This is based on a meta-analysis published in JAMA (Journal of American Medical Association) 2007 which analyzed over 26 studies of pedometer use in adult outpatients that reported a change in the number of steps walked per day. The 2767 participants in these studies were 85% women, with a mean age of 49. At baseline, most participants were overweight, with normal blood pressure (mean 129/79 mm Hg) and relatively well-controlled cholesterol levels (mean total cholesterol 198 mg/dL, HDL 52 mg/dL, LDL 113 mg/dL). The mean baseline activity level was 7473 steps per day (range 2140–12,371). Duration of interventions ranged from 3 to 104 weeks, with a mean of 18 weeks.

Participants walked 2183 steps per day more than they had at baseline when they were using pedometer. To put things in perspective, 2000 steps is about 1 mile. Overall, pedometer users increased their number of steps by 27% over baseline.

This study is the first large meta-analysis to show that pedometer use is an effective intervention for promoting physical activity. Another recent meta-analysis shows that pedometer use is also effective for short-term weight loss, even in the absence of dietary changes.

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in moderate physical activity for at least 30 minutes a day, at least 5 days per week. Yet 40% of adults do not engage in any leisure-time physical activity. This percentage is higher in women (43%), African-Americans (52%), and Hispanics (54%).

The health benefits of exercise are clear. Regular physical activity has been shown to decrease overweight and obesity. It has also been shown to improve control of type 2 diabetes5 and hypertension. Frequent exercise is associated with a decreased mortality rate. Walking has been shown to decrease the risk of cardiovascular events in women, regardless of BMI.

Walking has similarly been shown to decrease overall mortality among men. Cardiovascular fitness has also been shown to decrease mortality in adults over 60, even in the absence of weight loss.

Pedometers and goal-setting are simple, relatively inexpensive ways to help patients become physically active and lose weight.

Source:

1. The Journal of Family Medicine, Vol 57, No.2. February 2008.
2. Centers for Disease Control and Prevention/National Center for Health Statistics website. FASTATS: Exercise/physical activity. Available at www.cdc.gov/nchs/fastats/exercise.htm.

Amazon:

3 Pack of Digital Pedometer with Calorie
Omron Digital Premium Pedometer
Pedometer with Calorie Counter

• Tip Sheet: Healthy Eating Starts with Healthy Shopping
  This 1-page tip sheet provides suggestions for lower fat and lower calorie foods to fill the kitchen with when one goes shopping.

• Low Calorie Shopping List
  This one pager describes how to use the Nutrition Facts Label when shopping for low calorie foods.

• Fat-Free Versus Regular Calorie Comparison
  This one pager describes common fat-free or reduced fat foods that don’t necessarily mean low calorie foods when compared to the regular versions.

• Lower Fat, Lower Calorie Alternative Foods
  This is 2-pager is a great resource for offering suggestions for lower-fat versions of higher-fat foods.

• Fruit and Vegetables of the Month (CDC 5 A Day)
  This link takes you to CDC’s Fruit and Vegetables of the Month yearly calendar. Each month has a fruit and vegetable that is featured and information about the fruit and vegetable is provided, including its origin, nutrient information, how to shop for them, storage, and recipes

Check out this tool.

Go to the Interactice Tool

For your rescue, there are many programs available online that help you with this (counting calories):

• Calorie Calculator - How many calories and fat grams are in a serving of your favorite foods? This online calculator provides quick and easy answers to help you in meal planning and managing your diet. (Calorie Control Council)
• Calculate your Daily Calorie Needs - Find the number of calories you should eat each day to maintain your current weight. (American Cancer Society)
• Calories burned During Exrcise - Find the calories burned in a workout or daily activity. (American Cancer Society)
• Nutrition Facts and Calorie Counter - NutritionData (ND) provides a complete nutrient analysis for any food or recipe, and helps you select foods that best match your dietary needs.

Software

• NutriGenie Calorie Counter
• FitDay PC Diet and Nutrition Software

Hwo do you actually meet this recommendations? What food should I eat? What kind of Diet should I have?

To solve this, here are some of the diet planners:

• Create A Diet using Heart Healthy Diet. This interactive activity helps you create a diet based on Heart Healthy Diet.
• Create A Diet using TLC Diet. This interactive activity helps you create a diet absed on Therapeutic Lifestyle Changes (TLC).
• Interactive Menu Planner.The interactive menu planner is designed to guide daily food and meal choices based on one day’s calorie allowance. It may be used in advance to plan a meal, or at the end of a day to add up total calories, as well as fat, and carbohydrates consumed.

Fat predominantly distributed around the waist is also a risk factor for health complications such as cardiovascular disease and type II diabetes. Fat predominantly deposited around the hips and buttocks doesn’t have this same risk.

Use the following BMI Calculators:

• Adult BMI Calculator (Center for Disease Control and Prevention)
• Child and Teen BMI Calculator (Center for Disease Control and Prevention)
• Adult Energy Needs and BMI Calculator (Agricultural Research Service, USDA) - It not only tells you BMI but also Daily Calories needs for an individual based on his sex, age and activity level. If one can eat less then that, he will lose weight.

Reference:
Calle EE. New England Journal of Medicine 1999; 341: 1097-1105