Watching your diet and getting regular exercise are proven ways to control your weight---you'll get best results if you do both. Combining a healthy, reduced-calorie diet with regular, brisk walking will help you master the all-important math of weight loss: You need to cut 3,500 calories during a week to shed 1 pound of fat. Mayo Clinic notes that cutting 500 calories from your daily diet will let you lose that single pound. Adding just 30 minutes of brisk walking per day lets you drop another third of a pound.
Why Walk?
You're probably aware that exercise is important not just for weight loss, but overall health as well. The American Academy of Family Physicians advises that along with avoiding smoking and eating a healthy diet, being more active is a significant way to cut your risks for heart disease, cancer and stroke. Many people find walking a great exercise option: It's easy, inexpensive and a good stress-reliever. A brisk pace -- not a strolling pace -- is best. Aim to walk 3 to 4 miles per hour.
Getting Started
If you're not used to being active, start walking for 10 minutes at a stretch and work up to 30 to 45 minutes at least five days a week. The American Diabetes Association offers some other advice: Use a pedometer to keep track of all the steps you take in a day, aiming for a total of 10,000. For your fitness walks, stay comfortable and safe by wearing shoes designed for walking. Drink a glass of water before you set out and do some stretching exercises before and after your walk. Watch your posture, keeping your head up and your gaze straight ahead.
Diet Strategies
As you cut calories, aim to eat a variety of colorful fruits and vegetables and fewer foods that are high in fat. According to the National Institutes of Health, you should include whole-grain foods, such as breads, pasta, rice and cereals. Also focus on nonfat and low-fat dairy products, lean meats and poultry, fish, eggs and nuts. Avoid trans fats and look for foods that are low in cholesterol, salt and added sugars.
A Healthier Lifestyle
Though it might take some effort at first, your fitness walking and lower-calorie diet will be easier as you make both of them part of a healthier lifestyle. The National Institutes of Health suggests people eat breakfast to have energy at the start of the day. Make it a habit to reach for fruits and veggies rather than sugary, high-fat snacks. Include more walking into your day by parking farther from building entrances, taking stairs instead of elevators, and visiting museums, zoos and other venues where you enjoy yourself on foot.
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