The key to losing weight is to use up more calories than you consume. Our calorie intake is determined by the amount and type of food that we eat. Some foods are higher in calories than others. We use up those calories carrying out our normal everyday activities. If these activities do not use up all the calories that we have consumed the surplus is laid down as fat over our bodies. If we continue to consume unnecessary calories day after day you can see how easy it is to put up weight.

We use up surplus calories by exercising. Walking is an excellent way to introduce some extra activity into your daily routine. You do not need any expensive gear. You can start from home so you incur no transport costs and it is free. You can use up between 90 and 110 calories by walking at a moderate pace for 30 minutes or between 120 and 260 calories if you walk vigorously for the same amount of time.

For health and fitness we are recommended to walk 30 minutes per day. You can if you wish break this up into smaller chunks of time. Two fifteen minute walks morning and evening or three ten minute walks morning, lunch time and evening.

If you are obese don’t be discouraged.Every extra calorie used is worth while. If you can only manage five minutes daily, in time it will make a difference. If you are new to walking set yourself achievable, realistic goals . Trying to do too much too soon will doom your efforts to failure. Remember that this extra weight has been built up over a long period of time and it will not disappear instantly.

If you feel you cannot dedicate 30 minutes daily to walking then why not try to work some extra walking into your normal day at home or at work 33221. Of course no exercise programme on its own will produce results unless it is accompanied by a healthy diet. Try to make some changes to your diet. Cut down on sugary foods and soft drinks. Eat more fruit and vegetables. Small dietary changes in combination with moderate exercise will produce worthwhile results.

It is worthwhile having a plan of action worked out beforehand. This ten week walking plan may help. The important thing is to decide to walk. Start it today and if not today tomorrow. You will be glad you did.