Walking for Weight Loss – How to Start Walking

If you are thinking of an effective but less expensive exercise plan to incorporate with your present weight loss program, you can try walking. Walking is great for shedding off those unwanted fats and building muscles as long as you do it regularly and properly. I will show you how you can burn calories through walking and how you can start a walking program primarily for weight loss.
You need to be always on the move to lose weight. Walking daily for 30 minutes to an hour at a moderate speed can burn fat and build muscles to improve your body metabolism. If you do this regularly you will not only lose weight but also reduce your risk of getting breast cancer, colon cancer, heart disease, stroke, arthritis and diabetes.
Your weight is determined by the number of calories you burn each day as against the number of these calories you take in every day. To give you an example, one pound of fat has 3500 calories. If you want to lose one pound in one week you need to bu
3500 more calories than what you ate that week.

Your present weight multiplied by the distance you walk is equal to the energy used when you are walking. If you can walk one mile in 13 minutes or less it means that you are able to burn more calories per mile which is good for your weight loss efforts. For those who are just starting to walk, it is best to work on gaining distance first before working on your walking speed.

Before embarking on your walking program for weight loss, I suggest that you first consult with your physician. You need to see him for a check-up especially if you have not been physically active for a year or so, if you are 65 years or over and have not been exercising, if you have a history of heart disease, if you have high blood pressure or hypertensive, if you feel weak and experience dizzy spells, if you are diabetic, if you are pregnant, and if you experience chest pains when doing an activity.

The next thing that you should prepare for is your walking outfit which should be comfortable enough when you walk for weight loss. If the weather is cold, you need to have 2 or more layers of clothing that you can remove as the weather gets warm while you are walking and can wear it back when it gets cold again.

If you’re one person who sweats a lot while walking, you can invest in a polypropylene shirt to keep the sweat away from your body.
However, if you do not sweat a lot while walking, you may wear a light jacket, a light sweatshirt or a simple t-shirt is fine. You may also wear a polar fleece or wool in cooler climates. You should use wear socks made of special fibers which can prevent blisters by keeping your feet dry.

Other essentials for your walking for weight loss program is a hat, a pair of sunglasses, and a sunscreen. Other important things to carry in your pocket are car keys and a light purse. You can also carry water that you can put in your hip pack if you intend to walk for more than an hour and there is no water along the way.

Lastly, you need to have a good pair of walking shoes that fit you well. They should be one size or one half size bigger than your formal shoes to give room for your feet to expand while walking.
They should also be flexible to allow your feet to roll, bend and twist as you walk.

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