The Senior Walking Fitness Blog

Hello Everybody,

If you have put on some weight in the winter Easter is a good time to start a fat loss program. It is even better if you think of losing weight before Easter. Of course Easter is egg territory and chocolate does not help fat loss. So if you can lose a little weight in advance you will not feel so bad about holiday treats.

Walking is a good way of toning muscles, enjoying the spring sunshine and losing a few pounds. Even if the weather is not quite what you would wish, warm waterproof clothes and good boots will take care of the cold or a few showers. Try to walk a minimum of 30 minutes a day. Make it 60 minutes if you are able. A regular walking buddy can help with motivation. Your local rambling group may be able to suggest somebody, if you do not have a suitable friend.

Don’t expect too much fat loss from walking. An average person walking for 60 minutes at 4mph will burn about 340 calories. To lose 1 pound a week you will have to burn 500 calories a day less than those you need to maintain your present weight. Even an hour’s jogging, which many will find a big effort, only burns around 460 calories. Of course, if your weight is increasing anyway due to what you eat, you may find you can walk or jog each day and nothing is happening. You will then get discouraged, tell people you just can’t lose weight and be right.

Without a healthy diet walking is not going to help fat loss very much. You must decide what you want to do. If you are happy to stay as you are and just want to enjoy the pleasures of walking that’s fine. You may lose a little weight in the process. But if you seriously want to lose weight you must do many hour’s walking, which is too big a commitment for most people. What is needed is the old weight loss mantra - diet and exercise. It is possible to lose weight just by exercise, as it is possible to lose weight by diet alone, but it is not easy. Fat loss is a big commitment, however you do it, and you should not make it more difficult than it needs to be.

So eat healthy food, enjoy walking for fitness and you will find you can easily lose weight before Easter. Carry on and summer will soon be here. By which time you will have lost all the weight you need to look good on the beach.

See you soon,

Cambridge UK

27 January 2011

Photo. Anna Russelli

Technorati Tags: best way to lose weight, fat loss, walking fitness, walking for fitness, weight loss program, weight loss solutions

Hello Everybody,

The best weight loss system is the one that works for you. If all you need is to drop a few pounds for a special event there are fast weight loss systems available. - although you should not expect permanent results. If you want to lose weight long term and keep that way there are other options to consider. A long term weight loss system has two elements. Diet and exercise.

Diet is easy enough. It just consists of giving up junk food, sugars, fatty food and fizzy drinks and eating a healthy diet. I recommend the Mediterranean diet because it tastes good, is not too restrictive and works. All you have to do is make a commitment not to eat junk long term and you will succeed.

People seem to worry about exercise as much as they do about diet. For some it has a bad image. They hate exercise. But exercise does not have to be pumping iron. Exercise is using stairs rather than the elevator. it is gardening or sweeping the yard. It does not have to involve a gym or a personal trainer. There are many ways to exercise, but you must do it at least five days a week. It is important to choose something you enjoy as part of a weight loss system and walking is a good option. There are those who do not like going out in rain or cold weather. If there are floods, falling trees or snowdrifts they may have a point, but most of the time all it takes is warm clothes, a waterproof and good boots to resist the weather.

You should walk at 4mph for a minimum of 30 minutes a day. If you cannot plan this into your schedule you really do not want to exercise and should try to lose weight by diet alone. Which would be a pity because you can find time to exercise. Think of it this way. You are offered a good job with a big pay rise and a company car. The downside is you would have to travel 10 miles a day further than you do now. Would you take it? Yes, of course you would. But it involves 30 minutes extra travelling time. How would you find the time? You’d find the time. Time expands to accommodate whatever you really want to do.

Walking (as well as cycling and swimming) is an aerobic exercise. It helps you lose weight by burning calories and has other advantages. Walking strengthens the muscles used in respiration and also the heart muscles. It reduces blood pressure and reduces the risk of diabetes. You will not lose weight by just walking, unless you do an awful lot of it. Your diet will take care of most of your weight loss. But you will burn about 170 calories in your 30 minute walk, as well as toning your muscles. It is well worth walking for exercise and that is why I recommend it as part of a weight loss system.

You can walk anywhere - in the town, around your shopping centre, in the park or, if you are lucky, in the country or the coast. For most of us a walk starts at our front door and there is always something to see. I think the best weight loss system is walking and a Mediterranean diet. If you decide to do both and keep it up long term you will get fit and lose weight. That must be worth 30 minutes a day.

