Everyone thinks that only dieting and exercise can help them lose weight. And, although it’s technically true, there are many other ways to lose weight. As a matter of fact, you should never strain yourself too much to lose weight. Make a few lifestyle changes and everything will fall into place soon enough.
The key to losing weight is to accelerate your metabolism. Diet plays a big part in it – experts say that around 80% of weight loss is determined by what you eat, while the rest is determined by your physical activity.
When we say that you need to change your diet, we’re not talking about crash diets or those that last for just a few days.
Most of these diets are highly unhealthy – they might help you lose weight in the short run, but they rarely work on the long. Plus, they often contain foods that are nothing more but empty calories.
To lose weight properly, you need to “fuel” your body with protein, carbs, and healthy fats, and at the same time stimulate your body to burn your fat reserves. Adopt a healthy diet and you’ll do this and start losing weight like a pro.
Which Diets Work?
There are many successful diets you can find online. Keto and paleo certainly stand out from the crowd in recent times, although you can always go vegetarian or vegan. Just remember – consistency is key to weight loss. Don’t expect results in a few days – you will most likely get them in a few months.
Apart from the diet, you also need to start moving more. We’re not talking about going to marathons. In the beginning, it’s enough to simply start walking more.
Health Benefits of Walking
Often overlooked in favor of jogging, running or hitting the gym, walking is the perfect exercise for your health. It won’t only boost your metabolism – it can prevent a number of diseases and conditions including diabetes and cardiovascular disease. Additionally, walking can also improve your mood and prevent depression.
3-Week Walking Plan for Fat Loss
In order to make it easy for you, we’ve devised a 21-day plan that will help you achieve your goals. During the first week, we suggest keeping a slow, yet constant pace and dividing the total duration of your walks between two sessions (morning and evening).
- Day 1 – 10 min.
- Day 2 – 12 min.
- Day 3 – 15 min.
- Day 4 – 18 min.
- Day 5 – 20 min.
- Day 6 – 22 min.
- Day 7 – 25 min.
- Day 8 – 14 min. (2 min. slow pace, 10 minutes fast tempo, 2 min. slow pace)
- Day 9 – 16 min. at moderate pace
- Day 10 – 18 min. (3 min. slow pace, 12 minutes fast tempo, 3 minutes slow pace)
- Day 11 – 20 min. at moderate pace
- Day 12 – 22 min. (4 min. slow pace, 14 minutes fast tempo, 4 min. slow pace)
- Day 13 – 24 min. at moderate pace
- Day 14 – 26 min. (5 min. slow pace, 16 minutes fast tempo, 5 min. slow pace)
- Day 15 – up and down stairs for 15 minutes + 2 min. of slow pace walking
- Day 16 – 25 min. at moderate pace
- Day 17 – walk up and down stairs for 17 minutes + 2 minutes at a fast tempo
- Day 18 – 27 min. at moderate pace
- Day 19 – walk up and down stairs for 17 minutes + 3 minutes at a slow pace
- Day 20 – 30 min. at moderate pace
- Day 21 – 25 min. at fast pace + 8 min. at a moderate pace