Tips on Walking to Lose Weight

If a walk was a medication it would likely be one of the most widely prescribed as its health benefits are that numerous. Walking to lose weight can even reduce the risk of hip fracture, sleep apnea, osteoarthritis and glaucoma. Combined with a healthy diet the physical activity associated with walking can be a key to not only losing weight but long term weight management as well.
Weight is determined by a number of factors including how many calories you burn as opposed to how many you eat each day. In order to lose weight it is necessary to either increase activity to burn more calories, to eat fewer calories or implement a plan to combine the two.

When walking to lose weight, time is not as important as distance—especially in the beginning. Over time if you are able to speed walking abilities up to a mile every 13 minutes (or less), per mile you will be burning more calories. For most beginners, however, it is important to increase the distance before powering up on speed.

Start workout by walking at an easy pace (warm up) for 5-7 minutes as this lets the body know endurance may be required. It tells it available carbohydrates (sugars) may not be enough and that they may have to dig into fat reserves. By starting off at high speed your body draws off of available energy rather than stored reserves. Before you begin your actual quick paced walk stop here and do some stretch/flexibility exercises—about 2-3 minutes worth.

Now begin your walk by quickening the pace. Your determined pace should be at a rate where you are noticeably breathing but still able to complete sentences as you carry on a conversation. Walking to lose weight at this speed for 30 minutes at a time actually tricks the body into thinking you are in need of its stored fat reserves. It will also help you build resistance as well as raising the metabolism, which in turn keeps the rate elevated for a longer burning time—as much as all day.

Once your 30-60 has been completed cool down by slowing the pace for another 3-5 minutes and round out the workout with some additional gentle stretches. For weight loss, walk as many days of the week as possible. This should equal roughly 5-10 hours of walking per week. On the days that you do not walk do stretches, bends or try strength training exercises. If you are worn out take the day off, otherwise do something every day if you can.

Walking in a brisk or race walk style at paces that ultimately get you under 13-minute per mile will not only burn more calories but it will help you maintain a healthy weight, keep your blood pressure at a safe level and help your immune system function at its best. This should be your goal once you are walking 20 miles a week.

It is also most helpful when walking to lose weight to put into practice a good dietary plan which consists of several smaller meals as well as drinking plenty of pure water throughout the day for hydration.

Are you struggling with weight loss diet? Are you tired of not seeing the results? If you answered yes, then I would strongly recommend that you check out The Diet Solution Program. This eye opening program has helped thousands of people lose 3-10 Lbs in a week and consistent weight loss after that! It reveals why calorie counting will never work in the long run, why carbs are not your enemy and why you must eat lots of food in order to finally shed the pounds which many people have been falsely led to believe otherwise. Click here to go check it out now.