Walking to Lose Weight-Day 19
No steps today?
It’s 4 p.m. and I’ve got 2345 steps on the clock! What do I do?
What to do depends on which of the following categories you come into:
A/ I have really had a good time doing as much walking as I can. I am increasing the distances I do and I walk mostly daily.
B/ I haven’t been as consistent as I could be.
C/ So far I’ve walked once a week.
What you do depends on the frequency of this experience for you. Every one has the same options: do something about it or don’t do anything at this stage.
Category A:
You’ve been progressing nicely and increasing your exercise adding stretch goals and variety particularly using different muscle groups. You may be the most terrified at this point! After all you’ve been getting the results you want, the achieved daily goals of minutes or distance are very satisfying. It feels good. Now the momentum you’ve gathered seems to have faltered. That’s scary. Immediately thoughts of falling off the program or back sliding start scaring you.
Give yourself a break! In both senses. Don’t panic and don’t castigate yourself or anyone else. I know- it was the boss, boyfriend or some ‘other’ who somehow derailed you. That’s fine, really. Have a rest day or choose one of the shorter activities such as power walking, walking to a DVD or step class on the Wii Fit, or go to the gym for a spin class. Tomorrow you’re back!
Category B/:
Thinking time for you. Part of your concern is awareness that this is not the way to make walking to lose weight work for you. First, keep walking. Do what you can now even if it’s walking around the living room while watching TV. Start from where you are and if you haven’t been following along the Walking to Lose Weight program as a daily activity you are probably averaging low steps or distance. So all you need is to find a way to get that daily distance, minutes or steps up to an increasing number, eventually a minimum of 10,000. If this is an ongoing problem look for alternatives or even new ways of exercising which will allow you to get it done over a shorter period of time. Daily steps only really works if you are able to be active most of the day in some way, i.e. walking around a house or office, building site etc. Or if you can go for a walk for at least 2 hours a day. Otherwise if you need to focus your activity into restricted times, look at minutes of activity or distance walked, jogged or run.
Category C/:
Take the time you have and review what you have achieved. If prior to this you didn’t walk or exercise at all, then you are definitely making a life improvement with this activity. Assuming this once a week walk is not a marathon which could start your weight loss, then the distance covered or energy used is probably not enough to lose weight. Your question is then: Do you feel better? If so it makes sense to find a way to motivate walking to lose weight because you can do both- enjoy the many benefits of walking and lose weight.
Your task is to equip yourself with what you need to make a weight loss program work for you. Make a list of what is working for you and then what you find gets in the way. Give each a line and divide the paper in two. On the left you have the good and the problematic. On the right write next to each one how you can use this information to help make the process simpler or more effective for you.
Example:
I enjoy the activity after sitting down all day. ## Do it right after I’ve been sitting for a long time, at the desk or in the car for along drive.
Someone always wants me for some reason just when I’m ready to go walk. ## Start the walk from somewhere others aren’t likely to interrupt. Park at the shops, go for the walk and then pick up groceries.
If you want to start at the beginning of the 31 Ways to Lose Weight Walking.
