The vast majority of the people view losing weight from the wrong perspective. The end result is more than being disappointed in another failed diet, it costs them their health with yo-yo weight gain and loss. Most people jump from program to program, and from diet to diet because they believe that that this time, the next approach will produce the desired result. Unfortunately, because it took some time to gain extra pounds, it will also take a bit of of time to cut it; this is the case where slow and easy takes the crown.

Treat this issue from a thought that it will take small achievements - a few pounds a week. Make a plan to lose those couple pounds per week, and the prize is all but yours. What is needed is a moderate increase in exercise (ensure that your physician agrees with the routine before you start), and slightly smaller amount of food each day -small steps, and perhaps cutting out the junk calories.

Walking for a Fast Weight Loss

Walking is a good physical activity for a lot of people. Walking is considered a low-impact exercise, and could be used by those with bad knees. Of course, in any condition, it is critical to have one's physician verify the appropriateness of any physical activity.

The calorie burn depends on a two of things, weight and walking pace. However, a 190 lbs person, walking at speeds of 2 (slow) - 4 mph (fast) will burn 200 - 350 calories per hour. If the person weighs more, or walks a faster pace, the calorie burn is increased. Walking for an hour 6 days per week (as per US HHS recommendations), a slow walker could burn 1,200 calories, and a high speed pace will burn 2,100. It is necessary to burn 3,500 calories to shed 1 lb of weight.

It is possible to lose the 1 - 2 lb per week that is generally recommended by combining walking with a moderate reduction in calories. According to the Nutritional Guidelines for Americans (2005 ed) estimates, a 35 year old male typically needs between 2,200 and 3,000 cal/ day (a doctor or nutritionist should help you figure out your exact number).

For 1 lb of weekly weight loss, it is necessary to reduce an additional 2,300 (for a slow walker) to 1,600 calories (for a fast walker) per week. On a daily basis, this amounts to about 328 - 228 calories, or about 1 candy bar, or 3 cans of soda per day!

Easy Weight Loss Results

A small increase in physical activity, and a slightly fewer calories per day (or a simple reduction of useless calories) will achieve the weight loss results that are everyone's goal. Fast weight loss is easy with walking.