If you are one of the many people who would like to lose a few pounds 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 pill or diet supplement that will alter that simple fact.

So if you are after weight loss then you can eat and drink less (diet), use up more calories (exercise) – or both. Doing both is clearly the optimal solution. Regular physical exercise will actually raise your metabolic rate – the rate 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.

Unfortunately, for many people the very idea of taking exercise can be off-putting – but there’s absolutely no reason to shy away from exercise – it doesn’t need you to get all hot and sweaty. One of the very best exercises that you can do is walking, something which the large majority of us do every single day. You just need to walk a little more often and a little further and you will soon reap the rewards – and there are many health benefits available to those who walk on a regular basis.

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 long way – but it’s considerably easier to achieve than you might imagine. 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.

Walk to work or the shops instead of taking the car – or get off the bus one or two stops early and complete the last leg of your journey by walking. If you do take the car then park it in a corner of the parking lot that’s well away from the entrance so that you have further to walk. Use the stairs instead of taking the lift. Take a ten or fifteen minute stroll around the block during your lunch break. It quickly adds up.

No special equipment is needed – all you require is a pair of comfortable shoes and you’re all set. However, you might find a pedometer to be a worthwhile investment – especially if most of your walking is divided into short sessions throughout the day. It will track your results in terms of the number of steps taken, the total distance covered and the number of calories burned – whichever you find most interesting. This should help to keep your motivation high.

If you don’t already have one, then an mp3 player might not be a bad idea. When you’re walking along listening to your favorite music the miles and the time will simply fly by.

Finally, you might want to look at how some of the latest fitness footwear – such as Reebok Easy Tones, Skecher’s Shape Ups or Fitflops - can help to boost the efficiency of your walking to lose weightfitness regime. These all claim to increase the amount of work done during normal walking – thereby increasing the return on your investment of time.

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