For many people one of the hardest parts of losing weight is the exercise. For many who are just starting out with weight loss it can be confusing, intimidating, and hard because of injury or lack of physical ability. Often the weight you are trying to lose itself makes it hard to exercise for a long time and leads to pain and injury. This barrier is often what turns a good plan to lose weight into just another failure. So we at tumblr gym have developed a program that helps you avoid this issue and jump starts you into losing weight without any intense work. Now this isn’t to say that there isn’t work involved with this program. There are no magic bullets when it comes to weight loss. This is not some lose 20 pounds in a week gimmick. But if you stick to this program you will see real steady weight loss. 

We are proud to introduce the Walk it Off Weight Loss Program. For a long time walking has been an underrated and important part of weight loss for many people. Our walking weight loss program is especially helpful for those who are trying to lose a large amount of weight. The plan is also helpful for those who might have less to lose squeeze even more results out of their limited amount of time.

Lets get started.

1. What do I have to do?

The only thing this program asks you to do is walk. Just the simple task of putting one foot in front of another. It’s not hard and it’s not something you can’t do already. You are just going to be doing more of it and finding how to make your walking more fun and less of a chore. 

2. What do I need?

For this program you will only need one thing. To keep track of your walking you will need to get yourself a pedometer. Pedometers are simple devices that keep track of how many steps you take in a day. Those steps are able to be translated into how much distance you cover in a single day. Steps will become your points in the video game of your life. You’re goal will be to reach your step goals for the day and for the week. There are a few options when it comes to pedometers. Any of these options will work for this plan which one you choose will be up to what you prefer.

  1. Budget Pedometers - These range from $1 - $8 They simply do the minimum and pretty much only thing needed for this program. They track your steps. Cheap and simple no need to overspend they work well and are perfectly fine for this program. 
  2. Advanced Pedometers -  These can range anywhere from $15 - $40 they come with more advanced features like showing miles traveled and some even allow you to log your data into a computer. Very cool features but don’t feel like you need to spend the extra cash. 
  3. Lastly if you have a smart phone there are a bunch of free apps which take advantage of your phones motion detection which allow you to keep track of your walking with a device you are already carrying with you. Simply search your phones app store for pedometer and you will find dozens of apps which will be just fine for this program. 

3. Can walking really burn enough calories to lose weight?

It sure can! Data shows that you actually burn almost as many calories walking a mile as you do running one. To give you an idea of how many calories you can burn with just a mile and also for multiple miles of walking per day we have created a chart which shows how many calories you would burn per mile by weight. Those with a higher weight will burn more calories mile than those with less weight because of the fact that it takes more energy to move their particular amount of mass. This is one of the reasons why this program is perfect for those who have a lot of weight to lose to jump start their weight loss before venturing into more intense workouts. 

(all figures are based on a 3 mph walking pace which is the pace the average person walks at)

 Alright it’s about time we get into how to implement the plan.

Once you get your pedometer its time to start of with a baseline test. Tomorrow morning when you wake up put on your pedometer and wear it all day long. Don’t do anything out of the ordinary that you would normally do. After the end of the day record your total number of steps. This will serve as our starting point for steps beyond your daily routine. 

Just for demonstration lets say that you took your steps and it came out to around 3000 steps for your day. This number of steps will not count toward your total number of steps because they are not beyond what you need to do for your normal day. Any steps beyond that amount will count toward your step total.

On average about 2000 steps makes a mile in distance. So if you walked 10000 steps in a day that would mean you walked 5 miles. But be sure to remember again that the only steps that count are ones after your base number so if you walked 10000 steps and your base number is 3000 your total milage beyond your base would be 3.5 miles.

Once you have your your miles you can compare them to the chart for your weight to get an idea of how many calories you burned.

Now the big question is how many calories should I burn per day? Our magic numbers is going to be from 250 - 500 calories. Having calorie deficit of 500 per day you end up losing one pound of pure fat per week. Since 3500 calories = a pound of fat. 

