Guest Author - Elizabeth Brennan
Walking regularly will help you to lose weight if it is done in conjunction with sensible eating. To lose weight you will need to eat less and exercise more. Make small achievable dietary changes, for example eating more vegetables, substituting water for sugary drinks, cutting out biscuits and cakes.
Exercise builds up muscle which also tips the scales so while initially you will look leaner and trimmer after exercise you may not have actually lost weight. Weight which is lost fast is also regained fast so do not try to achieve too much too soon.
One pound of fat equals 3500 calories. To lose one pound of fat per week you must either reduce intake or burn off by exercise or by a combination of exercise and diet control a total of 500 calories per day. This is not an easy task .It demands commitment and dedication but it is achievable. Any amount of activity over and above what you are doing now will help you achieve your goals.
Try to walk everyday so that you get in at least three hours walking per week. Your aim should be to increase this up to at least five hours per week. If you feel tired or worn out by this regime take a day off and rest but be sure to walk again the next day.
Time does not matter as much as distance so start working on increasing your distance per day before you increase your pace.
Walk at an easy warm-up pace for five or six minutes and then change to a determined pace. This means that you walk as if you were in a hurry, your can hear your breathing but you could carry on a conversation. Keep this pace up for about 30 minutes. If at first you cannot keep up this moderate pace for thirty minutes break it down into two fifteen minute periods or gradually build up day by day increasing by a minute or two every day.
Toning up your arms, legs, stomach and shoulders by walking builds up body muscle and this increases your basal metabolic rate which helps burn fat more effectively.
The calories burned by walking for an extra few minutes are more effective for weight loss than any other changes you can make in your walking pace or style. Losing weight by walking doesn’t depend on the number of miles you walk but for how long you have been walking and at what pace. Walking for one hour a day over a period of a year could result in a weight loss of 52 lbs over the course of the 12 months. Concentrate on increasing distance.
Hold in your stomach as you walk .this will help to reduce the fat which concentrates on the abdomen and remember to maintain a good posture, shoulders back, chin parallel with the ground and look straight ahead into the distance.
Walking to lose weight is not a quick fix solution to weight loss but over a period of time with regularity and commitment to a daily walk you will see results which will be long lasting.