Many people struggle with their weight. Dieters often lose a few pounds only to gain them back again. In addition to eating a healthy, low-calorie diet, the Mayo Clinic advises getting support from others. A diet coach, also called a weight loss coach, can help motivate you to lose your excess pounds. Your diet coach may provide nutritional guidelines and advise you to burn calories through exercise. Walking provides an easy activity that can help you meet the exercise requirements set by your diet coach.
Step 1
Ask your diet coach to advise you on the amount of calories you must burn to reach your weight loss goals. In addition to outlining a diet plan that provides a suitable caloric intake, he can instruct you on the correct amount of calories you need to burn through daily exercise.
Step 2
Purchase a pair of walking shoes that fit well and provide adequate cushioning between your soles and the surface of sidewalk, street or walking paths. Wear comfortable clothes when walking. Choose loose-fitting garments that allow you to move without chaffing your skin or restricting your movements.
Step 3
Start out slowly, especially if you haven't exercised in a while. Limit your first walk to a leisurely stroll around your neighborhood, stopping when you become tired.
Step 4
Time your walks. Keep track of your daily exercise in your weight loss diary or in a separate notebook, writing down how far and long you walked each day, as well as the pace you kept. Take your written records with you to your meetings with your diet coach. This written log of your weight changes, food intake and amount of exercise can provide him with the helpful information he may require for making changes to your diet and exercise plan.
Step 5
Gradually increase the distance of your walk and your speed, working up to the requirements set by your diet coach. While the National Institute of Diabetes and Digestive and Kidney Diseases advises getting at least 150 minutes of moderate-intensity each week, your diet coach may suggest more or less time, depending on your weight loss goals.
Step 6
Add wrist weights or ankle weight to increase your calorie burn, once you reach a diet plateau. Wearing small weights may help you burn more calories during your regular walks. Talk to your diet coach about other exercises you can add to your routine as you become stronger and improve your level of endurance.
Things You'll Need
- Walking shoes
- Loose clothing
- Watch
- Notebook
- Pen
- Wrist weights
- Ankle weights
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