How to Lose Weight Walking
If you like to take walks and wonder if you can lose weight walking the answer is YES! Walking is fun, easy and FREE; you don't have to pay to walk. You can go to the mall, the park, around the block or wherever you want. Weight loss and walking go hand in hand like they were made for each other, it's so simple and convenient anyone can do it. So why not do something you enjoy and lose weight doing it!
- Difficulty:
- Moderate
Instructions
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Healthy Foods
If your plan is to lose weight walking you also need healthy eating habits. Not any particular diet, but eating healthy foods and smaller portions will work. To do this you need to have a calorie chart and use it. A max of 1500 calories and no less than 1200 is a good start.
Eat lean meats not fried and without skin. Whole grains, veggies, fruits, low fat dairy and drink plenty of water. Cut back on salt, sugar and high fat foods these are empty calories.
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Running Shoe
To prepare for the walk you will need a good pair of running shoes, I wear New Balance. I use a running shoe because walking shoes many times are too stiff. The shoes should be about a 1/2 inch too larger than a dress shoe so feet can expand. Wear layered clothing whether you're inside or out so that if you get hot you can start peeling clothes off.
It's nice to have a pedometer so you can tell how far you walked and in what length of time so you can chart progress.
It's also a good idea to invest in good socks like the new high tech fiber ones. This keeps feet dry and blister free. This is not a no pain no gain form of exercise.
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Stretch
Start with an easy walking pace to warm up (5 minutes). Your muscles should be warmed up before you stretch, add speed or go up hills. If you want to lose weight walking you need to walk for longer periods of time. Adding 5 minutes at a time is a good gradual progression.
The level of fitness determines how long you can walk. Beginners may only be able to walk for 30 minutes or less. Eventually, you want to be able to walk 60 minutes a day 4-6 days a week.
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Interval Training
Another good way to lose weight walking is to do interval training. This is where you speed up for as long as you can then slow the pace to catch your breath and repeat this throughout the entire walk. Another example is, if you're on a treadmill, to increase the incline for 10 minutes then lower and repeat this cycle throughout the walk.
As long as you're consistent you will lose weight walking. The added activity plus cutting back on calories is what does the trick. The key is to get moving and stay moving. Don't put it off do it today!
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- Photo Credit Flickr.com
Comments
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angeleyes2
Apr 20, 2009
thank you for the great article and keep up the good work
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pamelaa75
Apr 20, 2009
Walking is best. It has helped me. 5*/rec
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cybilfrost
Apr 20, 2009
Walking is the best! This gives me the encouragement to get walking more! 5*
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Arathi
Apr 19, 2009
Excellent advice on using walking for losing weight. I agree, walking is the best exercise!
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barba0727
Apr 19, 2009
walking is great because you dont really feel the pain you can go longer! great article 5*