See you soon,

Cambridge UK

22 January 2011

Technorati Tags: burn fat, lose weight, mediterranean diet, weight loss, weight loss system, weight loss systems

Hello Everybody,

If you want to get fit and lose weight it helps to have a plan. You must decide what you are trying to achieve and how to go about it. Here are seven easy weight loss tips to start you off.

Do Not. Lose weight fast. If you try you are setting yourself up for long term failure. Wanting fast weight loss may be the result of failure anyway. Organisational failure - did you really forget you were getting married, or going on holiday, until two weeks before the event? Or a failure of patience - ‘I’m fat and I want to be thin and I want it now.’ Whatever the reason the bottom line is that if you lose weight fast you are likely to put it back on again. There is a zillion dollar diet industry happy to sell you pills and shakes and extract of exotic berries which will make you lose weight fast. They will sell you them over and over again, because do not think you need to go on a fast weight loss diet just once. In the end you will give up, which is a pity because it is really not hard to lose weight and stay that way.

Do. Decide on your goals. You may be happy just to lose a few pounds fast and not mind that it comes back on again. Or maybe you want to be 60 pounds lighter this time next year and stay that way. Whatever it is you can achieve it. But first of all you must know what you want.

Do Not. Put things off. Having decided you want to lose weight and what your goals are just do it. There is no point in saying you will start in the spring, or after your birthday or whatever. The more you delay the more you will weigh. Start now.

Do. Clear out your fridge. Get rid of junk food, white bread, fizzy drinks, cakes, cookies, crisps. If they are there you will eat them. Stock up with healthy food like fruit, fresh vegetables, lean meat, wholemeal grains and oily fish like mackerel. There are plenty of good recipes available, incorporating healthy ingredients, which you can find online or in books.

Do. Exercise. You can lose weight without exercise, but it is not exactly easy weight loss. You will have to watch your calories carefully and eat less than if you included exercise in your weight loss program. If you are not used to exercise - and if you are overweight you probably are not - it can be daunting. But it is not difficult. You do not have to go to an expensive gym to exercise. Walking or jogging only costs a pair of boots. Other types of exercise may need more equipment or a subscription to a club, but it can cost you as much or as little as you like. An important part of exercise is enjoying yourself. If you like dancing then dance, if you enjoy swimming go to the pool. If you find exercise fun you will do it. But it must be regular - 30 minutes a day minimum. You can vary the type of exercise you do from day to day, and a day off each week will do no harm. Keep up the exercise and you will lose weight.

Do not. Expect instant results. This is a long term commitment. Losing 1-2 pounds a week is healthy and it adds up. To weigh 8 pounds less at the end of a month is an achievement. Do the maths - you will have lost 48 pounds in 6 months, 96 pounds in a year. That is serious weight loss and you will not have damaged your health in the process.

Do. Be realistic. You will never look like the soccer player’s wives or C List celebrities in the tabloid newspapers. What you see owes more to surgery and air brushing than the latest fad diet they are promoting. Your aim should be a slimmer version of you. That is all you need.

Try not to listen to other people. Not the negative ones, anyway. Your overweight friends may tell you they have tried everything and they are still fat Why should you be different? Because they did it wrong and you are doing it right. That is why you will succeed. For you failure is not an option. There may be times when your weight loss slows down. Don’t worry, just keep going and you will lose weight. It’s easy.

See you soon,

Cambridge, UK

15 January 2011

Photo. CXW0525 (Flickr)

Technorati Tags: best way to lose weight, easy weight loss, easy weight loss tips, healthy diet, lose weight, weight loss exercise

Hello Everybody,

Having high cholesterol levels is bad news - we all know that. But what exactly is cholesterol and how does it become high?

Cholesterol is a lipid or fat chemical which is made in the liver from the fatty foods we eat. It circulates in the blood as part of particles called lipoproteins. There are two types of cholesterol. Bad cholesterol is involved in creating atheroma - the cause of many cardiovascular diseases. Good cholesterol may actually prevent atheroma forming.

Atheroma is a ‘plaque’ that builds up within the arteries. It consists of fat, cholesterol, inflammatory cells and fibrous scar tissue. Atheroma can reduce the inner diameter of an artery. If a plaque breaks open it may result in a blood clot forming and so blocking the artery completely. If this occurs in an artery supplying blood to the heart it can cause a heart attack. If it is in an artery supplying blood to the brain it can cause a stroke. It is not difficult to get frightened about cholesterol.

