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How To Lose Weight Walking - Walking For Fat Loss

Updated on November 7, 2014

Is it possible to lose weight by walking? 100% yes! Having said that I will need to show you how to lose weight walking in this article. Because having the correct eating plan is also a huge key to your results and long term success along with your exercise regime.

I will cover walking routines, which foods to consume and when for maximum fat loss gains. Also some other top exercise tips to add to your walking routine and why they work so well. So let us get started and moving that body by taking your first walking steps on your “walking for fat loss” journey.

Why is walking such a successful fat loss strategy? Compared to other fitness activities you do not need helmets, goggles, caps, a pool, a gym membership, kneepads, gloves etc, it can be totally free.

Just open your door and off you go. Compared to running there is also less risk of injury with your ligaments, tendons and joints due to lesser impact.

More people tend to stick to a walking programme for the long term as it is a less exhausting activity than other fitness ones. Yes, I agree that running will burn more calories but more people that start out running tend to quit than those who walk.

The beauty of walking is that it is so easy to adapt to your current fitness level. Your average beginner can usually walk for around 10 – 15 minutes when they first start out and build gradually onto it.

To stay motivated why not walk listening to your ipod, partner up with a friend or even join a support group? Some people are now getting paid for their activities by dog walking 2 – 3 times a day while the dog owners are at work or on holiday.

Walking For Fat Loss Video

How To Lose Weight Walking Plans

(These plans are just meant as guidelines so adjust them to suit depending on your age, gender and body weight).

Always make a point of both warming up and cooling down as this will prevent injury. If you get injured you will be out of action and in danger of gaining weight rather than losing it.

Warming up means starting out at a slow pace to get your heart, muscles, ligaments and muscles ready for your workout.

The cooling down period is going to prepare your body to return to its regular heart rate. It also helps in preventing both injury and muscle soreness.

Beginner – 5 days per week for 15 minutes. Start out nice and easy, yet if this is still too much for you then take rest periods to catch your breath before resuming again.

Increase by 5 minutes every 2 weeks until you reach a beginners goal of walking for 30 minutes without a rest. This plan will set you up nicely to advance on to the next level of intermediate.

Intermediate – 5 days per week for 30 – 50 minutes. We are now ready to step things up a gear or two! Follow this plan for the next 12 weeks.

Start out walking for 30 minutes per session and every 3 weeks add 5 minutes to your walking time.

Intensity: For 2 of your walks every week add in some short 60 second bursts after every 5 minutes. This will boost your metabolism and prepare you for the advanced plan.

Advanced – 6 days per week for 60 minutes. This will really start to melt off those pounds and inches!

Intensity: Each day alternate your “steady state” walks with your “interval burst” ones.

For your steady state plan aim to walk consistently at a pace of around 3 miles per hour for the full duration of time.

The interval burst plan is to walk steady state pace for 4 minutes then a “super fast” burst for 60 seconds then back down to a steady state pace and repeat for the full duration of time.

Top Tip – Let us say for example that you do not have time to get in a full workout of 60 minutes in then split your sessions up into twice daily ones.

It can be something as simple as 2 x 30 minute walks, 1 early morning and the other in the evening. This actually is more effective in fat burning because you are boosting your metabolism twice a day = burns more calories.

How Far Have I Walked & How Many Calories Have I Burned?

The amount of calories that you burn totally depends on your weight, the intensity of the workout and your gender.

A rough guideline is as follows:

For a 30 minute walk at 3 miles per hour.

130 – 140 pounds = 100 calories

160 – 170 pounds = 135 calories

190 – 200 pounds = 175 calories.

Important note: Knowing exactly how many calories you have burned is a non negotiable for this programme. You cannot burn fat successfully and keep it off for life if you are playing the guessing game.

Make a log of each workout you do and then you can track progress efficiently. An easy way to do this is purchase a good quality pedometer. have a superb range of discounted pedometers ranging from the basic ones to ones with really advanced features.

Personally, I have an Apple iphone and there are a huge range of free downloadable pedometer apps (available on android smart phones too). These are very accurate and give you detailed analytics such as pace, distance, calories burned, steps and the time of your walk.

If you want a quick getting started guide then type the words “walking calorie calculator” into the Google search window and there are several free software options for you to choose from.

This software is great as a rough guide, though eventually a pedometer is what you will need to keep more accurate records for your food and training diary to keep you on track.

The most important factor in all of these statistics is the amount of calories you burn. We have to make sure that you remain for most of the time in a calorific deficit (more calories burned than you eat/drink daily) to ensure you achieve your goals.

