If you’re looking to start losing weight, walking is a great way to get started. It’s easy, free, and low-impact – perfect for beginners! In this article, we will discuss how to start walking for weight loss and give you a printable chart to track your progress. With this chart, you can set goals and see your progress over time. So what are you waiting for? Start walking today!
A printable walking chart to lose weight and start today
This walking to lose weight chart may be used to enhance your physical activity and include walking into your everyday routine.
Walking is a fantastic way to reduce weight. It's low-impact, so it won't harm your joints, and it's free! You may even go for a stroll during your lunch break.
A chart is an excellent tool for keeping you on track if you want to start walking for weight reduction. You'll know exactly when you need to walk in order to maximize your progress with the help of a printable guide..
Download The Number One Walking Weight Loss Tracker Here!
Download The Number One Walking Weight Loss Simple Chart Here!
There are numerous health benefits associated with walking daily.
Walking at a moderate intensity has several health benefits, including:
- Weight loss or maintenance
- Body fat loss
- Prevent or manage various health conditions, including heart disease and stroke, high blood pressure (hypertension), cancer, and type 2 diabetes.
- Positive effects to cardiovascular health
- Strengthened bones and muscles
- Improved endurance
- Higher energy levels
- Improved sleep and memory
- Better mental health (improved mood, lessened stress).
- Stronger immune system
- Reduction of tension
In addition to being a great form of exercise, walking can also help you lose weight when combined with a healthy diet.
Here are eight tips for walking to lose weight.
If you've never exercised before, walking is an excellent method to reduce weight. Use these suggestions to help you get started today.
1. Set a Goal
Setting objectives for yourself is the most effective method to keep on track while losing weight. You may set a weight loss goal by declaring a target to reduce your body mass index (BMI) by a specific quantity of pounds by a particular date.
If you want, you could set a goal for yourself, like being able to walk 10,000 steps in an hour. This can be easily tracked by purchasing a pedometer or fitness tracker that's relatively cheap.
Make careful to make your objective attainable so you may achieve it.
2. Start Slow
If you walk for at least 10 minutes, 3 times a week, you're already doing something great! You can then increase how long and often you walk to keep losing weight.
3. Track Your Progress
One of the most efficient strategies to ensure you achieve your health and fitness objectives is to keep track of your progress. You might want to have a look at our weight loss calculator.
You may also use our printable walk to lose weight chart to keep track of your weekly weight loss.
4. Stay Hydrated
Keep in mind to drink plenty of water while and after your walking exercise so you don't get dehydrated. When you go for a walk, bring a bottle of water with you so you don't run out of liquids.
5. Find a Friend
A walking buddy is key to maintaining your motivation for daily walks. Find a friend, neighbor, or coworker who you can walk with every day, or join a local walking group.
6. Entertain Yourself
To make walking more enjoyable, plan something fun to do while you walk. For example, listen to music on your phone or headphones.
7. Plan Your Route
Make sure you've prepped your route before heading out on your walk. To design a route, use Google Maps to calculate the time and location necessary for your walk.
Make sure you change the path from time to time so that it doesn't get boring.
Do not forget to stretch before and after exercise.
Always stretch before and after your walks to help warm up your body and avoid injuries. Take a few minutes to flex and then relax your muscles before getting started walking.
If you want to lose weight, walk to lose weight chart
By creating a workout plan and organizing your weekly walk, you will better motivate yourself to stay on track with getting fit.
You may increase your stamina and fitness level by walking for shorter distances at first, gradually increasing them until they become longer and more difficult. You'll walk three times a week to get started.
Week 1
If you want to start losing weight, there are a few things you can do. Walking for at least 30 minutes every day is a great way to get started. You should also alternate between days of the week so that your body adjusts to the workout and walks at an easy pace.
- Monday: 10-15 minute walk
- Wednesday: 10-15 minute walk
- Saturday: 10-15 minute walk
Week 2
In order to increase your weekly walking time from three times per week to four, alternate between 15 minutes of walking and 12 minutes of walking each day.
- Monday: 12-15-minute walk
- Wednesday: 12-15-minute walk
- Friday: 12-15-minute walk
- Saturday: 12-15-minute walk
Week 3
Add another daily walk to your weekly routine, increasing the number of walks from three to four days per week.
For best results, walk for 20 minutes, then 15 minutes when you go outside next.
- Monday: 20-minute walk
- Wednesday: 15-minute walk
- Friday: 20-minute walk
- Saturday: 15-minute walk
- Sunday: 20-minute walk
Week 4
If you've been following the plan, by now you're walking six days a week with one day of rest. Furthermore, the duration of each walk will gradually increase.
You're going to go for 20+ minutes every day, with the exception of one day when you'll go for 15-18. On the three remaining days, you'll walk for 15-18 minutes.
