Day 13

Success Walking to Lose Weight.

Successful weight loss comes via layer after layer of little behaviour changes, each one a tiny bit better than the last. Success through walking to lose weight is like compound interest-it has more than a simple multiplier effect and is powerful enough to influence many areas of your life.

Qualifications for Success Using the Walking to Lose Weight Program:

You are more likely to find this program suits you if you are  or have been-

overweight in the long term
doing little to no exercise
are puzzled by how to “do” weight loss
wanting to make a permanent change.

Self confidence comes by doing it. Start from what you know how to do, walking, and build an exercise support structure which is always available for you.  These multiple support layers include a network of walking friends or acquaintances- this may include or exclude online- an environment for commenting and questioning which is comfortable, a variety of exercise options and measurement systems so you’re always having fun and see the results you want.

Start from the first step. Make changes as you go. Improve a little. Improve a lot. Counteract difficulties. Check on results. Make any necessary changes. Keep going.

This is the easy way to walk.

Join from Day 1 of the 31 Days of Losing Weight Walking.

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Day 4-

Setting Goals and Recording Progress

Previous posts on 31 Ways to Lose Weight Walking.

Walking: As you walk today, note the time, distance or steps. (Whichever you can do today. By Day 6 you will have a pedometer to record this information for you.) At the end of tomorrow you will be able to find the averaged results over the 5 days of walking. That will become the basis of the goals you set for the next 5 days. It is best to look at the goal as a unit that is equal to how much you would like to achieve in the 5 days totally and then divide it to find what you have to do on a daily basis to achieve that. Then each day you will know how much you need to do and the affect on the next day of what you have done today.

Weigh In: Do this today or soon, record and and then forget about it for the time being. This is not to be your major weight loss indicator or record of progress. To maintain a positive uplifting approach which we’ll discuss more another day avoid the pressure which constant monitoring on the scales produces. You’re walking enough now to have a feel for your abilities and the sort of distance/time you have been doing and what would be doable but stretch you. You will find that by investigating some of the suggestions below and seeing what other people have done when walking for weight loss, a huge range of choices exist to choose or modify some goal setting and reporting techniques to suit you.

Refer to my previous post on setting up walking to lose weight goals and keep record of your daily walking. There are a number of different ways you can do that. It is also beneficial to use more than one way. Many people do this, me included. Starting off though choose one way. You can even use the comment form on these posts to tell me how much you have walked today.

If you have bought a pedometer, many of these come with a record keeping suggestion. Check out exercise DVDs and other walking websites. Some other options include:

Post a Comment: A walking to lose weight blog provides a wonderful opportunity to write down goals and report back. Choose an appropriate one and start writing regularly.

Diary or Journal: Using anything from an exercise (!) book to your most intimate journal to record goals and achievements, plans and check lists.

Friend: If you have a friend also walking or losing weight arrange to phone daily with your walking results. There are two prerequisites-

1. Both of you must maintain a positive and cheery tone. The purpose is to encourage your efforts and complaining can be contagious and discouraging.

2. Don’t weigh in daily or even weekly. Do not talk about body parts or weight other than to acknowledge how good you are looking!

Forum: A better idea could be to be a participant in an appropriate forum. There are many and I am enjoying this one from About Walking.

Twitter: Tweet your results to friends or me- Twitter ID: walk2loseweight.

All: Of course you could do all of the above and more besides. If so tell us!

It makes the whole walking to lose weight process more game-like if you set up specific goals, increasing as you go, until all your goals are achieved.

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