Walking for Weight Loss

Walking is a great entry-level exercise to re-introduce adults to an exercise regimen. It burns calories, improves cardiovascular health, and helps individuals lose weight and belly fat.

The latest studies have found that adults should walk at least 10,000 steps a day in order to maintain their current weight. In order to lose weight, they will need to walk 12,000. Keep in mind, that these are generalizations. Every person’s body burns calories at a different rate. However, 10,000 steps per day is a good rule of thumb.

The easiest way to track steps is to use a pedometer. A pedometer is a small device, usually with a clip that can be attached to a waistband, that counts steps. They simplest models sell very cheaply and are definitely worth picking up. Some types of pedometers will even count calories, which can be helpful for those seeking to lose weight.

Walking 10,000 steps translates roughly into 4 – 5 miles. This may seem like a lot to walk in a single day, but most people take a few thousand steps naturally throughout the day. To get up to 10,000 steps, or 12,000 steps if you want to lose some belly fat, try to get out for a 30-minute walk first thing in the morning and then again after work before you get home .

In order for a walking program to be successful, it needs to become a part of your daily routine. At first, you may feel motivated, ready to jump out of bed each morning and walk. Gradually, this motivation will wane, and you will be tempted to hit the snooze button on your alarm clock. Resist that urge. Try and walk consistently every day or almost every day. The more times you force yourself to get up in the morning to walk, the stronger the habit will get. Over time, the habit will become almost automatic.

You’ll also want to make sure that you are progressing in your walking routine. As your body gets use to walking, it will adapt to better handle the stress of the exercise. To keep yourself from plateauing, considering walking at a faster pace, walking longer, introducing hills or even jogging for short intervals.

As your fitness increases, you may also want to try cross training. This could mean cycling, swimming or even adding some strength training to your fitness routine.

If the idea of cycling, running and lifting weights feels a little overwhelming, relax. Just concentrate on walking first. The journey of 12,000 steps a day starts with just one. Take a step forward to burn belly fat and to improve your health.