Walking But Not Losing Weight

Walking, or any moderately intense exercise, has many benefits, but on its own, it isn't the most effective way to lose weight. Weight loss requires burning more calories than you take in. So if you are walking but not losing weight, it may be time to more closely evaluate your eating and exercise habits.

Burning Calories

To lose one pound of fat, you need to burn 3,500 more calories than you eat. Giving up 500 calories per day helps you lose a pound per week. Walking for a half-hour each day of the week can burn 1,050 calories. For maximum benefits, augment your walking with other activities. Gardening for 30 minutes burns 177 calories, washing your car for an hour uses 300 calories, and rearranging the furniture for an hour burns 450 calories. So the next time you feel like putting off chores, get motivated by thinking of their calorie-burning benefits.

Benefits of Walking

For most, walking is convenient. It can be done practically anywhere. Walking, or any moderately intense exercise, helps you keep weight off once you lose it, maintain a healthy weight, and reduce the risk of diabetes and cardiovascular disease. It also may pep you up, and aid muscle and bone growth. And then there is the social aspect of walking. Getting outside, chatting with neighbors, walking with a buddy and getting fresh air can help lift your spirits.

Weight-Loss Tips

Adults should get at least 30 minutes of moderately intense exercise on most days of the week. Gradually walk faster and more often to burn more calories. Eat healthy balanced meals of lean meats, fruits, vegetables and whole grains. Avoid high-fat and high-sugar foods as well as excessive alcohol consumption. Gradually reduce portion sizes as well. Take stock of your mood also. Are you stressed out? Bored? Depressed? If so, you may use food as comfort. Seek help from friends, family and professionals.

Keep Weight Off

Once you've lost weight, your goal is to keep it off. Continue the healthy eating and exercise routines you adopted to lose the pounds. If you're going on vacation, bring or buy healthy foods and schedule time for walks and workouts. Decide beforehand what favorite foods you'll allow yourself at holiday gatherings and exercise them off starting the next day. Don't forget to eat breakfast, which can help you avoid eating too much the rest of the day. Weigh yourself regularly to ensure you're keeping on track. If you're not, alter your diet and exercise accordingly.

Considerations

Gender plays a part in the ability to lose weight, as women lose weight more slowly than men. And, you'll lose weight faster if you have a faster resting metabolism. Don't starve yourself to lose weight or ridicule yourself if your willpower stalls when you encounter your favorite dessert. Eat sensibly, allow yourself one cheat day a week and exercise. For additional help, consult your physician, a certified fitness professional or a registered dietitian for advice.