• forward arrow
    Main Menu

  • Book & Article Categories

  • forward arrow
    Main Menu

  • Book & Article Categories

Home
Body, Mind, & Spirit Books
Physical Health & Well-Being Books
Exercise & Movement Books
Running & Walking Books
Erin Palinski-Wade
|
Published:
April 27, 2015

Walking the Weight Off For Dummies

Buy Now
Subscribe on Perlego
Engage with Book

Overview

Get up, get moving, and walk away the pounds

If you're looking to lose weight and get fit, Walking the Weight Off For Dummies will show you just what to do to walk yourself to a whole new you. Whether you want to burn fat, boost your energy level, improve your mood, shed your belly, or just get toned, this easy to read, fun and friendly guide will have you putting your best foot forward — over and over again! Inside you'll discover which workouts are the best to achieve your specific goals, how low-impact walking is perfect for fat-burning, how to pick the right pair of shoes for walking, and so much more.

Walking is the number one form of exercise in America, and studies show that it is highly effective in achieving multiple health goals — from losing weight and decreasing body fat to improving overall health and mental

well being. Best of all, walking is very inexpensive and can be done anywhere. With this complete and easy-to-use guide, you'll find that creating and sticking to a walking program to lose weight and feel great has never been easier.

  • Learn how walking is the ideal exercise to achieve and maintain healthy body weight and improve overall health
  • Figure out the best techniques to avoid injury and achieve your specific fitness goals
  • Dive into nutrition tips for fueling up before and after walks to maintain health
  • Discover how you can fit walking into your life, regardless of your age, gender, and current weight

If you've always wanted to incorporate walking into your routine to boost your health and effectively lose weight, Walking the Weight Off For Dummies will show you how.

Read More

About The Author

Erin Palinski-Wade is a nationally recognized nutrition and fitness expert, speaker and spokesperson. She has contributed her expertise to many national media outlets including the CBS Early Show, The Doctors, and NBC News. She is the author of Belly Fat Diet For Dummies, 2 Day Diabetes Diet, and owns a private nutrition counseling practice in NJ. Her website, www.erinpalinski.com, offers a free nutrition newsletter including tips and recipes.

Sample Chapters

Read Sample
walking the weight off for dummies

CHEAT SHEET

It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.
View Cheat Sheet
View Cheat Sheet

HAVE THIS BOOK?

