A daily walking routine is an excellent, low impact way to keep your body healthy and shed a few pounds. Walking at a brisk pace for just 30 minutes a day will have a huge impact on your overall health, especially for those who have an office job and stuck sitting in a chair all day.
Fat loss can be a difficult goal to conquer, especially with our limited schedules and hectic lives.
There are several ways you can kick it up a few notches and really begin to melt the pounds away if weight loss is one of your main goals.
One way to effectively knock off the pounds is to start a diet plan alongside your walking routine. The key here is small changes that you can actually stick with and not want to give up after one week. We will share with you 3 effective diets that you might want to try out.
Another way to shed some extra weight is to walk at a faster pace. This not only burns more calories, but it also raises your heart rate , which is very beneficial to the health of your heart.
Keeping an elevated heart rate for 30 minutes a day will pay off big time as you become older. It is a good idea to calculate your resting hear rate. To do this, simply find your pulse and then count how many beats you feel in one minute. When walking, try to increase your hear rate by 20-30 beats per minute. Usually walking at a pace of 3mph or a 20 minute mile will raise your heart rate this amount.
Doing both of the above will ensure you are getting the most out of your exercise efforts, and you should be able to notice a nice drop in weight.
With so many diet plans out there, you might be wondering where in the heck to begin. Well there’s good news, we have done the work for you…
Here are 3 effective diets that you should consider.
Melt Fat Away by Starting One of these 3 Diets Alongside your Daily Walking Routine
Diet #1 – The Leptin Diet
The Leptin diet, while not as well known as the thousands of fad diets out there, is an effective diet that focuses on the science of your body.
Leptin, also known as “the fat loss hormone” or “the fat burning hormone”, is the hormone that controls your hunger as well as your metabolism.
Its your Leptin hormone that sends signals to your brain telling your body your are hungry, telling your brain to send your body into starvation mode, and regulates your hunger.
Many diets want you to practically starve yourself and then you will lose 10 pounds.
This is a big NO NO with the Leptin diet. In fact here is a little info about those diets that make you starve yourself.
When you immediately drop your caloric intake a significant amount, yes you might lose a few pounds fast. However, once your body adjusts and realizes you are not getting enough calories, everything goes downhill.
When you are deprive your body of food, your Leptin sends signals to your brain that there is not enough fat stored in your cells and that it needs to put your body into starvation mode. This in return, dramatically lowers your metabolism in an effort to conserve fat because you are not getting enough food.
Once this happens you hit the dreaded “weight loss plateau” that is oh so common. This is when no matter what you do, it seems like you cannot shed another pound. Following this is the rebound weight gain. This is when you gain all of the weight you lost back and some.
More than likely if you have tried several diets in the past, you have ran into this viscous cycle above, and it can be more than frustrating to say the least.
The goods news is that the Leptin diet focuses on this major flaw most diets have, and works to get your Leptin hormone to work with you, not against you.
Once you get your leptin correctly regulated and working for you, your metabolism will skyrocket and you will be lined up for healthy, long term weight loss.
Scientists have discovered that females has about 2x the amount of Leptin than men do. This is good news and bad news at the same time.
The good news is that if you get this hormone working for you, then weight loss can become pretty easy.
The bad news is that the female body is nearly 3x less responsive to the Leptin hormone and its signals to burn fat. This is often why it can be much harder for women to lose weight than men.
BUT, when you get on the Leptin diet, it is going to get this tricky hormone working in your favor, so you can reap the fat burning benefits of having 2x the amount of Leptin.
Most diets set this hormone up to work against you, setting you up for failure within a few weeks.
If you are tired of starving yourself to death and want to lose weight the right way with no plateaus or rebound weight gain, then check out the most detailed and comprehensive Leptin diet plan on the market right here.
Diet #2 – The Mediterranean Diet
The Mediterranean diet is more known than the previous diet we discussed, so you may have heard of it.
