Walking is an excellent way to burn extra calories and lose weight because almost everyone can do it. You can certainly lose 20 lbs. or more in two months by walking an hour a day. However, getting more physical exercise is only half of the equation. With a few basic adjustments to your lifestyle and diet, you can burn even more calories to ensure weight loss success. For example, the foods you eat and when you eat them will determine how much body fat you burn.
Step 1
Take a green tea extract and caffeine combination 30 minutes before your walk. Green tea contains an antioxidant called EGCG or epigallocatechin gallate, which naturally increases metabolic rate for faster weight loss. Adding 200 milligrams of caffeine or about two cups of coffee further enhances this effect. You can use bagged green tea, but "Homemade Supplement Secrets" author Jeff Anderson recommends a green tea extract containing 200 to 300 milligrams of EGCG per serving.
Step 2
Walk in the morning for 30 to 60 minutes on an empty stomach or after drinking a protein smoothie. Your body runs primarily on carbohydrate fuel, so limiting your food intake before low intensity cardiovascular exercise like walking will help you burn more fat. For an even better workout, walk uphill or on the treadmill set at an inclined grade.
Step 3
Drink eight 16 oz. glasses of water every day to speed up metabolism, suppress your hunger and keep your body hydrated, says Anderson. Try to drink a full glass of water before or during each of your daily meals. Sip water from a bottle during the day and drink as much as you can during your walk to prevent dehydration. Water also helps eliminate toxins from the body and prevents edema or water retention, which can be caused by chronic dehydration.
Step 4
Choose foods that promote fat burning and weight loss. Calories do matter when it comes to weight loss. However, if you eat the right nutrient-dense foods, you will stay full longer and burn more calories without starving yourself. Have lean proteins like turkey, chicken, eggs and dairy at each meal or snack. Select carbohydrates like oatmeal, sweet potatoes, brown rice and fresh fruit. Remember to include the healthy fats from olive oil, nuts and seeds and omega-3, according to "The Abs Diet" by David Zinczenko.
Step 5
Divide your daily nutrition into three smaller main meals and three healthy snacks. "Xtreme Lean" authors Lawson and Holman recommends eating multiple smaller meals throughout the day to control blood sugar and keep your metabolism melting fat away.
Tips and Warnings
- Split your daily walk into two separate 30-minute sessions if you cannot find the time to do it all at once. Park your car further away and take the stairs more often to burn extra calories and accelerate weight loss. Blend 1 scoop whey protein, 1/2 frozen banana, 8 oz water, three ice cubes, 1 tsp psyllium husk and 1 tbsp peanuts butter for a delicious protein smoothie snack.
- Consult with your doctor before beginning any new exercise routine. Do not use caffeine supplements or drink coffee if you have or are at risk for heart disease.
Things You'll Need
- Green tea extract, 300 mg EGCG
- Coffee
- Caffeine pills
- Whey protein
References
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "The Abs Diet;" David Zinczenko; 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman
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