Need to lose a couple of pounds? Don't we all? We all know that the key to permanent weight loss is a simple equation. Calories in must be less than calories out. It seems so simple. Why does it have to be so hard? It doesn't have to be if you exercise portion control and put on your walking shoes. You'll be walking yourself thin in no time.
Things You'll Need
- Good pair of walking shoes
Week 1 - Where are you today? This week, gauge where you are today. Don't make any changes to your daily activities. Put your pedometer on in the morning and log the number of steps that you walked each day. At the end of the week, divide the total number of steps walked by 7 to get the average number of steps walked per day. Keep a food journal. Don't make any changes to what you normally eat, just track what you eat and the quantities of food that you eat. Drink 2 glasses of water per day
Week 2 - Increase the number of steps that you walked last week by 10%. For example, if the average steps that you walked last week were 5000, this week, walk 6000 steps per day. Increase your intake of fruits and vegetables to 5 per day. Keep a food journal but do not make any other changes to your diet other than the increase of fruits and vegetables. Drink 3 glasses of water per day
Week 3 - Increase the number of steps that you walked in week 2 by 10%. For example, if you walked 6000 steps last week, this week, walk 6600 steps. Increase fruits and vegetables to 7 per day. Keep a food journal but do not make any other changes to your diet other than the increase of fruits and vegetables Increase your water intake to 4 glasses per day
Week 4 - Increase the number of steps that you walked in week 3 by 10%. For example, if you walked 6600 steps last week, this week, walk 7260 steps. This week, incorporate whole grains into your diet. Eat whole wheat pasta instead of enriched. Eat brown rice instead of white rice. Any bread that is eaten should be 100% whole grains. Eat starches sparingly. Replace white potatoes with sweet potatoes. Keep a food journal. Drink 5 glasses of water per day
Week 5 and beyond. Continue to increase the steps walked each week by 10% until you are walking 15,000 steps per day. Eat as many fruits and vegetables as you like. The only foods that need to be measured are starchy foods. Eat no more than ½ cup per serving and no more than one starch per meal. Increase water by 1 glass per week until your water intake is 8 glasses per day. Add 3 days of weight training.
Tips & Warnings
- If you have a sweet tooth, opt for sugar free Popsicles or fudge bars or satisfy it with low sugar yogurt (no more than 10 sugars per container). If your cravings are for salty foods, eat pretzels, air popped popcorn or controlled portions of baked potato ships Think that you don't have time to walk? Think again. When you're watching television, walk during every commercial. You'll be surprised how many steps you can pick up in an hour.
- Don't deprive yourself. Find simple ways to reduce the calories of your favorite foods. Some simple tricks are to use veggies as much as possible. Like pasta? Cook up a cup whole wheat pasta, add some marinara sauce and 1-1/2 cups of veggies to make a filling meal that will load you up on fiber not on calories.
- Consult your Doctor before beginning any exercise program
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