Walking is a simple yet effective way to stay active and improve overall health. But did you know that walking more can also help you lose weight? Numerous scientific studies have shown that incorporating more walking into your daily routine can lead to weight loss and improve overall health.
In this article, I’ll share with you two walking plans. A 6 week walking plan that gradually increases your walking time per day and the second one is a 6 week walking plan with a goal to aim for 10,000 steps a day.
Walking is a low-impact exercise that is easy on the joints and suitable for people of all ages and fitness levels. It is a great way to burn calories, boost metabolism, and promote weight loss.
What are the benefits of walking for weight loss?
1. Burns calories
Walking is a great way to burn calories. The number of calories you burn will depend on your weight, walking speed, and the distance you cover. But even a leisurely walk can help you burn calories and contribute to your weight loss goals.
2. Boosts metabolism
Walking can help boost your metabolism, which means your body burns calories more efficiently. This effect can last even after you finish your walk, which means you’ll continue to burn calories even when you’re resting.
3. Reduces stress
Exercise, including walking, can help reduce stress levels. Lower stress levels can help you make better food choices and stick to your weight loss plan.
Some studies found that walking for 30 minutes per day can result in a significant decrease in body weight and body mass index (BMI). The study also found that walking can improve overall cardiovascular health and decrease the risk of chronic diseases such as type 2 diabetes and heart disease.
Walking Weight Loss Plan
Everyone knows that walking is a great way to lose weight but sometimes it is hard to know where to start. If you have never been one to walk on a regular basis the idea of getting out and walking can be very daunting. It doesn’t have to be.
Incorporating more walking into your daily routine is easy and requires no special equipment or gym membership. You can start by taking the stairs instead of the elevator, walking to work or school instead of driving, or going for a walk after dinner. Aim to walk for at least 30 minutes per day, and gradually increase the duration and intensity of your walks as your fitness level improves.
Effective tips for walking for weight loss:
Set a goal
Setting a goal can help keep you motivated and focused. Start with a small goal, like walking for 10 minutes a day, and gradually increase the duration and intensity of your walks.
Wear comfortable shoes
Invest in a good pair of walking shoes. They will provide support and cushioning for your feet and prevent blisters.
Use a pedometer or fitness tracker
Using a pedometer or fitness tracker can help you track your progress and set new goals. Aim for 10,000 steps a day, which is equivalent to walking about five miles.
Vary your route
Walking the same route every day can get boring. Try different routes to keep things interesting and challenge yourself.
Walk with a friend
Walking with a friend can make the time pass quickly and provide support and motivation.
Add strength training
Strength training, like lifting weights or doing bodyweight exercises, can help build muscle and boost your metabolism. Adding strength training to your walking routine can help you lose weight faster.
Just by getting up and increasing your steps everyday you can start yourself on a journey to a better you!
Walking Weight Loss Printable
We have created a handy Walking Weight Loss Printable that you can keep with you so you will always know what the game plan will be. This free printable walking schedule will help you on your road to success and soon you will look back and realize all you have accomplished.
This Walking Weight Loss Printable will take you on a journey over 6 weeks and start with 3 short walks and gradually increase your time, speed and amount of walks.
Do not be discouraged if you are a new walker and cannot do the first 20 minute walk. Start at your own pace and add a few minutes each day until you reach the 20 minutes and then begin this 6 week plan. Remember any extra steps you take put you one step closer to your goal. Don’t give up before you start!
Here’s my first walking plan >>> Print the Walking Weight Loss Plan
If you do not have time to do your whole walk at one time feel free to split it up into 2 shorter walks. Just make sure to get your total time in by the end of the day.
It is important to note that walking alone may not be enough to achieve significant weight loss. A healthy and balanced diet is also essential for weight loss.
It’s important to also focus on your diet and overall lifestyle habits to support your weight loss goals. Be sure to eat a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains, and avoid processed and high-calorie foods. Stay hydrated by drinking plenty of water throughout the day, and get adequate sleep to support your body’s recovery and overall health.
However, walking can be an effective and enjoyable way to complement a healthy diet and achieve weight loss goals.
Free Printable Walking Schedule for Your Average Steps Per Day
Did you know that the number of steps you take per day can also play a significant role in your walking weight loss journey?
Does walking 10,000 steps help lose weight?
Let’s talk about the number of steps you need to take per day to see results. The general recommendation is to aim for 10,000 steps per day, but this number may vary depending on your fitness level and goals.
A study conducted by the American College of Sports Medicine found that walking 10,000 steps per day can help individuals lose weight, improve their body composition, and reduce their risk of chronic diseases.
However, 10,000 steps per day may seem daunting for some individuals. If you are just starting out, it’s best to set achievable goals and work your way up gradually. You can start by setting a goal to take 5,000 steps per day and gradually increase it to 10,000 steps per day over time.
Goal to 10,000 Steps a Day – 6 Week Walking Weight Loss Plan
Here’s a 6-week walking weight loss plan. This is a free printable walking schedule that gradually increases the number of steps per day to up to 10000 steps a day.
Here’s my second walking plan >>>>PRINT OUR ROAD TO 10,000 STEPS A DAY 6 WEEK WALKING PLAN
Remember, these are general guidelines and you should adjust them based on your individual fitness level and goals.
Aim for 10,000 steps per day, but start with a goal that is achievable for you and work your way up gradually. Make small changes in your lifestyle to incorporate more walking into your routine, and don’t forget to incorporate other forms of exercise as well.
Before you start walking make sure to check out our Walking Weight Loss Tips.
Keep up with your weight loss with this fun Jean Scale Printable!
****Disclaimer: This article is not meant to replace medical advice. Consult with your doctor before starting any exercise or weight loss program.****
Track your weight loss progress by using a smart scale or weighing scale that with your body weight it also shows your BMI, water weight, body fat and more.
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