How to Walk to Lose Weight & Inches

Walking is a great way to lose weight and inches. A good pair of walking shoes is all you need to get started. You don't have to pay expensive gym membership fees or even leave your neighborhood to begin your exercise program. Once you make your walking program a habit, you should start to see results quickly.

Instructions

    • 1

      Set goals. Determine how much weight and how many inches you want to lose. Record your goals and track your success.

    • 2

      Stretch before walking. Stretching loosens your muscles, prepares your muscles for walking and helps prevent injury.

    • 3

      Maintain good form. Hit the ground with the center of your heel first. Next, roll onto the ball of your foot. Finally, propel your foot off the ground with your toes as you begin your next step.

    • 4

      Maintain good posture. "Prevention" magazine advises walkers to "Imagine growing taller, as though a string is pulling you up and slightly forward from the top of your head, with your weight balanced on the balls of your feet." Good form allows you to get the most out of your workouts.

    • 5

      Add a high intensity walk to your workout several days a week. For instance, walk at a very brisk pace for at least 20 minutes every other day. If you are walking on a treadmill, set the speed and slope to higher intensity levels. If you walk around your neighborhood or on a track, try walking at a moderate pace to warm up and then as quickly as you can for 10 minutes. Slow down for five minutes and then walk as quickly as you can again for an additional 10 minutes.

    • 6

      Add high-intensity activities to your walk. For instance, walk at a moderate pace for three minutes, walk quickly for five minutes, jog for five minutes and finish with twenty jumping jacks. Repeat as many times as you are able to maintain good form.

    • 7

      Walk with a friend. Walking with someone else may provide extra motivation to complete your workouts. Remember that if you are able to easily carry on a conversation, you're probably not exercising intensely enough to lose weight, so save your conversations for warm-up and cool-down.

    • 8

      Hydrate. Drink water throughout your workout. Unless you are working out at a very high intensity level for a long period of time, water is probably all you need to stay hydrated. Don't wait until you're thirsty to drink. By the time you feel thirsty, you are probably already dehydrated.

    • 9

      Combine your walking program with healthy eating habits to see results more quickly.