Walking for Weight Loss

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The Mayo Clinic researchers believe that there are trips to the gym, but the rhythm of daily activities which is the determining factor for setting the weight of each person, according to a small study of people who described themselves as sedentary .

The scientists found that obese people studied sat for about 150 minutes a day more than lean people who participated in the study. This meant that the first burn about 350 calories less than the latter.

The researchers took into account the role of routine activities like walking, talking, sitting and standing.

If the overweight subjects could adopt the behavior of their lean counterparts, this would imply a loss of about 15 kilos a year, said the study. And one would not even go to the gym to get that weight reduction.

"I think our study is a ray of hope, because 50 years ago our biological conditions were the same, but obesity was not prevalent in the United States," said study director, the endocrinologist James Levine.

"If we return to the levels of activity 50 years ago, would have the potential to reverse in terms of obesity," he said.

The lack of activity of sedentary participants did not necessarily reflect a lack of motivation, Levine said. Instead, it could indicate a difference in brain chemistry because even when obese people lost weight, still leading a sedentary lifestyle. And when the thin gain weight, why not adopt sedentary habits.

The researchers studied ten subjects moderately obese and ten lean, and dressed with a special underwear which used a technology developed to control the boards jets.

Distributed sensors that recorded underwear postures and movements of the subjects 24 hours a day for ten days.

Volunteers continued to wear their normal lives unless they ate all their meals at a hospital in Rochester and made sure not to leave food - calories - on their plates.

In the next phase, the researchers increased 1,000 calories a day with meals for volunteers for 10 days thin, so that they could gain weight, while eliminating a thousand calories a day in the obese, that they might downgrade.

The study, published in the journal Science, was based on data compiled about the different levels of activity among overweight and lean participants.

To keep the figure are not just aerobics. U.S. scientists say the secret is to modify daily activities: climbing stairs instead of the elevator, washing dishes by hand instead of using the dishwasher, walk instead of riding in a car or bus.

The body burns calories when you mark a rhythm with their feet, say James Levine and colleagues from the Mayo Clinic in Rochester, Minnesota, in the journal Science (volume 307, page 584) in its edition Friday.

The researchers conducted an experiment with ten people and ten normal weight who were slightly overweight, who were placed sensors on the body. These artifacts recorded every movement, however small it was, all day.

All participants had jobs that were to remain seated. During the ten-day experience normal activities, except that they ate at the clinic, to ensure that everyone gets equal portions with the same amount of calories.

The analysis of a total of 150 million data showed that thinner people were "moving" an average of 150 minutes per day more than those who were overweight. This difference meant that burn 350 more calories daily, Levine said.

The unit of measure for a more active metabolism, the team used the concept Activity Thermogenesis Non-Exercise - NEAT - (calorie burning sports activities).

At a later stage of the study, the scientists showed that sedentary people and get less physical activity in nature and not because of their weight.

Dieted at 10 overweight people, while more had to eat Delegate thousand calories more per day.

Despite losing weight, overweight people were not encouraged to do physical exercises.

Conversely, thinner people continued to move more, despite having risen a few kilos, and thus created the conditions for lower back weight.

Here are 7 reasons why it works:

Walking burns calories. For example a person weighing about 75 pounds and walk a mile in 9 minutes, burn an average of 550-800 calories an hour. These calories are comparable to a regular meal. regular walks will increase your metabolic rate. It is known that a walk five times a week for 30 minutes at an intensity of moderate to vigorous increases your metabolic rate. This increase in metabolism takes several hours after exercise, so it continues to burn calories at a faster rate even after the end of the walk and be relaxed. A walk can act as an appetite suppressant. First, this is due to increased production of a chemical called serotonin, which when it reaches a certain concentration in the brain suppresses the appetite. Second, walking increases levels of a hormone called norepinephrine, which not only increases the metabolic rate, but also suppresses the appetite. At the same time, increases adrenaline levels are useful for mobilizing fat cells are burned for energy loss. 


The walks will increase your muscle tissue. Regular walking weight increases the proportion of muscle throughout the body.While a kilo of muscle is smaller and more compact than a kilo of fat. Your body will look firmer, smoother and molding. The hikes reduce the boost factor. Many people overeat for reasons that have nothing to do with hunger, stress, boredom, depression, loneliness, etc.. It is known that an exercise program can help reduce or completely alleviate these factors. The hikes increase self-esteem. They also give a feeling of "well being" and this leads to the walkers have a motivation to keep a correct weight and eat healthily, because they feel better about themselves. 

A person with good self-esteem is more likely to stop eating compulsively. Walking helps accelerate intestinal transit time. Some researchers and doctors believe that aerobic exercise helps the food stay less time in the stomach and intestines, so there is less time for calories and fat from being absorbed. For you are well.

So you can enjoy all these benefits is not necessary to participate in marathons, just walking 30 minutes a day, five times a week.

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This article was published on 2012/01/04