Not only is weight loss a benefit of this diet, the Mediterranean diet also prevents you from a variety of diseases as you age. Some of these diseases include type 2 diabetes, high cholesterol, elevated blood pressure, heart disease, and depression.
This diet calls for a lot of fruits, vegetables, whole grains, eggs, fish, and moderate amounts of poultry. It focuses on putting plenty of the right nutrients and anti-oxidants into your body as well as replacing unhealthy saturated fats with healthier fats such as those found in fish and olive oil.
Other foods that are present in the Mediterranean diet are whole grain breads, nuts, seeds, moderate amounts of dairy,
Here is a snapshot of what to expect of the Mediterranean diet …
Aim to eat 6-10 servings of non starchy vegetables a day. Anytime you find yourself hungry throughout the day, just snack on some vegetables. One serving is about 1 cup of raw vegetables or ½ cup of cooked veggies.
Other snacks will include nuts, seeds, and cheese instead of unhealthy processed snacks throughout the day.
Replace unhealthy saturated fats with healthy fats. For example, replace red meat with fish and use olive oil in plenty of dishes.
Incorporate 1-3 servings of dairy that is made from cultured milk daily. Good choices are yogurt and ricotta cheese.
Cut out refined carbs and replace them with whole grains. Refined carbs are terrible for your blood sugar. Eating 3-4 small portions of whole wheat bread a day is recommended. Also, swapping spaghetti noodles with squash spaghetti is a good idea. If that does not sound appetizing, try pasta that is made from quinoa.
Add herbs and spices to most dishes. These inject a healthy amount of nutrients and anti-oxidants into your dishes.
Your main drinks should be water and drinks filled with anti-oxidants such as green tea.
Eat what is fresh seasonally. This will ensure that you are getting as much nutrients from you fruits and veggies as possible.
There you have it… a small snapshot of what the Mediterranean diet will look like.
Diet #3 – The Paleo Diet
The Paleo diet encourages you to go way back in history to the caveman days. This aims to work with your genetic make up and eat as humans did ages ago.
In many ways this diet is similar to the Mediterranean diet that we previously discussed.
Weight loss, better overall health, and elevated energy levels are the 3 main benefits of the Paleo diet. While on this diet, you will eat plenty of fish and lean meat. Another primary source of food back in the day way fresh fruits and vegetables, so plan on eating your fair share of these.
It is the fresh seasonal fruit that you will be getting your natural sugars from, not from processed foods packed with unhealthy refined sugars.
Your protein will come from plenty of eggs and meats.
On this diet you will be eating fats that are healthy for you, such as those found in foods like grass fed beef and fish.
As you can see, on this diet you primarily be eating off the land and eliminating modern day processed foods that contain tons of potentially harmful additives.
By eliminating all the junk that goes into today’s food will allow your body to cleanse and elevate your energy levels.
Here is a quick look at some of the basic foods you can and cannot eat on the paleo diet…
FOODS YOU CAN EAT
FOODS YOU CANNOT EAT
This diet has become one of the most popular diets and part of the reason behind this is because once you get started with this diet it is not really that hard to stick with like some others.
Unlike most diets, you will feel an almost immediate feeling of freshness, clarity, and energy. Most fad diets will have you feeling tired, sluggish, and flat out starving.
If a spike in energy while you melt away that excess fat sounds good to you, then you should take up the Paleo diet.
Lets Wrap it up
There you have it, three solid diets to pick from and take up alongside your walking routine. The truth is, you will lose much more weight at a faster pace if you start one of these diets and have a walking routine.
The key is start small and gradually work you way further and further into the diet. This will allow your body to adjust, will make it easier for you to stick with the diet, and will allow you to lose weight in a healthy manner.
In return you will lose weight the right way without running into a plateau after 2 weeks and giving up on everything until your next New Years resolution.
Good luck, strap on your best pair of walking shoes and take action!