Walking Program to Lose Weight

If you're looking for a simple walking program to lose weight fast and easy, check this out. This simple walking program might be the one you need.
  1. Track and record your weight each Saturday morning - you can choose any day you wish, as long as you are consistent on when you weight yourself.
  2. Learn further about losing weight, metabolism, aerobics, aerobic exercise and how they affect the body and calories. Find out what is the ideal body weight for your height, so you can adjust your daily calorie intake. Calculate your ideal body weight now.
  3. Find a good pair of walking shoes. Invest on a pedometer to help you track your distance and improve it step by step. You need to walk at least 10,000 steps a day to lose weight. 10,000 steps are equal to five miles.
  4. When walking, walk briskly and swing your arms. Increase the walking distance until you can do a mile, then a mile and a half, and so on and so on until you reach your goal weight. If perform your walking exercise in the morning before you take your first meal of the day. Walking on an empty stomach can help to burn more fat.
  5. As a start, try to walk one mile a day, every day, for the first month.
  6. The second month you can increase your walking distance to one and a half miles a day. Increase your walking speed too when applicable.
  7. Continue this pattern of increasing the distance by one-half mile until you're up to six miles per day. Six miles a day may be a bit extreme, so you may want to adjust your walks accordingly. But try to make it up to at least 5 miles or 10,000 steps a day.
  8. After you lost some pounds e.g. 100 pounds, you can scale back to four miles a day.
  9. Continue to walk four miles every day even though you've reach your ideal body weight. This is a lifelong commitment, so don't stop after reaching your goal weight. Further reading: How Many Miles to Walk to Lose Weight Quickly?
  10. You still can eat the stuff you loved, just adjust it to the amount you can get away with.
Go Smart By Omron HJ-720ITFFP Pocket Pedometer with Advanced Omron Health Management Software

This pedometer measures steps, aerobic steps and minutes, calories and distance. It has 7 day history to let you review a full week of exercise and also a 42 days memory for uploading past workouts to computer. It automatically resets at midnight. Its large LCD display can separately display aerobic steps and minutes walked more than 10 minutes continuously. Other features include clock, detachable belt holder and security strap. The pedometer also includes health management software which keeps track of daily, weekly, monthly and yearly progress as well as blood pressure and pulse graph that lets you see how your values are trending over time. And, with its unique dual sensor technology, you can just drop it in your pocket or purse to find out how much exercise you get in a typical day of work, errands, and other tasks.

This pocket pedometer gets 4.5 out of 5.0 stars from customers who bought it. Brief summary of reviews from buyers:
  • This Omron HJ-720ITC Pocket Pedometer does the job well and accurately. It is an accurate pedometer in terms of counting steps and estimating distance. It resets itself at midnight every day and stores your previous data for you to download at your convenience. While you can view the last 7 days of steps data on the device itself, it actually holds up to 42 days - on hourly basis - in memory. All data is viewable once uploaded to your computer. Connect it to your computer and get a great running total of your walking exercise.
  • This is quite compact and can comfortably fit in a pocket and not feel bulky.
  • The coolest part of this pedometer is the ability to download the information and keep tracks of your walking program progress versus your goals. The software is very easy to use and as bonus also interfaces with some of Omron's blood pressure unit. Just attach the USB cable provided from your unit to your computer and a prompt appears on your screen. The data in memory will be transferred to your computer. Information is shown as numbers, bar graphs, and colors and can be viewed per day, week or month. The software is compatible with Windows XP, but you might want to check if the software is compatible with your computer before buying this model featuring the software.
  • At the end of the day you can see how many steps you have taken, how many aerobic steps you have taken, how many calories you have burned and how many miles you have traveled. With the pedometer, you can now know how many calories you burned in a mile of walking and plan your daily walking target. It acts just like a little reminder. If your goal is to lose weight, then start your walking program now, give yourself a daily target such as 10.000 steps and you'll find yourself doing more things to get extra steps each day.
  • There's also cheaper version of this pedometer but without the software (HJ-112), however with the software, you can easily track your progress, you can also print them out or output them to spreadsheet. Highly recommended!
  • The downsides of this pedometer are the usb connection and the clip. A few customers got problem working with the usb connection and software to transfer data from the pedometer to their computer after using it for a while. Some also found that the clip came with it falls off easily.
Shop for Go Smart By Omron HJ-720ITFFP Pocket Pedometer with Advanced Omron Health Management Software
If you really don't have the time to follow the above walking program to lose weight, you can also lose one pound a week by upping your activity level by 500 calories a day. This way, you don't have to break your daily routines in order to lose weight. Moreover, this is a terrific weight loss exercise without you even noticing the extra effort. How easy is that to do? Take a look:
  1. Get moving - walk to the store instead of driving.
  2. Replace coffee breaks with exercise breaks.
  3. Use half of your lunch break to take a brisk walk with a co-worker.
  4. A 30 minutes of leisurely stroll every day is also great to strengthen your legs and heart while burning some calories in the process. This way, you're losing weight by walking slowly.
  5. Walk or take the stairs instead of an elevator.
  6. Parking the car far away from every place you visit can mean a lot of extra walking. Once you do it enough, it will become an almost unconscious habit.
  7. When a commercial come on TV, get up and stretch or better yet, move around. Just avoid the kitchen.
  8. Tap your feet in the air. Think of an upbeat song and tap along. This helps get your blood flowing.
  9. Hide all your remote controls so you have to get up and change the channels manually. Do things like fetching, turning things off and on by yourself.
  10. When talking on the phone, get up and pace. Just vary your walking area. You don't want to wear a path in your carpet.
  11. Walking the dog can be great exercise for you and the dog. It's also a good way to meet new people.
  12. Navigate your neighborhood: incorporate a walk into your daily routine.
  13. Find out what you can do differently to get more exercise. You might walk the children to school or bike to work. Do you zap a frozen dinner in the microwave and then sit down to do nothing? As a replacement you can cook a wholesome, delicious meal and get some exercise in the process running around preparing it.
  14. And don't forget about involving your family in exercise as well. Find an indoor playing center, with a playground and various activities. Or, shoot hoops in the backyard with your kids or by yourself. If you don't want to miss a football game on television, tape the game or listen in on the radio.
  15. Since television can be a huge obstacle to exercise, here's another way to work around this problem. The next time you decide to watch a video or a television program, don't sit down. Instead, get up and do aerobics while you watch.