What are healthy cholesterol levels? A total cholesterol level of 5.0 mmol/l or less is considered safe. Sadly in the UK the average level for men is 5.5 mmol/l and for women 5.6 mmol/l. In the USA the average has been falling and is now within the ideal range. This is something of a triumph considering the obesity levels of the population. It is thought to be the result of using cholesterol-lowering drugs in middle age. Drugs work - but is there any other way of avoiding high cholesterol levels?

First of all get your cholesterol level checked every 5 years. Your doctor or pharmacist will be able to do this for you. If you have high cholesterol levels they will tell you what to do. If not make sure you keep it that way. We are now onto our usual keep fit and weight loss program.

If you are overweight you can decrease bad cholesterol by 15 percent and increase good cholesterol by 10 percent just by losing 14 pounds.

Regular exercise - and I suggest a minimum of 30 minutes a day - increases good cholesterol levels.

To improve your diet eat less fatty foods, such as fatty meats, cheese, full cream milk, fried food or butter. Read labels and beware of trans fats.

Make sure you consume 2-3 portions of fish each week, one of which should be oily fish like mackerel.

Eat lean meat or white meat like poultry.

Cut your salt intake to no more than 6g a day.

Drink less alcohol.

This, of course, is what I recommend to lose weight, keep fit and stay that way. So a healthy lifestyle equals a healthy heart and less likelihood of a stroke. It is one more reason to begin a weight loss program. But do remember to get your cholesterol levels checked regularly.

See you soon,

Cambridge UK

9 January 2011

Photo. Paula Marina

Technorati Tags: atheroma, bad cholesterol, cholesterol levels, good cholesterol, healthy cholesterol levels, high cholesterol levels

Hello Everybody,

To lose weight you need a weight loss system which is both effective and easy to follow. Keeping a calorie diary is fine until you get bored and lose the diary. Going to the gym is excellent until your subscription runs out just when you need to fix the plumbing. Losing weight need not cost big money. You can exercise for nothing and diet plans are available on the internet.

Of course, if you are determined to spend money on losing weight, a personal trainer can be the answer. But the information he or she will give you is out there to find for yourself. Where a personal trainer scores is in embarrassing you into losing weight. Having agreed on your weight loss system and goals for the week you must do it. You cannot spend the time eating Indian takeaways while you lie on the sofa watching re-runs of 24. Or rather you can, but the scales will tell your personal trainer and you will have some explaining to do. Of course, if you are motivated enough not to need help you can lose weight free of charge. But to do it you must really want to lose weight, look good and live longer. Then it should not be too difficult to work out your own weight loss system.

You must decide what your aims are. If you just want to lose a few pounds for a party or holiday there are plenty of weight loss diets and pills which claim they can help you. Be careful and do your homework. That means Googling independent reports - not just the manufacturer’s website. There are not many safe diet pills. If you do want to use them make sure you choose the right one. Remember, fast weight loss is temporary weight loss, but sometimes it can serve its purpose.

If your aim is to lose weight slowly and safely you will need a weight loss system involving a lifestyle change. You must give up the lifestyle which made you overweight, eat healthy food and take more exercise. I recommend the Mediterranean diet. It is not correct to call it a diet in the way we normally use the word. It is the food that has been eaten by Mediterranean people for generations. It tastes good and there are numerous recipes to choose from. Check it out online. You will lose weight while thoroughly enjoying what you eat. You can even drink the occasional glass of wine.

Your weight loss system will need to include exercise. About the easiest exercise is walking. You can do it anywhere. People walk every day as part of their normal activity. Try to make time for at least 30 minutes a day to give you muscle tone and burn calories. If you enjoy walking and want to do it more seriously you will need a good pair of boots. Maybe two pairs. These cost money but, when looked after, boots last a long time. If most of your walking will be on pavement buy a pair which are flexible, lightweight and cushioned. Saucony ProGrid Ride or Nike Air Pegasus are both good. For those who want to hike in the country things become more serious. You will need boots which are lightweight, waterproof, breathable, shock absorbent and have good grip. Two of the best are Berghaus - Explorer Light and the snappily named Hi-Tec V-Lite Altitude Ultra Luxe.

Put your healthy diet and exercise together and you have a weight loss system. Keep it up and you have a lifestyle change. If you eat food you like and do an exercise you enjoy your lifestyle change will have improved your quality of life. This and to be losing weight at the same time must be something worth aiming for.

See you soon,

Cambridge, UK

2 January 2011

Photo. Leroycommunitychapel (Flickr)

Technorati Tags: best way to lose weight, burn fat, fast weight loss, mediterranean diet, safe weight loss, walking exercise, walking fitness, weight loss system