Walking is a fast and free way to lose weight and burn fat. It requires very little equipment and can be done almost anywhere. Like any fitness program, it is important to start simply and not over train. Small weekly increases in walking distance allow your body to adapt without injury, and racking your progress through workout logs and weigh-ins allows you to change and modify your program to continue seeing results.
Set Deadlines and Goals
Step 1
Select a date 12 to 24 weeks from today. The date you select will serve as your deadline and will keep your weight loss goals on track. Special events, like a birthday, anniversary or holiday, make great deadlines. You can safely loose 1 to 2 lbs. per week depending on your current health status and workout schedule, so weight loss of 15 to 20 lbs. is realistic.
Step 2
Schedule all of your workouts between now and the deadline. Your workouts are just as important as any other business or personal event and writing them into your schedule will ensure that you have time to exercise. Schedule at least four to five hours of physical activity per week, divided over three to five days.
Step 3
Know that the American College of Sports Medicine recommends a structured meal plan when losing weight. Schedule small meals every two to four hours, eating healthy fats, carbohydrates and proteins with each meal.
Increase Your Walking Distance
Step 1
Determine the total distance you walk during the week. This is your baseline. It can be measured in feet, steps, miles or kilometers. Running and biking count toward your total.
Step 2
Increase the distance you walk by 10 to 15 percent each week. For example, if you walked 5,000 steps this week, next week you will walk 5,500 to 5,750 steps, the week after you will walk 6,050 to 6,612 steps, and so on. Remember that running and biking count toward your weekly goal.
Step 3
Weigh yourself every two weeks. Use the same scale for each weigh-in if possible. If you are not losing weight, increase the distance you walk or decrease the number of calories you consume during the day, but do not do both at the same time. Increasing physical activity and decreasing your calorie intake during the same week can slow your metabolism and halt weight loss.
Step 4
Consider adding resistance training or sports to your weekly workout routine. This will help burn more fat and add muscle mass to your body.
Tips and Warnings
- If you need guidance, consult a fitness professional or registered dietitian. Keep a written log of all your workouts and weigh-ins. This will help you notice patterns and maintain progress. Get your friends and family involved in your fitness activities to help you stay motivated. If you become ill and take time off from your workouts, get back into your routine as quickly as possible.
- Start slowly and get your doctor's permission before beginning a workout program. If you feel pain or discomfort, stop exercising and consult your physician.
Things You'll Need
- Calender or datebook
- Comfortable walking shoes
- Bathroom scale
- Method of calculating distance (e.g. pedometer, odometer, map, treadmill)
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