• Walking Can Help You Lose Weight

    If you do it right, walking a little more each day can help with weight loss. Walking is an effective way to burn calories. You can burn 100 calories for every mile you walk; moving at a brisk pace, you can easily walk 3.2 miles in an hour.1 Whether you have laparoscopic weight loss surgery or not, walking, and exercise in general, can help you lose weight and keep it off.

    woman training on exercise bike with personal trainer

    How Much Walking Do I Have to Do?

    According to the Mayo Clinic, you typically need to burn 500 calories per day to lose a pound per week. You can burn around 150 calories with a 30-minute walk,2 so a half-hour of walking daily can help achieve this goal. The health benefits increase with moderate to vigorous activity since moving at a faster pace burns more calories. Think about how walking five miles per day for weight loss can help!

    Easy-Intensity Walking: Taking a stroll or walking the dog is beneficial for muscles and joints and may burn more calories per mile than fast walking. It’s also easier on the knees. Research has also found low-intensity exercise can improve mental health and mood.
    Low-Intensity Activity Breaks: If you spend a lot of time sitting, getting up for a brief walk every half-hour or hour can reduce your health risks. Just one to three minutes of strolling can improve glucose control and insulin response.
    Brisk Walking: Moving fast increases your heart rate and breathing and can improve your aerobic fitness. walking fast uphill, or using a treadmill incline can boost your fitness even more. Try 30 to 50 minutes of activity with five-minute cool-down intervals.

    overweight woman talking on the phone

    Walking for Weight Loss Control

    Exercise improves the results of even the safest weight loss surgery. If you’re walking to control your weight or to follow the advice of your weight loss surgery doctors, here are some useful tips:

    ● Spend 150 minutes per week on moderate-intensity activity or 75 minutes on vigorous activity.3
    ● Use a fitness tracker to help achieve 10,000 steps per day and record your pace/total/calories burned.
    ● If walking for weight control, walk at a pace that brings your heart rate to 60-70% of its maximum rate.
    ● Take an exercise class with a friend. This can challenge you to reach your goals.

    Being mindful of what you eat is important. If you’re replacing all the calories you burn, there won’t be any change. Control what and how much you eat to maximize the impact of brisk walking or even regular strolls.

    Exercise is important with all types of weight loss surgery. Your weight loss surgeon may take all the proper steps to intervene, but you’ll still gain the weight back if the calories you consume aren’t burned. You can have more productive and prolonged results with regular walking and exercise, even if it’s taking an evening walk, doing errands on foot, or walking the dog.

    If you’re considering bariatric surgery, contact 1st Choice Weight Loss, one of the leading weight loss surgery clinics in Houston. Call 281-888-7767 to schedule an appointment today.

    Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, posts, or videos. All patients have individual needs and limitations that only their treating physicians can be aware of.


    1. https://www.healthline.com/nutrition/walking-for-weight-loss#section1
    2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
    3. https://www.verywellfit.com/is-walking-a-real-exercise-4058698

  • What Are the Downsides of Being Obese?


    What Are the Downsides of Being Obese?

    We all know that being overweight or obese can lead to many health complications, but what exactly are they? If you’re on the fence about weight loss and weight loss procedures, we’ve got the explanations you need.

    happy mature african woman

    According to the CDC, the dangers of obesity include being at risk for health complications like high blood pressure, high cholesterol, diabetes, heart disease, and stroke.

    osteoarthritis, cancers, sleep apnea, and mental illnesses such as depression, all also are associated with obesity.

    Why is obesity dangerous? Stress on the heart and organs caused by obesity can cause these diseases to form, leading many overweight Americans to have issues with mobility, breathing, and chronic pain. Some complications may not even have symptoms until it’s too late, which is why prevention is the best medicine.

    What Do I Do Now?

    Okay, so what does that mean for you? If you’re overweight or obese and looking to lose weight, these health problems due to obesity may seem serious, but you won’t know what you’re at risk for until you speak to your doctor. They can recommend the blood tests you need to confirm your current health status and the steps you need to take to prevent many of these aforementioned complications. Not everyone who is obese develops these issues, so speaking with a qualified healthcare professional is crucial.

    Not sure if you’re medically considered overweight or obese? A quick calculation on a BMI calculator can tell you if you’re in a healthy weight range for your age and height. There are a few different versions of this method, so be sure to seek out an updated calculation.

    If you’re one of the 35% of women or 31% of men who are seriously overweight in the United States, according to statistics from Stanford Health Care, you’re clearly not alone. Modern diets are often poor sources of nutrition and too much calories, and people, in general, are less active than their parents and grandparents were.

    athlete woman doing exercises

    What Do I Do to Minimize My Health Risks?

    If you are overweight or obese, you have probably thought quite a bit about losing the weight. You may have considered diets, a vertical sleeve gastrectomy, or even liposuction! There are so many options to slim, which also means there are lots of resources to help you.

    For many, smart food choices and regular exercise can help ward off belly fat and the risks associated with it, but, those who are severely overweight or obese may need to seek out more permanent weight loss solutions like bariatric surgery. This is a great topic to discuss with your doctor. Getting a consultation set up is easy, and you’ll be able to make smart decisions for your future health with the specific guidance you need.

    Disclaimer: This is only for general information. All patients should consult their doctors prior to following any of the recommendations in any articles, posts, or videos. All patients have individual needs and limitations that only their treating physicians can be aware of.