even if the person lacks some fitness.

The great thing about walking to lose weight is that it can be made fun. The pet dog can be taken to the local park so he can enjoy the walk too. Friends can join in the walk where you can chat and catch up on the latest chat. Walking can also be achieved when shopping, a good stroll around shops for a few hours can still help burn off some fat stores. In this case though it would be a good idea to keep continuous movements in order to support fat burning mode, window-shopping may be good for this!

I believe walking is the best way to start off any new weight loss program as long as your doctor approves it!

Walking

Walking is said to be one of the best exercises for losing weight. The percentage of fat burning is around the 55% ** mark, however as with all exercises it really depends on the intensity of effort. Walking not only burns a good proportion of stored fat it can also burn a large amount of calories especially performed for longer durations and at a brisk pace. A good balance between the percentage of fat and the total calories burned should be the basis behind choosing any exercise for losing weight. Walking is a great start for people of any age wishing to lose weight fast.

A question always arises in the mind of the person who is trying to reduce weight is that does walking helps in losing weight? A definite answer would be yes. If you are walking at a modest pace everyday for about thirty minutes to an hour, it will help you to burn calories and fats. In order to make your walking for the purpose of weight loss effective, you have need of following a schedule that is planned for your requirement. It is also necessary to know for how long duration you need to walk and at what pace.

Walking is very effective in weight loss if you raise your activities and take fewer calories everyday. Walking for the purpose to reduce weight, it is essential to increase the length before increasing the pace. When walking at a fair speed, you burn many calories, so it is necessary to plan up for a long distance walk. Walking for weight loss helps in speeding your metabolism and to build up muscle. These muscles will help in burning the additional calories.

If you are willing to lose you weight and always keep off from it, it is necessary to make it a regular habit. You don’t require any extensive equipment in walking. Majority of the health experts always recommends you to walk as much as you can throughout the days in a week for successful weight loss. You can begin it with 5-10 minutes of walking everyday and step by step increases in to around 30-60 minutes. You need to follow strict schedule in walking and plan for maximum walking per week as your body allows you to. It is also important not to take one to two days off in a week in walking to reduce weights. You need to warm-up first for around 5-10 minutes for weight loss in walking each day. To accomplish superior results, you need to build up both duration as well as speed.

Benefits of walking for weight loss