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Walking for Weight Loss

Fitness trends come and go. Spinning, Cardio Striptease, Pilates, Vibration Machines - there are loads of different exercise routines other there.

Any kind of exercise is good - anything that you can enjoy that gets your body moving is a good thing. If all the options and trends are too much - then it's time to fall back on the most accessible exercise - walking.

Many people underestimate the effectiveness of walking for weight loss and heart health. All exercise burns calories, but not all exercise is necessarily using fat as the primary source of those calories.

Walking is a great fat burner, and is without the injury risk of running, jogging, or other more intense exercise. If joint pain is an issue you can opt for an elliptical trainer which emulates the ambulatory motion of walking, but without any impact on joints.

Walking is something you can do anywhere - no special gear required - except maybe a good pair of shoes (these are a necessity). A pedometer is useful (but not necessary) and makes it easy to keep track of pace and duration.

Use this simple formula:

Base your activity on the following formula: moderate exercise = about 1,000 steps for every 10 minutes. Intense exercise = about 2,000 steps for every 10 minutes.

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201 Comments

Vern Kirkman

I've been walking daily, for several months. Combining sensible eating with daily walking, I've lost over 30 pounds. My current goal is to lose 1 pound a week, in 2006.
As of today, I weigh 230 lbs. @ 5'7" tall, so you can see I still have a great deal to lose. But, I've found the formula for a healthier life, and I couldn't be happier!

Michael

1st thing first,if you want to lose weight walking,ITS ALL WHAT YOU EAT..!!!!
2nd 3.5 miles is to fast,& 30 min is not long enough.

You need to eat at 7am 10pm Noon 2pm 5pm then have a snack at 7pm.DO NOT eat anything after that.
And put the treadmil on a 5 degree incline walking up hill. 2.5 miles an hr should be fine to start,walk for 1hr or more a day,(I walk on a 7 to 10 degree incline for 2hrs everyday)you will get there,buy a hart monitor and keep your hart at 135 to 140 if you are 30 to 40 yrs old. Give me 4 months of that and you will lose weight

MONALISA

WHAT DID YOU EAT?

one time

liar....I eat nothing but pure healthy foods, in many cases organic. I walk miles upon miles, I have lost nothing and gained severe back issues..You are a liar.

Shayna

maybe it is because you eat too much healthy foood . it's qood to eat healthy food, and walkk (which you're doinq) , but you can't eat tooo much food , you have to you have to BURN MORE CALORIES THAN YOUU EATT ! and don't eat less foood, because your excersiise plan won't workk . Have a balance w. foood nd walkinq, i promise you, it will work !

tammy

hi:
Thats good to hear, im happy for you. Whats your daily intake like. Do you walk fast or moderately and how often do you walk.

okie74

I was walking for 30min , my dietician told me to amp it up ...I am power walking and have moved past my platue....I would highly reccomend walking to start with...and move onto power or even race walking

Randy Smith

Walking is an excellent practical exercise - I walk at least three times per week for at least 30 min. It also relieves stress and gets me outside when the weather is nice.

http://www.antiagingatlanta.com

Mike

i usually walk for about 20 mins to get my body warmed up... then go into jogging mode for another 20 mins.

maria

thats good

Lindsay

I love to vary my exercise, but there are a few things I really enjoy- running outdoors is fun, when the weather is cool. I really dread it half the time but once I'm out there doing it, I feel like I'm accomplishing something. Each time I finish my 1.5- 2 miles, it's like I get points for being a strong person. I also really enjoy yoga, and the elliptal, as well as my personal favorite, my Crunch! Fat-Burning Dance Party DVD (highly reccommend it!). But even with all that, I love walking and hiking. In the winter, I'll powerwalk in the skywalks or at the mall with my grandma or aunt. It's fun and moderate enough not to dread!

Sandy

I love to walk, especially outdoors. I used to run but developed plantar fasciitis and had to ratchet down the pounding on my feet. Now my feet are finally healed but I'm still walking, it is more relaxing than running and I use my time to contemplate issues in my life and recover from the stresses of the day. Ironically, when I'm the most stressed I usually neglect to take the time to exercise, but I'm going to try to break that counter-productive habit. Walk away, everybody!!

Marti

Hi Sandy,

I could totally relate to what you said about when you're the most stressed, you don't exercise. I too am trying to break that habit. Marti

Angie

I started walking about 3 weeks ago. I walk 5-6 days a week and I walk 1.5-2.5 miles per day. It takes me anywhere from almost an hr to an hr and a 1/2 to do my walk. I've lost 3 lbs so far. I have a VERY logn way to go....I'm 5'0" and as of today weigh 230 lbs. I'm want to loose 100 lbs but my goal right now is much smaller....30 lbs hopefully by the summer. Being so heavy walking works best for me because I have a bad back and left knee so there is no harsh impact and I can walk at a slow pace and eventually I hope to make it faster.

laura

Keep it up! Get a mp3 of some sort and load it full of your favorite peppy songs. You will find yourself going right along with the music and when you are really in step you mignt even sing. Wont you feel great walking along singing to yourself. And you wil make others smile
Good luck
(Guess what I do? HHA)

JIMMYHEN

ME TOO I AM DOING THE SAME THING KEEP WORKING AND YOU WILL GET TO URE GOAL I AM ALSO TRYING TO LOSE 100 POUNDS

Dave

Angie,
Great,Keep going! Just to let you know I am a 62 year old guy that used to be always at peak fitness. But a couple of health issues hit me in my mid 50's (Heart attack, Plantar Faciaitous, etc.- Very heriditary) But then I read an article about using Walking Poles....Angie, you may want to start using what many call "Walking Poles", "Nordic Walking". Check out the benefits to using these on the internet! They are saving me!
I bought my "SKI" poles & my wifes at garage sales for $1 a pair (These were expensive Lightweight Italian Poles" I removed the bottom ski webs & went to REI sports store and purchased rubber walking tips and slipped them on and wow, what walking workouts. For a cost of less than $10 the excercise is incredible. Please check it out online....Best Wishes, Dave

