Walking is an excellent workout for weight loss. It can be adapted to any fitness level, and the only equipment you need is a good pair of shoes. Walking can be done indoors or out, which reduces the chance of boredom. Follow these tips to lose 10 pounds by walking.
Walk 30 to 60 Minutes Every Day
The more you walk, the faster you will lose the weight. It will also lower your risk of heart disease, stroke and certain cancers. If you can’t find a single block of 30 to 60 minutes, break it up into smaller sections of time. You could walk 10 minutes before breakfast, 10 minutes during your lunch break and 10 minutes after supper. Those three periods of walking will give you the same health benefits of one 30 minute session.
Keep Good Form at a Good Pace
A leisurely stroll is better than sitting on the couch, but for the best weight loss benefits, you need to elevate your heart rate. You should be able to talk but not sing, and your arms should swing at your sides. Keep your head up and your abs pulled in. Professional walkers place one foot in front of the other instead of keeping their steps hip-width apart, because this incorporates more major muscle groups.
The most important key to losing 10 pounds with walking is to stick with it. Invite some friends to join you on your walk. Listen to your favorite music, or listen to an audio book. Keep track of your pace, and try to beat your best time. Buy a cute walking outfit. Do whatever you need to do to keep yourself motivated.
Add Strength Training
Carry some weights as you walk. Stop periodically and do some arm exercises, such as bicep curls or shoulder presses. Add lunges and squats to tone shapely legs. The strength training will help you to build additional muscles, which will in turn encourage your body to burn more fat. Building muscles will rev up your metabolism and help you lose those 10 pounds.
Increase the Intensity
Once you have mastered your daily walk, change it up a little. Increase the intensity of your workout by picking up the pace. Walk briskly for 2 minutes, and then give yourself a minute to recover at a slower pace. Repeat the sequence throughout your walk. This interval training will keep your heart rate accelerated and melt fat off your body.
Eat a Healthy Diet
If you want to lose 10 pounds, you have to follow the basic science of weight loss: expend more calories than you consume. This means that you have to eat the right foods in order for your body to burn stored fat during your walking workout. Eat a balanced diet that centers around whole grains, lean protein and fresh produce. These foods will help you feel satisfied longer, so you will be less likely to feel deprived throughout the day. They will also allow your body to function at its best potential, and they will give you the energy you need to enjoy your walk.