How To Lose Weight Walking Eating Plan

In this section of the programme I will cover some basic nutritional tips to help you get started. Beyond this my recommendation is that you educate yourself continually on how to eat for fat loss/maintenance.

Just by reading 10 pages of a good fat loss/nutrition/exercise book everyday you will have read on average 12 books in 1 year. These books are extremely cheap on and you’ll find that even the second hand ones are in great condition. Education and continual learning is what will keep you lean for life.

Follow these guidelines to get started:

Make sure that you drink 1 glass of water before AND after every single meal. By doing this you will lose both weight and inches as the water works it magic to remove toxins from your system.

Take water with you when you walk too. You must stay hydrated when exercising, plus being dehydrated can cause overeating after your workout.

Most people underestimate the power of water in a fat loss programme so don’t neglect it and be one of those. It also plays a huge role in keeping your organs healthy and functioning properly = faster fat loss!

Start to eat from a smaller plate. Divide that plate into 3 sections and each section should consist of one portion of the following that is the size of your clenched fist:

1) Lean protein in the form of fish, white meats, Quorn, egg whites etc.

2) Vegetables or salad or both combined.

3) Potatoes or brown rice.

Eat 3 meals of the above portion size 3 times every day and add 1 – 2 snacks of fruit or a protein shake to keep your metabolism boosted and prevent hunger pangs.

Divide the amount of hours you are awake each day by 5 and this is how often you should be eating. (Ie: sleeping for 8 hours means you are awake for 16 so eat a meal or snack approximately every 3 hours).

Always eat breakfast within 1 hour of getting up to get your metabolism going. If you can’t stomach food first thing in a morning then blend or juice a healthy fruit/protein powder smoothie, yummy!

To start your “walking for fat loss” programme a good guide is to weigh yourself first thing in the morning. Multiply your naked weight by 10 and this number is the maximum amount of calories you should be eating/drinking daily.

So if you weigh 220 pounds then 2,200 calories would be your maximum daily intake. I recommend eating 500 calories less per day from this number and with your exercise plan on top you will start to burn fat and inches.

I’ve saved the best tip until last! Yes, you can still eat your favourite junk foods in moderation and still achieve your weight loss goal.

By following the 90 – 10 rule you will prevent a fat loss plateau and keep your metabolism in a fat burning zone. We have a hormone within our system called “leptin”. If you constantly push your body into a calorific deficit then alarm bells start to go off.

Your body will think it is being “starved” so you need to boost your leptin levels weekly by shocking your system and giving it extra calories.

This is not an excuse to binge eat! For 10% of your meals weekly eat pizza, burger, fries, ice cream, chocolate etc to put those calories back in.

Either do this over 2 evenings or all in one day. I prefer the one day a week method as it gives me a full day of treating myself. For those who are socially active on weekends the 2 evenings per week works well.

How To Lose Weight Walking Final Top Tip

For maximum results and to maintain your fat loss for life I 100% recommend that twice a week you add full body strength training workouts to this plan.

Why is it so important? 95% of people who lose weight regain it back plus more within 5 years. One of the main reasons for that is due to loss of muscle mass (lean muscle tissue) and not enough protein daily when they diet down.

You start to lose muscle from the age of 25 years old onwards. Research shows that by the time you reach your mid 40’s you will burn 1,000 calories a day less than you did in your early 20’s.

Lean muscle burns up to 5 times more calories than fat tissue. By doing strength training with free weights/resistance weight machines or even resistance bands you will hold onto and can even gain back valuable muscle.

This is the key fundamental to turn your body into a fat burning machine. Does the sound of burning more calories when you are watching TV or sleeping appeal to you? Then hit those weights hard and hold onto your greatest fat burning asset!

How To Lose Weight Walking Conclusion

If you follow this plan that I have outlined above consistently you will get amazing results. The key is to make changes that become a lifestyle not just for the short term. Walking is a superb and proven fat loss exercise to add to your routine, something you can even get the kids into at a young age too by walking as a family. Start today and change your life for the better one step at a time!

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    • L.L. Woodard profile image

      L.L. Woodard 5 years ago from Oklahoma City

      Excellent information you've provided here. I'm a big fan of walking -- it's something I've enjoyed since my youth for both relaxation and exercise.

      I'd not known about the 90-10 rule before, but it makes sense to me.

      Voted up and SHARING.

    • Leaderofmany profile image

      Leaderofmany 5 years ago from Back Home in Indiana

      Good Hub, walking is great for the spirit as long as for weight loss. Getting out and looking at the Spring renewal is wonderful for the soul. Having an eating plan is wonderful great hub.