walking can change your life

Two weight loss and lifestyle myths that will hold you back and prevent success. More or hard are not always better and food restrictions sucks.

Myth #1: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods, but the weekly goal is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week.

An example of moderate-intensity activity is brisk walking. Spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Incorporate short bursts of physical activity into the day.

– At work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting

– Use stairs instead of an elevator or escalator.

– Walk the stairs at lunch for 10’ minutes or more.

– Meet a friend for a walk

Myth #2: To lose weight, you must give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods.  Any and all foods can be part of a healthy habit.  The key is to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Your daily calories are unique to you.  Finding your calorie and protein range is the first step.

– Calculate daily protein and calorie needs

– Log food daily

– Learn from the experience – it’s not forever. 

*Understanding what foods contribute to too many calories and the best portion sizes is a lifelong skill for healthy lifestyle success.

Adapted from: https://www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity