If you want to lose an extra pound or more each week, start by measuring the number of steps you take each day.
A pedometer is small and easy to wear. It will measure your steps (and open your eyes). Get one and wear it for a week to determine the number of steps you actually take in any given work day. For the average person, about 2000 steps equals a mile and burns between 100 to 120 calories. Then dust off that treadmill you've been hanging laundry on (I know--that's how mine was used for several years) and start walking an extra 2-3 miles per day; or if weather permits, go for a real walk.
We hear a lot about the recommended 10,000 steps per day and that's a good rule of thumb to follow. For me, walking a comfortable 2.8 to 3 mph burns 120 calories and I can cover three miles in the time it takes to watch "The Dr's" on TV. Burning off this extra 360 calories per day will help you drop a pound every 10 days. Bump this up to 4 or 5 miles per day and you will be losing an additional pound per week. Combined with the elimination of 500 excess calories per day and you're at 2 pounds per week. (It takes 3500 calories, either burned or not eaten, to loose a pound). Don't ignore your mental, spiritual and emotional well being. It's critical to maintaining your focus.
Because of a leg injury, I was not able to use the treadmill until I had lost 60 pounds. That's why I began to use nightly visualization techniques along with a dialogue with God to speed up my progress and get me to the point where I could add weight bearing exercise. It made a huge difference in my success detailed step-by-step instructions on how to do this are included in the book, "Thinking Skinny."
A pedometer is small and easy to wear. It will measure your steps (and open your eyes). Get one and wear it for a week to determine the number of steps you actually take in any given work day. For the average person, about 2000 steps equals a mile and burns between 100 to 120 calories. Then dust off that treadmill you've been hanging laundry on (I know--that's how mine was used for several years) and start walking an extra 2-3 miles per day; or if weather permits, go for a real walk.
We hear a lot about the recommended 10,000 steps per day and that's a good rule of thumb to follow. For me, walking a comfortable 2.8 to 3 mph burns 120 calories and I can cover three miles in the time it takes to watch "The Dr's" on TV. Burning off this extra 360 calories per day will help you drop a pound every 10 days. Bump this up to 4 or 5 miles per day and you will be losing an additional pound per week. Combined with the elimination of 500 excess calories per day and you're at 2 pounds per week. (It takes 3500 calories, either burned or not eaten, to loose a pound). Don't ignore your mental, spiritual and emotional well being. It's critical to maintaining your focus.
Because of a leg injury, I was not able to use the treadmill until I had lost 60 pounds. That's why I began to use nightly visualization techniques along with a dialogue with God to speed up my progress and get me to the point where I could add weight bearing exercise. It made a huge difference in my success detailed step-by-step instructions on how to do this are included in the book, "Thinking Skinny."
Excerpted from the book, "Thinking Skinny" by Nadia Giordana.
Nadia Giordana went from weighing 215 pounds to 127, losing 88 pounds in
a period of 14 months. To meet her goal, she used a combination of
healthier eating, calorie reduction, creative focused visualizations,
and a daily dialog with God as her primary tools. In her words, "If you
can envision the body you want, you can embody that vision; and it isn't
the individual diet plan you choose that matters most, it's the method
you use with it." More information about Nadia's new book can be found
at http://www.ThinkingSkinny.com
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