View Book Companion Site
Access practice tests
Additional Book Resources

Articles from
the book

Whether you have yet to start your walking program or are already a seasoned walker, certain tools can enhance the effectiveness of your walk as well as make your life as a walker easier. Although you don’t have to have any tools as a walker other than your feet and supportive footwear, adding tools to your walking workout can help in a few ways.
Read More
Read More
Whether you have already started walking for weight loss or are just considering getting started, you want to make sure that you stretch on a regular basis. Although it may seem as somewhat of an afterthought, stretching is vital to your success as a walker working to lose weight and improve health. Taking the time to stretch can help to protect against injury, enhance circulation, lower stress levels, increase flexibility and balance, and even increase your energy level.
Read More
Read More
Sticking with the same walking routine day after day can start to feel monotonous. Worse yet, if your body becomes too accustomed to your workout, you’ll start to see fewer results. Changing your workout can not only help you to challenge yourself further, but it can also prevent boredom and keep you energized and excited to get walking and stay walking.
Read More
Read More
Think about the ways you walk every day. Now think about the ways you walked as a child or as a young adult. Has the way in which you walk most days evolved as you’ve gotten older? No matter what your age, walking and being physically active daily provides your body with positive benefits. However, how you walk may transition over your lifetime.
Read More
Read More
If you plan to increase the amount of walking you do on a regular basis to lose weight, it’s important that you walk correctly. You know that song “the knee bone’s connected to the thigh bone, the thigh bone’s connected to the hip bone . . .”? It’s true; your bones are all connected as well as tendons, ligaments, and even your muscles.
Read More
Read More
Even though every walking location can have a downside, one of the great things about walking is that you typically have more than one location available to you to walk. You may not see it now, but there are walking locations all around you if you just know where to look. Walking in your own home You don’t even have to go out your own front door to find areas to walk.
Read More
Read More
If you are aiming to lose weight, increasing your physical activity level through walking can get you there. However, if you are looking to maximize your weight loss progress and achieve your weight loss goals faster than you thought possible, fueling your body correctly is key. By increasing the amount you walk daily, whether through increasing your daily steps or by walking for a set length of time or distance, you will increase the amount of calories you burn each day.
Read More
Read More
The more physically active you are, the more calories you burn each day. And the more calories you burn, the quicker and easier it is to lose weight and keep it off. Whether you increase your physical activity by increasing the amount of steps you take each day or you follow a structured walking program, there are ways you can adjust your walking strategies to increase your overall calorie burn.
Read More
Read More
If you have tried time and time again to lose weight, but have not been successful, maybe the reason is that you are trying too hard. That's right — weight loss doesn't have to be complicated. In fact, it can be as easy as just putting one foot in front of the other and walking those pounds and inches away. No matter your age, your fitness level, or your medical history, almost anyone can walk off the weight if they know how to do it.
Read More
Read More
You’ve probably given a lot of thought to the best footwear for you when walking, but most likely you haven’t given other apparel much consideration. You probably just figure as long as you are wearing comfortable clothing when walking, that works just fine. And it can. However, fitness clothing has come a long way in the past decade or two, and choosing the right apparel can aid your workout.
Read More
Read More
When you start an exercise program, you may be tempted to set lofty goals. If you start walking and really enjoy it, you may want to aim for a 10K (kilometer) or even a half marathon. You may want to build strength, speed, and endurance. And all of these things will come. You will get stronger, build muscle, increase your speed and endurance, and even be able to tackle an event like a half marathon!
Read More
Read More
Just as it can be hard to set a weight‐loss goal without knowing what a healthy weight range is for you, the same can be said for setting health‐related goals. You may know you want to lower your blood pressure or reduce cholesterol, but what cholesterol and blood pressure levels should you aim for? What about blood sugar?
Read More
Read More
Most likely your main motivation for walking is to shed pounds and inches. Just how much weight you want to lose is up to you. However, when setting weight‐loss goals, it’s important to be realistic with yourself. You never want to aim for too low of a body weight, as that can be just as dangerous as being overweight.
Read More
Read More
Walking is a weight‐bearing exercise, which can help to strengthen and build bone. The more you walk, the stronger the bones in your hips and legs can become, helping to protect against fracture. Bone and joint disease are quite prevalent in America. According to the CDC, one in five adults has been diagnosed with arthritis.
Read More
Read More
Walking can help to improve posture, especially if you pay attention to it. Want to look younger than your biological age in a second? Stand up straight! Your posture, whether good or poor, can impact your appearance. Those who stand up tall and display good posture are most often seen as being younger and more vibrant.
