Healthy and lasting weight loss is a matter of balancing the calories you eat and the calories you burn. If the scale balances toward dieting, it's just starvation. If you add physical exercise to your regimen--like walking two miles a day--you can lose weight and maintain that loss. The most difficult part is getting out the door at the beginning. But you'll undoubtedly feel an increase in energy and notice a reduction in weight quickly, so motivation probably won't be an issue for long.
Gain While You Lose
In addition to helping with weight loss, you'll benefit from these gains when you walk two miles a day: Reduce high blood pressure; lessen stress; relieve arthritis; help prevent osteoporosis; decrease the risk of heart disease, type 2 diabetes and other chronic diseases; strengthen bones; tone muscles; and lift your spirits. You also increase your stamina and metabolism, which in turn will burn more calories and shed more weight.
Start Slowly
The Weight-Control Information Network recommends building up the time you walk during a nine-week period if you walk three or more times a week. If you walk less frequently, build up more slowly. Begin and end each walk with five minutes at a slow pace, with a brisker pace sandwiched in between at time limits that increase each week. Week 1: 5 minutes; Week 2: 8 minutes; Week 3: 11 minutes; Week 4: 14 minutes; Week 5: 17 minutes; Week 6: 20 minutes; Week 7: 23 minutes; Week 8: 26 minutes and Week 9: 30 minutes.
Now You're Ready for Two Miles
The buildup puts you near the two-mile mark. The average person can burn four calories per minute of walking, so walking 3 mph, an average person can burn about 160 calories during a brisk two-mile walk. That's the equivalent of five Peeps, a serving of baklava or 12 ounces of beer. Weight loss results are all the better when combined with foregoing those temptations.
Take Care of Yourself
If you have a chronic disease like asthma, arthritis, diabetes, high blood pressure or a heart condition, talk with your doctor before starting a walking program. Talk with your doctor or a physical therapist about stretching exercises before, during and after your walks. Employ ergonomics: Swing your arms, point your toes forward, touch your heel first and roll your weight forward and hold your chin up and your shoulders slightly back. And be safe: Pay attention to your surroundings, don't wear headphones, don't wear jewelry that will attract unwanted attention and walk in a group when you can. Wear reflective clothing or markings so drivers can see and avoid you.
Get Going
Don those comfortable, sturdy walking shoes, grab your pedometer and head on out.
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