Every day I am aware that I want to do my walking for weight loss or pedometer steps quota and usually decide in the morning exactly how I plan to do it for this day. Sometimes though the ‘feeling’ isn’t there: I don’t want to do it, or I cannot see how to do it without stressing about conflict with other goals.

That’s when pedometer steps helps! By wearing a pedometer daily it is easy to get started. In fact the busier the day the better. Make a game out of fitting in extra steps especially when it seems difficult. Walk while waiting, fill in time with picking up toys or clothes (bend and take each item back to its spot individually), walk from the back of the house or the office instead of shouting or phoning.

Walk to the shops. Walk to the other side of the car park. Walk down the stairs instead of using the lift.

Walking for weight loss can be taken too seriously. Walking or exercise can be taken too seriously.

Make it easy on yourself.

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Spring time and walking go together! What happens when the summer heat kicks in when walking to lose weight?

Summer is the only time I enjoy using a gym. It is a fantastic back up for when I don’t feel cool enough to vigorously exercise. The best walking for weight loss in summer is my favourite DVD in the air conditioning at home.

Some tips for walking to lose weight when the weather is hot or humid:

Hydrate carefully. Too much is not a good thing either but do make sure you’re sipping small amounts regularly. If you do vigorous exercise in the heat try the old trick of weighing yourself before and after, replacing the difference in your weight with its equivalent in water.

Avoid the heat of midday for exercising outside. Use sunscreen. Wear a hat and cover up in light weight clothing appropriate for exercise.

Even when exercising in air conditioning, if the temperature or humidity generally is high, your body temperature will go up more quickly than it would in winter. This is because your body is already working harder to keep your median temperature low.

It may be that the same amount of exercise you always do is actually more tiring at this time of year.

It is important to get your heated body back to normal as quickly as possible if you have done too much. Use a towel or washer wrung out in iced water on the top of the head. Repeat until a lower or normal temperature is achieved. Or tip a bottle of water over your head.

Dehydration means thicker blood, which requires the heart to work harder to push it around your body. Keep the water up!

Try some strengthening exercises to insure against injury if you’ve just sat through winter and spring. Walking is the best way to start back into exercise without over doing it but even then some parts of your body may need some special attention.

E.g.

ankles-use a step to stretch the tendons by standing with your toes on the step and allowing your heels to go back over and down below the step a few inches. Hold for 10. Repeat 10 times. Stand normally then rise onto your toes for a count of 10. Repeat.

toes- pick up marbles or other small objects with your bare toes to strengthen them.

calves -stretches will alleviate tightness.

thighs- these muscles can be strengthened by lifting the knee towards the chest while standing. In the meantime try walking up steep steps slowly.

Walking to lose weight in summer is cool!

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Tip 3: Success at walking to lose weight requires an appointment: committed time which remains committed to walking no matter what.

I’ve seen it, and done it. When it is time to do your walk, and for some reason it is a little difficult to fit it in right now, you think I don’t have to make a big deal over this, no one else does. I can just move it to later in the day- and later in the day there isn’t quite enough time but you think you’ll do it anyway and then as you leave the house the phone rings. End of weight loss process…unless you have a diary with a red action flag which enables you to recommit to an extended time tomorrow or a real mental acceptance that this is to be a priority from now on.

If you’re saying that this is too difficult, too complicated,too formal or too obsessive, you’re probably not going to lose weight at this time.

Plan when you are able to walk for one hour daily over an extended daily period. Since weight loss requires a lifestyle CHANGE, less exercise and calorie control may be more doable on an everyday basis, but there is always some time when it becomes possible or practical to do one hour of moderate exercise such as a walk or the Wii Fit; but plan for it.

Think of this as one of those times which we all have when we need to fit some scheduled activity into our agenda. Prior to exams, tax time at work, medical tests- we simply adjust our daily lives to accommodate this extra time pressure and because it is a short period with an end to it, we can do it.

This is the attraction of the magic weight loss programs…because we see or like to believe that there is an end to the changes we are asked to make we can accept making them in the first place. Even though a complete return to previously normal eating or activity patterns will just result in a similar problem, the idea of short term behaviour modification is more appealing, and therefore more likely for us to do. Stretching out the behaviour changes, allowing a gradual increase to a peak period which then reverses to a more moderate exercise or diet, is easier to achieve.

Make an appointment to walk: Don’t hesitate, do it now! And always have a backup-alternatives for those occasions such as when it’s raining or you can’t get to the gym. See another way to walk.

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Day 15

Are You Losing Weight?

What Success Looks Like:

Success is patient! Sometimes the greatest mistake made is giving up. If you are not noticing results with your Walking to Lose Weight program and the scales aren’tq indicating a fantastic weight loss immediately, the next step is to wait! If you meet the qualities previously posted in Walking to Lose Weight Day 13 and you’re following the steps don’t give up, keep on following the process. The easiest way to fail is to stop

Remember that everyone is different. Other people lie about their diet and exercise, lifestyle. Avoid that sort of comparison. Professionals abound in this area and have their place. Only you know if this is everyday. Ignore anything which doesn’t support you.

You can create a life which encourages ongoing weight loss but it is a path of small changes to integrate this approach into your way of life as a consistent support throughout your normal year. This is a weight management system which starts with weight loss but becomes an integral part of life.

Notice your weight loss and make the most of this success.

However, it may not be so successful yet. If you’re following the suggestions from today and Walking to Lose Weight  Day 9 your focus is on the process, to avoid expecting drastic changes or being so self critical as to sabotage your progress.

This includes all aspects involved from the gym, treadmill, DVD, or trainer. Be sure to avoid being over critical. Perfectionism is counter productive.

To start 31 Ways to Lose Weight Walking.

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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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