The basic formula for weight loss is to expend more calories than is consumed. Walking is a great way to burn calories. It doesn't require any special equipment or training, and even short walks can boost your weight loss efforts. According to the analysis of nine studies by the University of Michigan, using a pedometer in conjunction with a walking program can help you lose weight even if you don't change your diet. Allow your pedometer to motivate you and keep you accountable as you fight the battle of the bulge.
Step 1
Set up your pedometer and wear it. Most pedometers require you to perform an initial calibration that establishes the length of your stride to give an accurate reading. America's Walking recommends determining this measurement by walking a known distance, such as a lap around a quarter-mile track, and counting your own steps.
Divide the distance in feet---there are 1,320 feet in a quarter of a mile---by the number of steps. This will give you an accurate stride-length measurement. Once your pedometer is ready to go, keep it handy, such as on your night stand or bathroom sink, so that you can put it on as soon as you start your day.
Step 2
Track your normal steps. In order to set goals and increase your steps to lose weight, you need to know how many steps you currently take each day on average. Wear the pedometer each day for one week, going about your normal routines without trying to boost your numbers. There is no good or bad number, you simply want to establish a baseline.
Write down your daily numbers in a journal or notepad. Average your numbers at the end of the seven days by adding them together and dividing the total by seven.
Step 3
Increase your steps in small increments. Former U.S. Surgeon General, Dr. C. Everett Koop, founded Shape Up America, which recommends walking 10,000 steps per day to maintain a healthy weight. America's Walking reports that 12,000 to 15,000 steps a day may be required for weight loss. You don't have to aim that high from the start, though, especially if your initial average is considerably lower. Too much too soon is a recipe for stress, injury and frustration that may keep you from even walking at all.
Step 4
Set goals. Increase your steps by 250 to 500 a day for two weeks. Once this becomes a habit, increase the number again. Set both short-term goals, such as a walking a specific amount of steps before lunchtime, and long-term goals, such as increasing your steps by 1,000 in a month's time.
Step 5
Find ways to sneak in more steps. Park at the far end of the parking lot at work or the grocery store. Sneak in a short walk on your lunch break. Forgo e-mail and walk to your co-worker's desk with a message.
Your dog will love a daily walk or two, no matter how brief, and an after-dinner stroll with your spouse or children is a healthy way to catch up on the day's events. You can even park your treadmill in front of the television and rack up steps while watching your favorite shows. Get creative, and you will be banking steps and dropping pounds before you know it.
Tips and Warnings
- According to Shape Up America, it takes approximately six months for a behavior to become a habit. Commit to getting your steps in every day possible for six months straight.
Things You'll Need
- Pedometer
- Journal or notepad
- Walking shoes
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