Walking Program For Successful Weight Loss

Since time immemorial, humans have maintained their healthy body weight by doing the most natural thing-walking. It is only in the modern age where walking has become unnecessary in everyday living that we have become overweight. In the rich Western countries, people don’t think twice about jumping into their cars to drive to the corner grocery store a few hundred yards away in order to buy a bottle of milk but this would be unthinkable and considered absurd in many poorer countries. No coincidentally, almost none of the people in those poorer countries are obese.

Walking is the easiest way to burn calories and we can do it anywhere for free. We can easily put together a very effective weight-loss program with little other than a walking plan and minor diet modifications. We don’t need expensive equipment or diet programs but here are a few tips:

In preparation for making the most of your new walking program, shave a few calories off your normal diet by doing away with sodas for lunch. Instead, choose a sparkling water and snack on a handful of grapes rather than a bar of chocolate.

Warm up by walking slowly and this will send all the right messages to your body and making it receptive to the main exercise to come (and by the way, this is true for ALL exercise routines, not just walking) which it will not consider a shock to the system. After a few minutes of strolling, speed up to a pace that challenges you for about a half hour but is not enough to make you go out of steam. To judge your speed, you are probably not going fast enough if you find it easy to chat with a partner or sing as you walk. On the other hand, you are going too fast if you can’t talk at all. After you have walked at this brisk pace for about 30 minutes, slow down again to cool off for about 5 minutes at the same pace as you used to warm up.

Do this walking routine at least three days a week, the more the better, but you don’t need to walk for more than the total of about 40 minutes. It would help you to find a walking buddy who shares your goals so you can encourage each other and hold each other accountable. Besides, the time flies by when you have someone to talk to. It would also be a big help if you are able to insert an uphill section to your walk which will push your muscles and cardiovascular system a little harder. Of course, you can simulate both the walk and the hill on a treadmill.

Cut Back Calories for Fast Weight Loss

Motivation can come from a myriad of sources. It could be from your friends or from a weight loss forum or from your positive thinking. You need this motivation to get started and get going to lose weight. But in as much as you have motivation, you cannot get anywhere unless you understand calorie intake. Basically, a pound of fat is made up of 3,500 calories. Hence for you to lose a pound, you need to burn 3,500 calories in a stipulated amount of time, say a week. Each of us has a calorie maintenance level. This is the amount of calories we need to eat to maintain our weight on a daily basis. For us to lose weight, we need to create a calorie deficit. What this means is we have to consume fewer calories than we eat and/or burn more calories.

Cutting back on our calorie intake is the most important factor on how to lose weight. So, how do we cut back our calorie intake easily? Let’s look at 10 simple ways you could use to do this and lose a lot of weight;

1. Drink water before a meal. This ensures that you are partly full and you will not consume a lot of food.

2. Eat 5 times a day. Spread out your meals at least 5 times in a day. Your meals should contain nutritional value that will help you alleviate hunger pains and evade eating unhealthy foods. Another important note, never skip meals. This enables you to kill any temptations to eat more later. Over eating is dangerous and detrimental to weight loss. This keeps away hunger and regulates your blood sugar.

3. Each portion you eat should be in small quantities. Eat 5 meals a day but in small quantities. You could start your day with tea and brown bread, a bowl of cereal and an egg. I find this breakfast very effective in giving me energy as well as filling me for a long time while having eaten fewer calories. Incorporate some yogurt, fruit salad, protein shake in your meal.

4. Drink 2 glasses of water in the morning. Usually, when you wake up, you are dehydrated. Drinking water gives you that feel good aura.

5. Switch to diet soda instead of regular soda and juice. Diet soda contains far much fewer calories compared to regular soda and juice.

6. Replace regular yogurt with natural yogurt.

7. Be active. Weight loss must incorporate activity. Walk instead of taking the taxi home. Take the staircase and ditch the elevator, take a brisk walk to the fruit stand during your lunch hour and walk instead of driving. Incorporate strength training in your routine. Did you know that it plays a great role in shaping up your body, well now you know.

8. Don’t eliminate fat from your diet. Fat is as important in your weight loss program as is workout. But not all fats are essential for weight loss. We are talking of healthy fats that are very useful in keeping our skin supple, giving us fatty acids and a great source of energy. We need 10% of our calories to come from fats. You can get good fat from nuts, fish, vegetables and avocados.

9. Replace eggs with egg whites

10. Replace white bread with brown bread. Especially when you want to get rid of that belly fat.

Use these calorie cutting tips and achieve great weight loss success.