Just a reminder a pound of pure fat is a significant amount. Below is a visual representation of what one pound of fat looks like.

The next question that logically follows is how should I eat. The first minimum thing that you need to do is eat no more than your body daily caloric need. You can calculate this amount of calories by using this website

Enter your age, gender, weight, height, and exercise level. Do not count the future walking you will be doing as a part of the exercise level. Only what you are doing now and plan to do as a part of the program. After you hit calculate you will get three figures. The one we are after is your maintenance number. For this program to work you don’t want to eat above this amount. 

If you eat at your maintenance number of calories and burn 500 calories per day in walking you will lose one pound of fat per week. Now if you want to lose weight faster you can also cut down on your calories. You can reduce your maintenance number of calories by 250 - 500 calories if you like. But don’t reduce by more or you could end up putting your body into starvation mode and stop losing weight or even gain weight. Your body needs food to function and be healthy. We are only reducing it by a small amount. 

By adding an extra 250 calories of deficit you end up losing 1.5 pounds of fat per week. Or if you opt for the full 500 calories you end up losing around 2 pounds of fat per week. Which comes out to 8 pounds of pure fat in a month which believe me is something that you will notice. 

We are only worried about calories in and out. You can eat any foods that you like as long as you stay within your calorie amounts. But you might find yourself hungry if you spend most of your calories on a small amount of high calorie foods. Healthy foods are lower in calories which means you can eat until you are full and still remain in your goal amount. 

Also be sure to track your food well. We suggest writing down everything you eat after you eat it as well as periodically logging it into a calorie counter such as Daily Burn. There are also some awesome smart phone apps that allow you to log food right on your phone. 

Now on to how many steps and miles you should shoot for every day. 

Your goal is to burn 250 - 500 calories per day so depending on your weight it may take you more or less miles to get there. So you should shoot for a minimum of 3 miles a day (6000 steps above base amount) and try to shoot for 4-5 (8000 - 10000 steps) for better results. 

To make this a little more fun we have made a little ranking system for your to keep track of your pedometer point level.

Level 1 - 1000 - Half mile complete - Breaking in those shoes

Level 2 - 2000 - One mile down for the count

Level 3 - 4000 - Double the pleasure double the mile fun

Level 4 - 6000 - Congrats you have hit your minimum daily goal!

Level 5 - 8000 - You are on pace for a marathon distance this week

Level 6 - 10000 - You’re a stepping machine! 5 Miles!

Level 7 - 12000 - You are on fire! That’s a half dozen miles!

Level 8 - 15000 - Two marathons a week pace!

When you make racking up steps a game it changes your mentality from believing that exercise and weight loss only happens at specific times during the day. 

Instead of going to the gym for an hour of your day. We are spreading that work over your entire day. Making walking a part of just what you do. Suddenly ever moment is an a chance to burn more calories and walk a little farther.

Here are a few tips to find ways to get more steps in a day.

  • Park farther away from your destination. Don’t struggle to find a spot real close to where you want to go. Park quicker and use the walk as a chance to get more steps.
  • Take the stairs not the elevator. It doesn’t matter what direction your steps are going in. Take advantage of any time you can keep moving. 
  • Take a new way. Take different way to home, work, or school. See new things while taking a path that will earn you more steps.
  • Stressed out? Take a walk. Walking is a good way to relieve stress and foster creativity.

All truly great thoughts are conceived by walking.”

Friedrich Nietzsche

And they discovered something very interesting: when it comes to walking, most of the ant’s thinking and decision-making is not in its brain at all. It’s distributed. It’s in its legs.”

Kevin Kelly

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."  

~Paul Dudley White

If you are seeking creative ideas, go out walking.  Angels whisper to a man when he goes for a walk.”

 ~Raymond Inmon

I have two doctors, my left leg and my right.”

 ~G.M. Trevelyan

In every walk with nature one receives far more than he seeks.”

 ~John Muir