Walking has many benefits, but it’s not the best way to lose weight on its own. Nutrition comes into play here–big time. You need to burn 3500 more calories than you take in to lose one pound of fat. So, if you’re walking but not losing weight, take a look at your eating habits. Log that food and exercise! That way you can monitor it, see the changes you need to make, and then hopefully make those changes and reap positive results.
The benefits of walking are numerous. It’s convenient, for one. You can walk nearly anywhere and for any duration, although a 10-minute minimum is recommended to get your heart pumping which helps increase the benefits of exercise. Any amount of exercise is good, but if it’s less than 10 minutes, your heart won’t get as good a workout.
Another benefit is weight management once you lose those pounds. And add to that, muscle growth and bone growth. It also helps reduce the risk of diabetes and cardiovascular disease. And it can boost your spirits too! Getting out into the fresh air, seeing people, experiencing nature, walking with a buddy, or even alone, can do wonders for your mood.
Adults should get at least 30 minutes of moderate exercise on most days of the week. Moderate exercise allows you to talk pretty easily while you’re working out. Walk faster and more often as you get stronger to burn more calories. Also, try healthier varieties of your favorite foods. Swap out your white bread for whole wheat, add fruits and vegetables, and reduce that fat, salt and sugar in your diet. Slowly reduce portion size as well.
It’s a good idea also to take a look at how you feel. Are you stressed? Bored? Depressed? If so, you may use food as comfort. Seek help from friends, family and professionals who may be able to relieve your emotional burdens and stunt your reliance on food as a source of solace.
All this doesn’t have to happen overnight. Gradually change your diet and exercise routine and transform your lifestyle into a healthy one. You may have setbacks. You may feel as if you’ll never lose that wieght. but keep at it, believe in yourself, and ditch the negative talk. Action is the important thing. Take those steps to make change and you’ll slowly start noticing a positive difference. And those little differences, like your clothes fitting more loosely or the ability to breathe easier when you walk up the stairs, will help motivate you to keep going and keep losing–and get closer to your goal weight.