Read More
Read More
Exercise, such as walking, can play a major role in your overall mood as it helps to boost endorphins, or “feel‐good” chemicals in the brain. The term runner’s high refers to this process too — a boost in these endorphins after exercise, which essentially provides you with a feeling of euphoria. Well, running isn’t the only form of exercise that can make you feel good.
Read More
Read More
Walking can help you increase your flexibility. As you age, you lose range of motion and the flexibility of your joints. That is, of course, unless you work on keeping it. Regular stretching should be part of any exercise routine to increase flexibility and prevent injury. However, certain exercises, just by their nature, help to naturally increase flexibility.
Read More
Read More
Walking doesn’t just lift your mood and spirits; it also helps to improve how your mind functions as well. Many studies have shown time and time again that moderate exercise, such as walking, can improve memory and concentration in everyone from young children to individuals in their 80s and beyond. No matter what your age or your current exercise level, adding walking to your daily routine can only help to sharpen your mind.
Read More
Read More
According to the Mayo Clinic, dementia is not a specific disease; rather, the term describes a group of symptoms that affect thinking and social abilities enough to interfere with daily functioning. Although many causes of dementia exist, Alzheimer’s disease is the most common cause of progressive dementia. The World Health Organization (WHO) estimates 35.
Read More
Read More
Certain cancers seem to be impacted by walking more than others, one of which is breast cancer. The American Cancer Society found that by walking seven hours per week, you can lower your risk of developing breast cancer after menopause by 14 percent. Even more surprising is that this study found that even if women were overweight or gained weight during the study, the act of walking still decreased their cancer risk.
Read More
Read More
Research has shown time and time again that walking can have a dramatic impact on your overall health. One study revealed that for those already suffering from insulin resistance, just getting up and moving by walking reduced the odds of developing type 2 diabetes by as much as 58 percent! Inactivity is one of the leading causes of insulin resistance, which is a condition in which a person’s body has a diminished response to the hormone insulin.
Read More
Read More
In addition to the metabolism‐boosting benefits of walking and the increased calorie expenditure walking offers, walking may help you to shed pounds in other ways. One way is by impacting your appetite. Vigorous exercise, such as running, may suppress appetite for about an hour after completion. However, this benefit is short‐lived, as appetite may then increase after this period of time.
Read More
Read More
When it comes to walking for exercise, the single most important piece of equipment that you need is a pair of supportive, well fitting, walking shoes. Without the proper shoes, your risk of injury and discomfort greatly increases, which lessens your chances of staying on track with your walking routine. Although the correct footwear is essential, knowing how to identify the right footwear for you can feel overwhelming.
Read More
Read More
After your walking workouts begin showing results and you start losing weight, you'll find yourself motivated to try to do more, and that's great. You can safely increase the intensity of your workouts with just a few simple adjustments. Increase your daily steps A calorie burned is a calorie burned, no matter how you do it.
Read More
Read More
Reading this, you are most likely considering walking as your primary source of exercise. If you’re still contemplating whether walking is the right exercise for you, ask yourself the following questions: When you think about any form of exercise you can do, what do you consider the most enjoyable? What would be the easiest for you to fit into your daily routine?
Read More
Read More
Setting aside time each day to take a walk is a great start to losing weight and improving your health. But research has found individuals who set aside time to actually workout may end up being less active at the end of the day than their peers who lead an active lifestyle but don’t schedule in structured workouts.
Read More
Read More
Although the intensity and type of walking you may participate in will most likely change and evolve throughout your lifespan, you can maximize your walking workout to increase your calorie burn, boost metabolism, and shed pounds at any age. Think about how you may be able to incorporate the following tips into your daily routine.
Read More
Read More
When you choose to walk outdoors, you open yourself up to more variables than if you were to walk indoors, say, on a treadmill. Conditions can change day to day with outdoor walking, which is part of the fun! One day may be chilly and the next day warm. One day the sun may shine brightly whereas the next day you may get hammered by rain.
Read More
Read More
Stress affects everyone in different ways. When you are under stress, your mind, body, and behavior are all impacted. A small amount of stress can actually be beneficial. Stress can make you more alert, make you more productive, and even boost your energy level — but only in small amounts. At a certain point, stress stops becoming helpful and starts to become harmful.
Read More
Read More
If you stick with an outdoor walking workout over a period of months, you’ll no doubt come into contact with many shifts in temperature and weather patterns. At times, extreme weather like thunderstorms, damaging winds, or very high or very low temperatures may keep you indoors. Accounting for cool weather during your walking workout No matter how motivated you may be to walk and to lose weight, cold weather can be discouraging.
