Want a weight loss plan that doesn’t have you living at the gym? Here’s how to develop your own walking for weight loss plan for women!
Weight loss plans always sound simple enough, but when you go to implement them … well, they tend to fall apart. Suddenly you’re living at the gym or having to invest tons of money into equipment, supplements, and other accessories. However, what if you could lose weight simply by walking? (Spoiler alert: You can!)
Here’s how to develop a walking for weight loss plan for women. Plus, keep reading for tips on building a weight loss meal plan and weight loss workout plan that goes beyond walking.
Benefits of Walking for Weight Loss Plan
Obviously, the best weight loss plan has the benefit of weight loss, but did you know that walking has a myriad of additional benefits? Benefits that include:
- Improved heart health.
- Bone loss prevention.
- Improved immune function.
- Improved mood.
In fact, according to an Eating Well post, “A recent study found that walking just 20 minutes per day can help you live longer.”
So if your weight loss workout plan includes walking, you’ll get to shed those pesky pounds plus reap all of these additional benefits all while saving money, since walking is free! 🙂
Building a Walking for Weight Loss Plan for Women
If you believe the best weight loss plan should include walking, keep reading! Here are some tips to help you build a walking for weight loss plan.
1. Dress appropriately.
One of the big benefits of walking is that it’s low cost and low equipment. However, the one thing you really (really) must have is a good pair of shoes! Good shoes will not only make walking more comfortable (and thus enjoyable), they’ll help prevent injuries such as blisters.
2. Check the weather, and be prepared.
Obviously, this only applies if you’ll be walking outside. This would include wearing sunscreen and insect repellant and making sure you have adequate hydration.
3. If you’re a beginner, start slow and build.
UC Berkeley’s University Health Services recommends “Beginning with 10 minutes per day for the first three weeks. Slowly increase the time you walk by 5 minutes per week until you are able to walk 30 minutes per day, six days per week.”
4. Use your arms.
According to Women’s Health Magazine, “A strong-arm motion can burn 5-10% more calories and add speed, which will again increase calorie burn.”
5. Make sure you’re walking enough.
Since this is a walking for weight loss plan, you’ll want to work up to walking 5-7 days per week for 45-60 minutes at a moderate to vigorous intensity level (source).
6. Incorporate other parts of your body.
Your walking weight loss exercise plan doesn’t have to exclusively focus on your legs. Start carrying hand weights and doing arm exercises or walking with a weighted backpack to incorporate other parts of your body.
7. Tap additional resources.
Not sure you’re doing it right? Sure, we’ve all been walking for ages but that doesn’t mean doing it for weight loss is straightforward. If you’re questioning the validity of your walking weight loss plan for women, use outside resources. There are actually a lot of walking for weight loss plans available online, such as this one from the Mayo Clinic!
Building a Weight Loss Exercise Plan
The best weight loss plan is the one you can stick to, so if walking isn’t your thing, consider trying other workouts. You can try attending classes like cycling and yoga, joining a gym, or using free apps like those outlined in “Free Weight Loss Programs That Really Work.” Regardless of what your weight loss workout plan includes, here are some tips to set you up for success!
1. Set SMART fitness goals.
These are goals that are:
2. Check with your doctor.
Everyone is different, so there is no one-size-fits-all solution when it comes to developing the best weight loss plan for women or men. Check with your doctor for recommendations on what the best meal plan for weight loss and workout plan is.
3. Allow for rest days, especially when first starting out.
Pushing yourself too hard, too fast can lead to injury, increased soreness, and burnout. Start slow and give your body time to recover.
4. Check your progress.
Are you getting close to achieving your goal or do you need to make adjustments to your exercise plan or diet plan for weight loss? Measure your progress regularly. These fitness journal printable templates (see the last section of this post) that can help you keep track!
5. Don’t neglect your nutrition.
While working out is important, so is nutrition. The next section contains tips for developing a healthy meal plan for weight loss.
Building a Weight Loss Meal Plan
As mentioned above, a healthy meal plan for weight loss is just as important as walking for weight loss or working out. Here are some tips to make eating healthy a little more palatable. 🙂
1. Use meal planning and food prep to make health eating easier.
Many of us reach for “comfort” foods because we need something fast, easy, and tasty. By thinking ahead you can ensure you have nutritious and delicious foods at your fingertips! For example, use printable weekly meal planner templates so that you always know what to eat rather than just foraging in your kitchen. Also have yummy recipes queued up and ready to cook; if you need inspiration, check out:
- 34 Low Calorie Meals for Picky Eaters
- 25 Healthy Lunch Recipes for Work
- 29 Cheap Healthy Meals For College Students
- 25 Healthy Cold Lunch Ideas
2. Avoid fad diets and excessive restriction.
Be leery of diet plans for weight loss that ask you to severely restrict what you eat or how much you eat. According to the National Heart, Lung, and Blood Institute, the best meal plan for weight loss will:
- Emphasize vegetables, fruits, whole grains, and fat-free or low-fat dairy products.
- Include lean meats, poultry, fish, beans, eggs, and nuts.
- Limit saturated and trans fats, sodium, and added sugars.
- Control portion sizes.
Your best bet is to consult your doctor or a reputable nutritionist before drastically changing your diet!
3. Watch out for hidden calories and sugar!
Did you know that most store-bought peanut butters contain sugar? It’s true! Sugar and excess calories are hidden all over; another common hiding place is in drinks. Here are some healthy alternatives:
Health and Fitness Journal
The walking for weight loss plan for women is part of the fitness journal template printables, available in the shop. The journal also includes:
- Printable Weekly Workout Schedule for Men and Women Template
- Printable Inspirational Fitness Quotes for Women
- How to Set a Fitness and Nutrition Plan + Printable Template
- Female Printable Body Measurement Chart
- Printable Intermittent Fasting Schedule