How to Lose Weight by Walking

  • Possible Pat
  • October 22, 2018

Are you part of Team Possible yet?

If not, you are missing out! 

If you are, then you already know that I am holding a small challenge within my community to complete 30 minutes of cardio every day.

There is a lot of debate on how effective cardio can be on weight loss, but I know for me, it is what started my journey to lose more than 300 pounds.

I began my journey at 605 pounds, and I started by walking to Walmart every day to get the foods that I would eat for my next meal. And yes, walking is a form of cardio!

Is it Possible to Lose Weight by Walking?

Yes! It is possible to lose weight by walking, and I know because this is how I began to lose weight.

Is it the most effective form of exercise for weight loss? No, but if you have as much weight to lose as I did or more, then it may be the best form of exercise for you at this particular time.

When I was 605 pounds, there weren’t many exercises that I was capable of doing, and I was not comfortable going to the gym. Not only was I not ready for the gym, but because of my size, I couldn’t use many of the machines there. Walking was my best option, and it led me down the path of success.

So is it possible to lose weight by walking? Absolutely, but it is almost important to note that you also must clean up your diet. This means being in a calorie deficit, eating whole foods, and cutting out processed foods.

If you don’t already know my journey, watch the video below to see how I began to walk to lose weight… as well as what motivated me to do so:

How Walking Can Help You Lose Weight

When you walk on a daily basis, such as I did when I started my journey, you naturally burn more calories because you are more active than if you did no form of exercise at all.

Generally, you will burn an additional 100 calories per mile, and this can alter depending on your pace and your weight.

When you have a lot of weight to lose it can be more difficult to exercise because you may have more limited mobility like it did. The key isn’t just walking, but rather just moving more. If you have limited mobility or aren’t quite ready for the gym, there are plenty of things you can still do to become more active and burn more calories.

If you want to lose weight, you must focus on your nutrition first, and then you need to find a way to be more active and move.

So how long should you walk for is you want to begin to lose weight?

If you want to lose weight and begin to make an impact on your life, it is recommended that you walk for 150 minutes a week, but if you are part of Team Possible, I challenge you to walk or do another form of cardio for at least 30 minutes a day. Within this 30 minutes, you should be able to walk 1 – 1.5 miles or a brisk walk can get you as far as 1.5 – 2 miles.

Not only will you be burning more calories every day, but you will begin to develop healthier, more active habits.

Tips for Better Walking

As someone who began to walk to lose weight, there are many tips that I can share that will make your experience more positive.

Wear Comfortable Shoes

The shoes we are going to wear isn’t something that we typically think about until it is time to go for a walk. Sometimes, we may not even realize that we are wearing the wrong shoes until we have gotten back from our walk and our feet are killing us! If you are going to start walking, be sure you have a good pair of tennis shoes that are comfortable and won’t hurt your feet. It is normal for them to be sore and tired after a long walk, but you will notice that the type of show you wear can make all the difference.

Pace Yourself

When you go for your first walk, it is important to remember to pace yourself. Test your limits and see how you do. Once you know what your comfort zone is, you can begin to push your boundaries and challenge yourself.

You can start by changing your pace in intervals. Increase your pace for as long as you can, and then slow your pace down to “rest.”

Keep Track of Your Progress

It is important to track your progress once you begin walking so that you can see how far you have come. Not only will this help keep you motivated, but it will help you create realistic goals that you can begin to set for yourself. Keep track of your exercises, your nutrition and how much weight you are losing over time.

Find a Walking Buddy

Creating a workout schedule can be as important as creating a walking schedule, and it can be a lot easier to stick to either if you have a buddy to take along with you. Not only does having a workout/walking buddy make it more fun, but it helps to hold you accountable.

Stay Hydrated

It is always important to stay hydrated, especially since most of us are actually dehydrated. Now that you are moving more, your hydration will be extra important.

Plus, did you know that staying hydrated can affect how many calories you consume throughout the day? If you’re not staying hydrated, you may be overeating without even realizing it!

weight loss by walking

Why Exercise is Only Part of the Equation

If you want to lose more weight, you will have to move more to burn more calories, and if you have a lot to lose walking is a great place to start. From there you can add in additional exercises and begin to challenge yourself.

I began to hit the gym after losing 100 pounds, but until then I focused on walking and developing new nutrition habits.

To lose weight, nutrition is the biggest piece of the equation. If you don’t get your nutrition under control, no amount of exercise or walking can make up for it.

This is why we focus so much on nutrition in Team Possible. The lives within our Facebook community and the hot seats we have every Tuesday focus mainly on nutrition. I also provide my community with tons of great recipes, so healthy eating never gets boring.

Join now and help me shed 200k pounds off of the world.  

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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