How You Move Secrets to Successful Weight Loss
Author:  L. Grayson    Source:  WeightLossVillage.com   2 March 2013 

Secret 1: Regular Exercise
Fitness is key to you losing weight and keeping off the pounds. According to the National Weight Control Registry (2007) more than 94% of participants who succeeded  in their goals did so by increasing their rate of physical activity.  In fact, many who lost weight reported walking for at least 1 hour per day. And for those who kept the weight off, exercise was also crucial. This was evident because the registry participants who dropped out of fitness programs ended putting the pounds back on (NWCR 2007).

As we lose weight a proportion of each pound lost comes from muscle which in turn can slow down the metabolism. Therefore it is important to engage in some exercise to put the muscle back on and keep the weight off. Although walking and other cardiovascular exercise is important for burning calories a resistance training program to help preserve their lean tissue and keep up your metabolic rate

Secret 2: Choose Activities You Like
There are many different activities that can count as exercise: walking, yoga, Pilates, gardening,  dancing, cycling and your favorite sport(s).  It is easier to get moving when you select what’s will get you moving.  It’s important to choose what defines you. 

Secret 3: 10 x 3 is Better Than Zero
Set aside small chunks of time such as 10 minutes morning, noon and night when you cannot find a solid block of 30 or more minutes. This can give you the same benefit as 30 minutes all at once. It is better to break it up than not to get in any exercise at all.

Secret 4: Increase the Pace
When walking is your chosen activity make it brisk; it is more beneficial to help control weight than with a leisure stroll.  Brisk could be defined as you needing to catch a bus or train and you’re running late.
Time your steps:  120 to 135 steps per minute is equal to walking 3-4 miles per hour.  A good target for most people.
Bursts.  Pick up the pace for short bursts during your usual pace a couple of days a week.   Before you know it your stride will evolve to a faster walking pace.

Log Your Activities:  Stay motivated and on target using the WeightLossVillage cutting edge tool to record and track your progress.

Member Benefits

Back to Article Index