Your Easy Plan to Lose Weight

Slim down and get stronger with just 4 weeks of walking

Photo: Woman measuring waist line

IF YOU’RE STARTING OUT on a path to weight loss, walking is a good way to do it. “Walk five times a week, a mile each day,” says Larysa DiDio, a personal trainer in Pleasantville, NY. After two weeks, add strength exercises. After that, add more challenges. “Gradual changes from week to week are the ones that help you be successful,” DiDio says. Here’s your plan.

Part 1: Your Walk-to-Lose Workout
Make walking a habit. For Weeks 1 and 2, walk just one mile five days a week. For Weeks 3 and 4, add strength moves two days a week. Try the sample plan below and the strength moves in “Get Fit Fast!”

Part 2: Keep Moving and Losing!
The only way to keep the weight off is to continue with the healthy habits you’ve developed and to challenge your body in small ways. Try these ideas:

  • Go longer, and walk for two miles instead of one.
  • Speed up, and jog instead of walk.
  • Add inclines, by walking up and down hills or stairs.
  • Try something new, like a group exercise class.
  • Walk more throughout your whole day.

YOUR SAMPLE WALKING PLAN

Week 1

  • Monday: Walk 1 mile
  • Tuesday: Walk 1 mile
  • Wednesday: Rest
  • Thursday: Walk 1 mile
  • Friday: Walk 1 mile
  • Saturday: Walk 1 mile
  • Sunday: Rest

Week 2

  • Monday: Walk 1 mile
  • Tuesday: Walk 1 mile
  • Wednesday: Rest
  • Thursday: Walk 1 mile
  • Friday: Walk 1 mile
  • Saturday: Walk 1 mile
  • Sunday: Rest

Week 3

  • Monday: Walk 1 mile
  • Tuesday: Walk 1 mile
  • Wednesday: Do strength moves
  • Thursday: Walk 1 mile
  • Friday: Walk 1 mile
  • Saturday: Walk 1 mile + do strength moves
  • Sunday: Rest

Week 4

  • Monday: Walk 1 mile
  • Tuesday: Walk 1 mile
  • Wednesday: Do strength moves
  • Thursday: Walk 1 mile
  • Friday: Walk 1 mile
  • Saturday: Walk 1 mile + do strength moves
  • Sunday: Rest

THE BENEFITS OF LOSING JUST 5%
How’s this for motivation? Losing just 5% of your weight can help lower your risk for heart disease and improve your blood sugar. Here’s what 5% means:

  • If you’re 150 pounds, that’s 7.5 pounds to lose.
  • If you’re 200 pounds, that’s 10 pounds to lose.
  • If you’re 250 pounds, that’s 12.5 pounds to lose.

Photo: Getty Images