Read More
Read More
In just a few minutes per day, without buying any exercise equipment or having to travel to a gym, or learn a skill that requires the coordination of a circus acrobat, you can burn calories, shed inches, boost metabolism, and fight disease — just by putting one foot in front of the other! So why not get started today?
Read More
Read More
There are almost a countless number of locations you may choose to walk outdoors. You can walk on the beach while feeling the sand between your toes; you can walk through wooded trails as you hike to the top of a mountain; you can walk through the streets of your town or take a stroll at the local park. There’s no right or wrong location for walking, especially when walking outdoors.
Read More
Read More
Depending on the reason you have decided to start walking, you may find certain locations are better suited to help you reach your goals. All walking locations offer benefits to your health and well‐being. But they all also have their negatives as well. Walking on a high‐tech treadmill at the gym can allow for many variants in speed and incline; however, there’s a higher cost associated with becoming a gym member.
Read More
Read More
Not only can walking help you to shed pounds, but it can also make sure you lose the right type of weight. Changing your diet to lose weight without adding any exercise can result in losing muscle mass as well as fat. Muscle is what makes up the majority of your metabolism. So if you lose muscle, you burn fewer calories throughout the day.
Read More
Read More
You can manage and even prevent heart disease simply by walking it away. In fact, just moderate amounts of walking daily can turn back your heart’s clock. The impact of heart disease on America is staggering. It’s estimated that 935,000 Americans suffer a heart attack annually and the cost of coronary artery disease alone is over $108 billion dollars!
Read More
Read More
Walking is not America’s number one form of exercise for no reason. In fact, walking offers tremendous benefits to your health, your waistline, and even your mood and stress levels. To be honest, you can’t afford not to walk! The main benefit you’re probably concerned about with walking is shedding pounds and inches.
Read More
Read More
In addition to helping prevent diseases such as heart disease and diabetes, walking offers many other health benefits as well. One is its ability to help reduce and manage stress. Suffering from chronically elevated levels of stress over a long period of time can start to have a negative impact on your body and your health.
Read More
Read More
Walking can help you lower (or balance) your cholesterol to healthy levels. Cholesterol is a waxy, fatlike substance produced by the liver and found in all the body’s cells. It is also found in some of the foods you eat. Cholesterol is needed to make vitamin D as well as many hormones. In your body, substances called lipoproteins package and transport cholesterol to your cells.
Read More
Read More
Walking indoors can provide all the same benefits as an outdoor workout. And it has advantages over an outdoor workout as well. When walking indoors, the following apply: You don’t need to be concerned about whether the weather outside is too hot or cold. You don’t need to worry about external factors such as avoiding traffic, bugs, or sun exposure, or encountering wild animals.
Read More
Read More
When it comes to walking, there are many different forms. You can take a slow, leisurely walk; you can power walk; you can walk on an incline; you can even hike up a mountain. All of these are forms of walking that boost your overall daily calorie burn and health. That’s one of the greatest benefits of walking.
Read More
Read More
It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.
Read More
Read More
The term gait is defined as a person’s manner of walking. An abnormal gait, which can occur due to disease such as arthritis or even from previous injuries such as fractures, can impact your overall ability to walk as well as increase your risk of future injury. To see how important a correct gait is, give this activity a try: Stand barefoot with your feet a bit wider than hip width apart and roll your feet inward slightly so that you’re only using your big toe.
Read More
Read More
When it comes to walking off the weight, all you really need is to wear supportive footwear and put one foot in front of the other. However, depending on your health, your age, when you walk, where you walk, and how often you walk, certain products and equipment can help to reduce your risk of injury and therefore prevent you from becoming sidelined from your walking workout.
Read More
Read More
You have made a commitment to yourself to start a walking routine. In order to not just start, but to also stick with this routine, you want to create a list of goals. When you compile your goal list, keep in mind that setting a goal isn’t just about the end result. Small goals, even daily goals, are really what help you to achieve your long‐term goals.
Read More
Read More
Walking is by far the most commonly used exercise of people who are successful at losing weight and keeping it off. But why is walking the best exercise for weight loss? Compare it to some other forms of exercise to see: Walking versus running: Although running may burn more calories per minute, it also results in increased wear and tear on your bones and joints.
Read More
Read More
Load More Articles

Related Books

0:00
0:00
Listen now
Pause
https://cdn.prod.website-files.com/6630d85d73068bc09c7c436c/69195ee32d5c606051d9f433_4.%20All%20For%20You.mp3

Frequently Asked Questions

No items found.

Get a Subscription