The 3 Pillars of Health: Fitness, Food, Sleep

10 Walking And Weight Loss Tips For Success


Walking and weight loss are a winning combo.

Do you want to lose weight? A great way to start is by enjoying walks at different times of the day and in different areas.

Follow these ten tips to set yourself up for success!

1. Start Small – Start Slow

You’ve made your decision to walk to lose weight and you’re eager to start.

It’s best for you to gradually build up your speed and distance covered.

It’s better to walk for only five or ten minutes as you get used to your new routine.

Start as a minimalist. Work your way up from there.

Important note: Always talk to your doctor before you start any new exercise program. Better safe than sorry.

2. Park and Walk

Many communities offer a “Park and Ride” option for commuters.

You can try your own version of what I call “Park and Walk.”

Stop trying to get that front row parking space at work or at the mall.

Instead, each time you go to work, the mall, or the grocery store, practice parking further away. By doing this you’ll easily make walking a more significant part of your day.

3. Think Comfortable

When you’re going out on an exercise walk, be sure to wear comfortable clothes.

Choose layers that are loose fitting and suitable for the weather.

If you start to get too warm, then you can take off your outer garment and continue with your walk.

4. Bring Music or a Book

Some people complain that they find walking boring.

If that describes you, then load up your favorite MP3 player with music or an audio book.

You may even find yourself extending your walk so that you can get to the end of a chapter!

Please be extra careful when you’re using your MP3 player. If necessary, hit the pause button before you cross a road and can give your full attention to the car traffic.

5. Buy The Best Walking Shoes

You’re not going to keep walking if your feet hurt.

Don’t skimp on the shoes you wear for your exercise walks.

Think of your walking shoes as an investment in your future weight loss and fitness.

Find a sporting goods store with a knowledgeable sales staff who will be happy to help you find the shoe that is best for you.

6. Head High

You’ll get the most from your exercise walks if you practice good posture.

Hold your head high. With your shoulders back. Don’t slump forward.

If you’re not sure of your posture, ask a friend to observe and report what they see.

Your friend could even make of short video of you walking so that you can see for yourself.

7. Build Up

Setting walking and weight loss goals can help you stay focused on why you started walking in the first place.

If you live near some nature trails, you could set a goal of mastering more and more difficult nature hikes.

Also, the change of scenery can help keep you enjoying your walks.

When you’re going out on a nature trail make sure you have the proper clothing and plenty of fresh water to drink.

8. Start A Walking And Weight Loss Group

One of the great things about walking is almost everyone can do it.

Even folks who don’t need to lose weight can benefit from walking.

One way to keep up your enthusiasm for walking is to start a walking and weight loss group.

Contact family, friends, and neighbors and ask them to join you several times a week for group walks.

You’ll also find that having a group walking together will give you an added incentive to walk even on days when you might not feel like it.

9. Use A Pedometer

Fitbit Zip Activity Tracker

Fitbit Zip Activity Tracker

An inexpensive pedometer will help you measure and keep track of your progress.

After each walk jot down the distance you covered. You’ll be pleased to see that over time you are walking further with greater ease.

10. Don’t Walk – HIIT Walk

Walking is a great exercise to use as part of an HIIT (high intensity interval training) workout.

When you first start a walking routine, it will probably be enough for you to walk your distance.

However, after a few weeks or months you’ll find that you’re more fit and ready for another challenge.

Try HIIT walking.

Here’s one way to turn your walk into an HIIT walk: walk as fast as you can for 30 seconds. Then slow your pace for the next 30 seconds. As they say, rinse and repeat.

How many times you repeat the fast and slow intervals will depend upon your general fitness level.

You may find that you don’t cover as much ground doing an HIIT walk, but you will find that you get quicker fitness results than with regular walks.


Your success with walking and weight loss depends on you. The more committed you are, the quicker you’ll see results.

When you make your walks enjoyable, then you’ll be able to stay committed.

Think of yourself as an experiment in walking.

Try different things. See what works for you and stick with that.

Then you’ll find that walking will help you lose weight and get more fit.