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.
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.