A brisk walk burns calories in a low-impact way, making it an option for nearly anyone who wants to lose weight. Thirty minutes of walking burns about 160 calories, helping you reach a calorie deficit to drop weight. This form of exercise is versatile since you can do it almost anywhere without expensive equipment.
Gear Up
A solid pair of walking shoes is essential if you are serious about walking for weight loss. The shoes support the foot to prevent injuries as you walk. A specialty shoe store offers the best selection and personalized advice in finding a walking shoe that fits your foot and stride. Watch for signs of wear to determine when you need to replace the shoes. Comfortable clothing that matches the weather prevents overheating or exposure to cold temperatures. Choose clothes that allow a full range of motion so your walking isn't restricted. An MP3 player isn't essential, but it may keep you motivated and prevent boredom while you walk.
Plan Your Route
A planned route allows you to better control your workout and conditions. For beginning walkers, a short route works best. If you get tired, you're never too far from your starting point. You can walk the route again if you still have energy when you're finished. Consider the hills on the route in comparison to your current fitness level. Hills add to the intensity of the workout, but they can also drain your energy quickly if you are out of shape. Planning your route can also help you track your goals because you know how far you walk and how long it takes. As the weeks progress, set goals to walk further or faster for increased weight loss.
Change Your Workout
The same walking routine every day gets boring and becomes less of a challenge as your fitness level increases. Variety in your walking routine means you get to see new scenery while staying fit. You can vary the length or the terrain to keep your body challenged.
Cross training also adds variety to your workout on days when you don't walk. For example, you might swim or take an aerobics class one day a week to keep your exercise routine interesting. Strength training helps build the muscles and works well along with a walking routine. The Centers for Disease Control and Prevention recommends that adults do strength training at least two days per week. Carrying weights while you walk combines strength training with your walk. Another option is to do a separate strength-training routine at home or at the gym.
Eat a Healthy Diet
A healthy diet enhances the weight-loss effects of a walking routine. You need a calorie deficit of 3,500 calories for 1 lb. of weight loss. The combination of the calories lost by walking and a lower caloric intake through a healthy diet allows you to reach that deficit more efficiently. The food you eat also serves as the fuel to power your walks. A variety of healthy proteins and carbohydrates gives you the energy you need to tackle your walking workout.
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