If, like many people, you would like to lose weight and get into better shape, then it really is quite simple (and achievable). In order to lose weight you must consume fewer calories by eating and drinking than you burn off as a result of physical activity. If you consistently burn off more calories than you consume over a period of time then you will lose weight. There is no magic formula, health supplement or pill that will change that.

So if you want to lose weight then you need to eat and drink less (by dieting), use up more calories (by exercising) – or both. Doing both is very definitely the most effective solution. Regular physical exercise will increase your metabolic rate – the speed at which you burn calories. If you exercise on a regular basis then your higher metabolic rate will mean that you use up calories faster even when you’re not taking exercise – for example, when you’re sitting reading a book, watching the TV – even when you’re sound asleep.

For may people the very thought of taking exercise conjures up unpleasant and unattractive images – but there’s really no reason to shy away from exercise – it needn’t mean that you have to get all hot, sweaty and out of breath. Walking is a form of exercise that we all do every day – to some extent at least – and it’s also one of the best exercises that you can take.

According to many medical sources we should all be trying to walk for 10,000 steps each day. That’s roughly equal to a distance of between four and a half and five miles for most people. It does sound like a fair old distance – but it’s a lot easier to accomplish than you might think. Don’t forget – 10,000 steps is the total distance, including the normal walking that you do as you go about your daily business anyway. You already have a base to build upon.

Leave the car in the garage and walk to work or the shops now and again – or get off the bus one or two stops before you reach your final destination and complete the last leg of your journey on foot. If the distances involved are too far to walk then don’t feel guilty – take the car anyway. Just park it in a faraway corner of the parking lot so that you need to walk further to get to the entrance. Forget the lift and take the stairs. Take advantage of modern technology and pace around when you’re talking on your mobile or cordless phone. Go for a quick walk around the block at lunchtime. All of these small changes soon add up.

Apart from a pair of comfortable shoes, you don’t need any special equipment to get the benefits of walking for exercise. However, you might find it useful to invest in a pedometer – especially if you’re walking is broken up into short sessions throughout your day. It will help you to keep track of your progress and to stay motivated.

If you have the time to fit longer walks into your daily routine then an mp3 player might be a good idea if you don’t own one already. When you’re walking along listening to your favorite music the miles and the time will simply fly by.

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