Walking For Weight Loss: Making it Work for You

walking for weight loss

Walking and weight loss go hand in hand. If you need to lose weight, begin your efforts by enjoying more walks at different times of the day and in different places. Set yourself up for success by beginning a program of walking for weight loss and being prepared for anything!

Start Small And Slow

No matter how eager you are to get started, it’s better for your body to gradually build up for distances and speed. Start as a minimalist, and work your way up.

Make Yourself Comfortable

Wear clothing that is loose, comfortable and very appropriate for the temperatures. Wear layers so that you can remove items as you get warmer too. Plain cotton is what’s most comfortable for the majority of folks who enjoy walking, but suit yourself!

Bring Along Some Music

Great music can mean the difference between logging an extra half mile or not! Get your hands on a personal portable player and fill your ears with the sounds you love best. Of course, don’t forget to use caution if you can’t hear the outside world!

Buy The Best Shoes For Walking

Even if spending a lot for anything makes you cringe, don’t skimp on your shoes. Consider them a long-term investment in your weight loss goals and in greater health. Try them before you buy them, and do research on the brand as well. Wear them in a little bit before going on a long walk, to avoid blistering too.

Hold Your Head High

Practicing proper posture will not only maximize the exercise benefits you get from walking, but it will also help to reduce the aches and pains you’re likely to get from it. Good posture can also keep you in stride, so shoulders back and spine straight!

Build Up To A Hike

If you start to get bored, a change of scenery should perk up your level of interest. Drive to a hilly area or state park where you can turn your walk into a hike. Bring a healthy snack and bottled water, and make sure you can navigate your way back!

Start A Walking for Weight Loss Group

Talk to people in your family or neighborhood and see if you can’t get them interested in walking too. Even for those who don’t need to lose weight, walking is very healthy. Having friends join you will give you one more reason to stick with the program.

Purchase A pedometer

Use this handy little device to measure your progress and to challenge yourself. Make a mental note of how many miles you logged the previous day, and keep doing better!

Try Strategic Parking

Anytime you drive somewhere, you can choose to create an opportunity to walk too. Park further and further away from your intended destination and use your own two feet for the rest of the way. Be it to work, yard sales or the mall, you will be making walking a bigger part of your life and reaping plenty of benefits for it.

Speed Up To Burn More Calories

Once you’re more fit and able to endure greater challenges, try walking faster. While the length of your stride really doesn’t impact the amount of calories you work off, your pace does. Pick it up a little bit more each time you go out until you reach a brisk and highly beneficial rate of speed.

Your success with walking and weight loss will depend on your level of commitment. The more enjoyable you make the walking, the more likely you are to remain committed. Do what works for you, and in the long run, walking will help you lose weight!

Walking for Weight Loss
 

Developing Effective Meal Plans For Weight Loss

meal plans for weight loss

The key to losing weight is to combine a healthy diet with plenty of exercise. As a simple as that sounds, it can be difficult to implement in the real world. Before you begin your diet, it is worth taking the time to sit down and develop effective meal plans for weight loss. The following tips should help you design a plan that is easy to stick with so you can quickly reach your weight loss goals.

Determine How Many Calories You Need

Before you develop a meal plan for weight loss, you need to determine how many calories your body requires each day. This number, which is known as your basal metabolic rate, depends largely upon your gender, age, current weight, height and activity level. The easiest way to calculate your basal metabolic rate is to use an online calculator. Simply enter your information into the appropriate fields and click the submit button to calculate your daily caloric needs. The number that is returned is the amount of calories you need to eat each day to maintain your current weight. If you want to lose weight, you should try to reduce this number by about 500 calories per day through a combination of diet and exercise.

Determine Which Foods To Include In Your Meal Plan

When designing a meal plan for weight loss, it is important to look for foods that provide a lot of nutrients without adding a lot of calories. In general, the foods that have the highest nutrient-to-calorie ratios are vegetables, eggs, beans and lean meat. Nuts and seeds are also packed with vitamins and nutrients. However, bear in mind that they are high in calories and should be consumed in moderation.

Make a list of your favorite foods that fall into these categories. For instance, if you love carrots, add them to your list. If, on the other hand, you hate spinach, don’t force yourself to eat it. Instead, look for another vegetable that you enjoy. By designing your meal plan around foods that you like, you will be more likely to stick with it.

Plan A Week’s Worth Of Meals At A Time

Using the list of foods from the last step, plan a week’s worth of meals. Be sure each day includes breakfast, lunch, dinner and two healthy snacks. Use an online calculator to determine how many calories each meal has. Add up all the calories for each day and make sure it falls within the correct range for weight loss. Don’t forget to incorporate leftovers into your meal plan. For instance, if you cook a chicken on Monday, you can use leftovers in other meals later in the week. Also, be sure to consider portion size. Even healthy meals can jeopardize your success if you overeat.

These simple tips should help you design a meal plan for weight loss that can help you reach your goals. By determining how many calories you need, choosing foods that you enjoy and planning a week’s worth of meals at a time, you can stick with your program and get the results you deserve.

Developing Effective Meal Plans for Weight Loss

Weight Loss Exercises For Women-And Guys!

weight loss exercises, weight lossWeight loss programs that are designed specifically for women in studios or at gyms are often very challenging to maintain, this is especially true when attempting to juggle a marriage, kids, and a job. However, the best weight loss exercises for women are those that are easy to perform that can be done at home or the gym. In fact, there are common sense approaches to losing extra belly fat without the need to spend endless hours sweating at the gym.

Jogging and Running

Jogging and running continue to be the best weight loss exercises for women because the only equipment required is a decent pair of running shoes. Running just a few miles every day can significantly boost metabolic rate, while increasing your fitness level. At the same time, you will be shedding away unwanted pounds and inches much faster than you ever considered possible. However, running and jogging can be extremely difficult on the knees, so it is always best to progress slowly and increase speed and distance when you become more physically fit.

Walking

Many women recognize that jogging and running tends to be too intense on the body, especially the joints. As an alternative, walking continues to be one of the best weight loss exercises for women. Research indicates that walking a few miles every day is a safe and simple solution for losing weight. Consider walking in groups to avoid becoming bored with your daily regimen. In addition, a group setting will help provide you a level of support and accountability.

Weight Training

Weight training for women provides the opportunity where the muscles will burn non-stop for well over two days no matter what else is going on. In fact, building muscle mass without becoming “bulky” in appearance is a great way to tone the body, while burning away unwanted pounds and inches.

Cycling

Cycling, or riding a bike, continues to be one of the most beneficial cardiovascular exercises for women of all ages. In fact, it can become a competitive sport if you choose, or simply a great way to lose weight. Cycling is not always advantageous for women that suffer with knee problems.

Swimming

Low impact swimming tends to be one of the best weight loss exercises for women. Even though it seems effortless to swim through the water, it can burn away hundreds of calories without the need to even break a sweat. There is a huge variety of swimming strokes that offer provide the opportunity to perform numerous aerobic exercises that can be challenging even to an experienced swimmer. Start by swimming a few laps back and forth across the pool each day. You will soon recognize a noticeable difference in your level of fitness, and a shrinking of your waistline without causing any stress on your ankles or knees.

The best weight loss exercises for women typically require a 20-minute session at least three times every week to create the optimal results. It is best to take at least a single day off every week, to allow the body to recuperate.

Weight Loss Exercises