Walking to lose 20 pounds

walk with friends

walk with your pace

Many people enjoys walking. If are one them, this post is for you, if you wish to lose your weight.

It is the safest exercise of all and good for your joints. If you enjoy walking, join a walking program around you for long term and make it essential for your weight maintenance.

To lose 20 pounds by walking, set your appropriate goal and understand the fundamentals of weight loss.
How long?
If you are passionate enough losing weight in a safe way, choose 1 pound per week plan that will take 20 weeks to lose 20 pounds. Losing weight at this pace is safe for anyone.

How often?
Walk for maximum time of 15-20 minutes in a day at the beginning. If you do more than that you feel pain in the joints. Gradually increase the duration to 30-60 minutes in a day. Listening to music, book on tape with a headphone, watching scenarios may be helpful for you to make the walking enjoyable for you.

How many Calories?
It depends on you in association with body weight and walking pace.  If you walk at a pace of 4 miles per hour (a common pace) you can burn the following amount of calories per minute: 120 lb. person = 4.7 calories; 140 lb. person = 5.5 calories; 160 lb. person = 6.3 calories; 180 lb. person = 7.1 calories; 200 lb. person = 7.8 calories; and 220 lb. person  = 8.6 calories.






There are few more tips to maximize your effort.

•     Use treadmill to know your walking speed.
•     Trade your power mower for a push version.
•     Park your car at the back of the lot.
•     Get out of the office building and enjoy walking meetings.
•     Sweep the drive or rake the leaves instead of using a leaf-blower.
•     Get off the bus a few stops earlier.
•     Hike the mall, being sure to hit all the levels.
•     Take the stairs every chance you get.
•     Crank the music and get your heart rate up the next time you mop or vacuum.

AIP1 Suppresses Atherosclerosis by Limiting Hyperlipidemia-Induced Inflammation and Vascular Endothelial Dysfunction

Apoptosis signal-regulating kinase 1-interacting protein-1 (AIP1) is a signaling adaptor molecule implicated in stress and apoptotic signaling induced by proinflammatory mediators. However, its function in atherosclerosis has not been established. In the present study, we use AIP1-null (AIP1(-/-)) mice to examine its effect on atherosclerotic lesions in an apolipoprotein E-null (ApoE(-/-)) mouse model of atherosclerosis.Approach and Results-ApoE(-/-) control mice developed atherosclerosis in the aortic roots and descending aortas on Western-type diet for 10 weeks, whereas the atherosclerotic lesions are significantly augmented in ApoE(-/-)AIP1(-/-) double knockout (DKO) mice. DKO mice show increases in plasma inflammatory cytokines with no significant alterations in body weight, total cholesterol levels, or lipoprotein profiles. Aortas in DKO mice show increased inflammation and endothelial cell (EC) dysfunction with NF-κB activity, correlating with increased accumulation of macrophages in the lesion area. Importantly, macrophages from DKO donors are not sufficient to augment inflammatory responses and atherogenesis when transferred to ApoE-KO recipients. Mechanistic studies suggest that AIP1 is highly expressed in aortic EC, but not in macrophages, and AIP1 deletion in EC significantly enhance oxidized low-density lipoprotein-induced NF-κB signaling, gene expression of inflammatory molecules, and monocyte adhesion, suggesting that vascular EC are responsible for the increased inflammatory responses observed in DKO mice. 

Daily Calorie Requirement For You

Many factors determine how much you should eat; factors including your height, age, weight, general state of health, job, leisure time activities, genetics, body size, body composition, and what medications you may be on.

Recently healthcanada published estimated energy requirements for male and female on their website.

Calories per day for male:

Age	Sedentary Level	Low Active Level	Active Level
2-3	1100	1350	1500
4-5	1250	1450	1650
6-7	1400	1600	1800
8-9	1500	1750	2000
10-11	1700	2000	2300
12-13	1900	2250	2600
14-16	2300	2700	3100
17-18	2450	2900	3300
19-30	2500	2700	3000
31-50	2350	2600	2900
51-70	2150	2350	2650
71+	2000	2200	2500

Calories per day for female:

Age	Sedentary Level	Low Active Level	Active Level
2-3	1100	1250	1400
4-5	1200	1350	1500
6-7	1300	1500	1700
8-9	1400	1600	1850
10-11	1500	1800	2050
12-13	1700	2000	2250
14-16	1750	2100	2350
17-18	1750	2100	2400
19-30	1900	2100	2350
31-50	1800	2000	2250
51-70	1650	1850	2100
71+	1550	1750	2000

(These values are approximations calculated using Canadian median heights and weights that were derived from the median normal BMI for different levels of physical activity)

Sedentary level means your typical daily routine requires little physical movement e.g., sitting for long periods, using a computer, relying primarily on motorized transportation. Low active level includes from 30 to 60 minutes of daily moderate activity, such as walking at 3 to 4 mph (5-7 km/h). Active level includes at least 60 minutes of daily moderate activity.

How To Lose 3500 Calories in A Day

You have to burn at least 3500 calories to lose 1 pound of weight. It may seem a tough task but not at all. You can do this in a single day if you follow the step by step process.

There are four steps to do these. I mention these below:

• ·         Calculate your BMR
• ·         Calculate your activity level
• ·         Keep track of calories you take in a day
• ·         Take your decision

BMR stands for Basal Metabolic Rate. It detects the amounts of calories you need to perform your daily bodily functions. Your body needs this amount of foods in a single day.

You do a lot of exercise in a day in a way of sitting, standing, gossiping, lifting weight etc. Calculate your daily activities and figure out how many calories you burn in that day. You can use a calorie calculator to figure out the calorie you have lost.

In the third step, keep track of calories you take each day. Do this for at least seven days. Sum them and then average the result.

There is an equation that will help you to determine to eat more or less.

Your proper food intake = Your BMR + your activity calories – your food calories

If you take more food than the ideal amount, you will gain weight. This calculator helps you to determine the amount you need to take each day and how much calories you should burn in a single day.