Walking to Lose WeightWhilst eating fewer calories for an extended period of time will result in weight loss, the best way to ensure the lost weight doesn’t come creeping back on is to incorporate regular exercise into your life.  One of the most convenient forms of exercise is walking.  Walking is something we all know how to do, so there really is no excuse for not walking to lose weight.  With walking there is no need to buy any special equipment or learn any complicated routines.  All you have to do is don some comfortable clothing and your walking shoes and hit the streets.

A contributing factor towards obesity is the easy lifestyle we enjoy compared to past generations.  In days gone by there were far fewer labor saving devices than there are today, so more physical activity was required to perform everyday tasks.  This resulted in more calories being burned, so obesity was not all that common.  While the push button world the current generation lives in certainly makes life easier in many respects, sedentary living can come at the price of an increased girth.

It’s important to most of us that we look and feel out best.  For those of us who are overweight, this usually means losing weight.  By including more low calorie foods in our diet and limiting consumption of high calorie foods we will, over time, lose weight.  However, the problem with losing weight by cutting back on calories alone is that when calories are restricted, after a while, our metabolism slows down.  The reason for this is that calories provide the fuel our body’s need to function.  When our body detects its fuel supply has been cut back, it reacts by burning fewer calories so as to preserve what fuel it has.  As a result, weight loss slows then stops and our weight plateaus.

Cutting calories further is not the answer, as we need the nutrients food supplies to be healthy and to function optimally.  The answer is exercise, and walking to lose weight is one of the most effective and easiest ways of not just avoiding the dreaded weight plateau, but of encouraging further weight loss.  Then, once you have reach your goal weight, walking will help you maintain it.

Walking to Lose Weight, Step by Step

When walking to lose weight it’s wise to ease into your new routine if you haven’t exercised for a while.  Do some gentle stretches to warm up the muscles before walking, and again upon the conclusion of your walk to cool down slowly.  Start off by walking twenty minutes non-stop at a brisk, but comfortable pace.  After doing this for a month, increase the time you spend walking by five minutes a week in the one session until you are walking for between thirty minutes and an hour.  Do this at least three or four times a week, or more often if you can.

The pace to aim for when walking to lose weight is one at which you would still be able to carry on a conversation as you walk, but be slightly out of breath doing so.  As your fitness level improves you will find you can cover more distance each session.  At this point you may like to incorporate running to lose weight into your fitness routine.   Good results can be obtained from mixing the two, so give it a try if you are up for the challenge.

Be sure to walk in an area that is safe, and avoid walking alone at night.  It’s better to be safe than sorry, so wherever and whenever you walk, take your cell phone in case you need to call for help for whatever reason.  It’s also important to take a bottle of water, especially on longer walks and during hotter weather.

Combined with a healthy eating plan, walking to lose weight can help you lose and keep off those excess pounds as it tones muscles, lowers your resting heart rate, reduces your blood pressure and increases your fitness level.


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