The best way to lose weight is in your kitchen. Proper nutrition coupled with exercise will help you shed pounds. There is no fast way to lose weight. A pound of fat is around 3500 calories. If you know your daily caloric intake, then you know how many calories, per day, you must consume to maintain your body as it is right now. These are good calories – not cake.
To lose one pound of weight a week, you would need to remove 500 calories from your diet. If you add 30 minutes of cardio into your schedule 5 times a week, you can drop close to 2 pounds, if not a little more, each week. If you need to lose 50 pounds, you are looking at a minimum of 25 weeks to reach your goal weight. However, if you don’t continue to make healthy food choices and exercise, the weight will come back faster than it left.
Jumping into a regular exercise program and dropping calories when you aren’t used to it is not an easy feat. Cravings will haunt you and the exercise will be hard. Many people get discouraged at this point and give up. It may sound harsh to say, but data shows very few people that begin a healthy lifestyle transformation actually follow through. Roughly 42 people out of 50 will quit in week two.
Walking can help ease you into the program. You can lose 40 to 60 pounds a year by walking. The best part about a walking program is it’s free. You can do it almost anywhere. The Mayo Clinic says adding 30 minutes of brisk walking per day can burn around 150 extra calories. If you reduce your daily calorie consumption by 750 calories, you’re getting close to 2 pounds of weight dropped each week.
Anyone can learn to make healthy food choices, and if you add a cheat day to your week you won’t have trouble with constant cravings in the beginning. Exercise programs, especially for people that have a lot of weight to lose, can be the breaking point.
You may not be able to jump into a heavy exercise program or even a moderate one. Walking can fix that problem. It’s low-end cardio and walking helps your body begin to adjust to a more active lifestyle.
How To Walk For Weight Loss and Fitness
Start walking with a plan. Decide how far you will walk and know where the halfway point is so you can turn around without overdoing it. Here are a few other tips on how to walk to lose weight:
- Walk at least 5 times per week
- Walk for at least 30 minutes each time you walk
- Walk at a fast but comfortable pace
- If you can walk every day – walk every day
While walking will help you reach your weight loss goals and prepare your body for more intense exercises, don’t forget nutrition. Walk with a friend during the day. If you are walking alone, make sure someone knows where you are walking and when you plan to be back.
If you used walking to help weight management or have a success story to share, contact me or comment below. I love hearing success stories!