Walking is a convenient exercise that you can do just about anywhere or anytime. It is especially great for those new to working out. According to an article at MayoClinic.com, walking is a great complement to a low-calorie nutrition plan. Together, they help to burn extra calories so you can reach your weight-loss goal.
10,000 Step Diet
The Step Diet was developed at the University of Colorado. This is a simple walking diet that anyone can do. You need a pedometer to track the number of steps you take in a day. The basic goal is to log 10,000 steps per day. The program starts at 2,000 steps per day. Daily step goals are increased over time until you are up to 10,000. The Step Diet also includes a 25 percent reduction in the amount of food you eat.
Walkfit
Walking.org recommends walking for its convenience and effectiveness. The website outlines a basic walking plan that alternates between brisk and moderate sessions. Walk six days per week. The first four days alternate between brisk and moderate walks. The fifth day is a rest day. Days six and seven are both brisk walking sessions. The first week your goal is to walk for 20 minutes. The second week, shoot for 20 to 30 minutes. Continue increasing your time over four weeks. Walk with a long, but comfortable, stride. If you can't carry on a conversation while walking, slow down your pace.
Interval Walking Plan
This is a slightly more advanced walking diet plan. Interval training involves alternating between intense and less intense periods of exercise. For the intense periods, you can increase your speed or use a hill or incline. During the less intense bouts, slow down your pace or walk on flat terrain. The entire session will last 30 minutes. Warm up for five minutes with an easy walk. Perform your intense bout for 30 seconds, then recover at a less intense pace for 60 seconds. Continue alternating for 20 minutes. Cool down for five minutes.
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