Laura

I like to download books on tape to my mp3 player too. I only allow myself to listen to it when I'm walking so if I want to know what happens next, I have to do my walk! It's a nice way to remove myself from the stresses of the day. I feel like I'm getting my book time in but I'm working out while I do it and the next thing I know, I've walked for 4 miles! lol

denise

Hi Angie,

I am 45, have a thyroid problem and had a hysterectomy last June and since then have gained weight. I am so frustrated and started 2 weeks ago walking every evening approx. 1 hr and in the past week started walking the same during my lunch hr but it is so hard and I know what u r feeling. My legs hurt, my calves and I dont understand it as u would think as u walk every night your calves would be ok by now but they are not. I have not lost weight either, I have been watching my meals and eating salads and no sweets but still no weight loss. I am so happy u r doing well.

Vern Kirkman

Angie, you have made an excellent and positive change in your life.

I am having very positive results with my weight, by walking daily.A year ago at this time, I weighed 278, on a 5'7" frame. I now weigh 227, and am still losing.

I keep a web diary on my progress. It helps keep me motivated, and gives me opportunity to share things I've learned.

Drop by and visit, or visit my website which is about prayer and health improvement too. www.brothervern.bravehost.com is the url.

But wheter you do or don't visit, keep on walking!

Tracey

Your weight loss is so inspirational! Are you still walking and have you also kept the weight off? Please let me know. I am looking to start walking and just doing that on a daily basis - I would like to stick with 5 miles a day - i probably should start at 3 miles for two weeks - i go to the gym and also have treadmill work out bench, bike, etc in the basement of my home. I currently weigh 178lbs and am 5'5" tall - people always think i am much taller - because i always wear heals and they always think i weigh about 145lbs and am about 5'7"!!! i seem to get to a certain point and just stop. Please help to keep me motviated!!! :-) What is your current weight?

Let me know
Tracey B

Kathleen Williams

HI- I am 50 years old- my weight was always between 130-135 now I am at 165 the highest I have ever been- I just starting walking on the tread mill this week- i average 3 miles a night - speed 2.7 incline is at 2 working on that- but i feel better and I can see the inches coming off- It takes time but well worth it...

Stanley

Walking is good exercise. Everyone seems to be forgetting about anaerobic (weights) exercise and mainly focus on aerobic (walking, running, etc). If you are already walking you should also do a few days of weightlifting. This doesn't mean powerlifting to look like Arnold, just enough to tone and maybe build a little muscle. Muscle is the biggest fat burner. The more muscle you build and have the more calories you burn naturally everyday. Combine that with walking and proper eating habits (not diet) and you will see the fat leaving your body quicker than just walking alone.

Lee

Hi, I have been overweight after having 2 kids. My youngest is 10 and I haven't lost any weight. In the past I have taken herbal diet supplements and they curved my appetite but still no wieght loss. This week I started walking and I walk 3-5 miles a day with ankle weights and 3 lb hand weights and feel great. However, I want fast results so I started taking Stacker 3 and Carb intercept. What is your opinion on that?

derin

not just walking,every kind of move is important.If you eat alot but move you won't get obese.Think of people building pyramids.I am sure they ate high calorie food but moved alot.I am sure it wasn't easy to carry those stones and build the pyramids especially under the hot sun.

nat

hi,
i'm 14 years old, i'm 5'2 and weigh about 125lb. i know i'm not huge or anything i just want to tone up a bit over the summer. Do you think i could lose like 10 pounds by in like 2 months if i walk three miles a day and play dance dance revolution till i burn 1000 calories?
thanks

Ryan

Your 14! don't worry about your weight! Just have fun and enjoy your regular daily activities and you'll be fine, you are most likely not even done growing yet. Worry about weight loss after your college years. I ran track and played basketball in high school, I only had to start looking at weight loss about 2 years ago. I'm 32 now.

peace,
Ryan

Emily

Nat, when I was 14 I was about the same weight as you. Now I'm 23 and I still stand at 5'2" but I'm 112 lbs. You need to let your body develop and grow. You're way too young to be worrying about how much you weigh. Give it a couple of years and your baby fat will melt off. If you want to make healthy choices when it comes to food and exercise you should. But please be HEALTHY!

Rashika

Hi Everyone,

I started dieting mainly on shakes in Nov 2004. Since then I have lost 20pounds. After 6 months I reached a plateau and didn't lose a bit for 3 months. I got depressed because of this and stopped dieting. 3 weeks ago I decided to get back into healthy eating and decided to start walking to incease my metabolism so I could break the plateau. It worked. I managed to lose 6 punds in 3 weeks and I walk 3 times a day for 30 minutes. I highly recommend walking to my friends now and to everyone who would care to listen. happy walking!

Jesse

Hey Nat,

You can definitely lose weight by walking and playing DDR. That's what I'm doing, in fact! The trick is, you have to burn more calories than you eat. Counting calories is pretty boring for some people, but it gives you an idea of how much exercise you need.

Jewel Thomas

what is ddr.....

cereal

It stands for dance dance revolution; it's a video game.

Pilates

Certainly, walking is a good way to lose weight. But I disagree that Pilates no good for weight loss. I perform Pilates Exercises some years and I can tell, that excessive fat really quickly burns out. Plus, improves a posture and back muscles become more stronger. It is very important at inactive work.

megan

IS IT POSSIBLE TO LOSE 3-3 1/2 STONE IN 6 MONTHS?

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