- Monday: 20-minute walk
- Tuesday: 15-18-minute walk
- Wednesday: 20-minute walk
- Thursday: 15-18-minute walk
- Friday: 20-minute walk
- Sunday: 15-18 minute walk (bonus)
Weeks 5-8
After a month of walking, you'll be ready for a longer daily walk duration of 25 minutes. It's fine if you take a rest from exercising every now and then.
- Mondays through Saturdays: 30+-minute walk.
Weeks 9-12
If you're already exercising every day, there's no need to take a break – instead, up the ante by walking for thirty minutes each day of the week. This will help you continue shedding pounds effectively.
- Walk for at least 30 minutes every day
If you're using an elliptical machine, try the modified 12-3-30 routine. It's a steady walk on a steep incline.
Download the PDF – printable walking to lose weight chart
Get this Weekly Walking Tracker
How to Burn More Calories Walking
The good news is that there are a variety of ways to increase your calorie burn. You can do so by following these suggestions:
- Increase the length of your walks
- add a weighted vest
- Try different speeds and walking exercises to help improve your balance.
- Increase the intensity by varying your incline level (more hills).
You may either jog or run swiftly to burn more calories if you want to reduce weight.
Can You Lose Weight Just By Walking?
If you want to achieve weight loss, getting into a caloric deficit is key. Walking can help jumpstart this process, but be careful not to negate any progress by consuming too many calories.
You need to eat well if you want to be healthy.
A balanced approach to nutrition is always the best route, rather than something too restrictive. If you want to try something even simpler look at our articles on intermittent fasting, keto and carnivore.
Adding variety to your exercise routine
Cardio and a healthy diet are great for your overall health, but don't forget to include resistance training in your routine to build muscle. LIIFT4 offers at-home workouts that are perfect for busy schedules.
Here's what 30-minutes of walking per day can do to your body | Tom's Guide
Whether you're planning a new journey or considering your current one, it's a good idea to increase your daily step count. While walking for thirty minutes every day may appear to be an extreme exercise routine, that's only two fifteen-minute walks or one longer walk through the park during your lunch break. But what are the physical benefits of walking on the body itself?
When compared to other activities such as running or cycling, walking does not get enough focus. However, it is a fantastic way to tone up, build muscles, and slim down. It also has the benefit of being a simple workout that is suitable for most individuals, particularly those who don't enjoy jogging. The best thing is that you can bring your coffee cup, your dog, and even your smartphone with you. And if you're feeling energetic, you can certainly go faster.
You might lose weight
If you increase your walking and don't increase your caloric intake, you will lose weight. It's that simple. Walking can help to reduce your appetite and calorie cravings, so you'll be less likely to snack throughout the day. Plus, walking burns calories – which means you'll be able to enjoy your favorite foods without feeling guilty.
Walking is a low-impact workout
Walking is a low-impact workout, which means it's gentle on your joints and muscles. This is ideal for those who are just starting their fitness journey or for those who are recovering from an injury.
You'll get a boost of energy
Walking can improve your circulation, which will deliver oxygen and nutrients to your cells. This will give you more energy.
You can build muscle
Walking does not create muscular tissue, but it can help you burn calories and strengthen your heart and lungs while walking. Walking is, however, a cardio exercise that won't suffice to construct serious muscle mass without some weight lifting.
When it comes to building muscle, you should walk faster, wear ankle weights, spend more time walking up hills, or do the Viral 12-3-30 Workout.
squats
lunges
If you're feeling stressed out, you may feel better if
Spending time in nature has been shown to decrease cortisol, which aids in the reduction of appetite and makes healthy choices easier. Spending time in natural settings is also beneficial to one's health.
Walking can help you feel more energetic as it increases blood circulation and lowers your body's levels of stress hormones.
You'll strengthen your heart
Not only is walking good for your mental health, but it also benefits your physical wellbeing. A recent study showed that people who walk regularly are less likely to suffer from cardiovascular diseases than those who lead sedentary lifestyles.
Boosting your immune system can help prevent colds and flu.
Did you know that walking can actually help prevent colds and flu? This is because when you walk, it gives your immune system a little boost. In fact, one study looked at 1,000 people during flu season and found that those who walked for 30-45 minutes each day were 43% less likely to get sick. So next time you’re feeling under the weather, go for a walk – it just might do the trick!
Walking is believed to support the health of your immune system by assisting with the circulation of white blood cells throughout your body. It also aids in weight reduction and improves sleep quality, all of which are beneficial to your immune system.
Final Thoughts
Walking is one of the best exercises you can do for your body. It’s low impact, easy to do, and free! In addition to helping you lose weight, walking also has a number of other health benefits such as reducing stress levels, strengthening your heart, and boosting your immune system. So what are you waiting for? Start walking today!