Walking the Weight Off For Dummies

If you're looking to lose weight and get fit, Walking the Weight Off For Dummies will show you just what to do to walk yourself to a whole new you. Whether you want to burn fat, boost your energy level, improve your mood, shed your belly, or just get toned, this easy to read, fun and friendly guide will have you putting your best foot forward — over and over again! Inside you'll discover which workouts are the best to achieve your specific goals, how low-impact walking is perfect for fat-burning, how to pick the right pair of shoes for walking, and so much more.

Walking is the number one form of exercise in America, and studies show that it is highly effective in achieving multiple health goals — from losing weight and decreasing body fat to improving overall health and mental well being. Best of all, walking is very inexpensive and can be done anywhere. With this complete and easy-to-use guide, you'll find that creating and sticking to a walking program to lose weight and feel great has never been easier.

• Learn how walking is the ideal exercise to achieve and maintain healthy body weight and improve overall health
• Figure out the best techniques to avoid injury and achieve your specific fitness goals
• Dive into nutrition tips for fueling up before and after walks to maintain health
• Discover how you can fit walking into your life, regardless of your age, gender, and current weight

If you've always wanted to incorporate walking into your routine to boost your health and effectively lose weight, Walking the Weight Off For Dummies will show you how.

Part I: Getting Started with Walking 5

Chapter 1: The Perfect Exercise: Walking 7

Chapter 2: The Health Benefits of Walking 27

Chapter 3: How Walking Sheds Pounds 47

Part II: Preparing and Fueling Your Body 61

Chapter 4: Hitting the Road 63

Chapter 5: Walking Workout Equipment and Preparation 79

Chapter 6: The Science of Walking 93

Chapter 7: Fueling Your Walking Workout 111

Chapter 8: Delicious and Healthy Recipes 127

Part III: Walking Workouts 145

Chapter 9: Creating the Best Walking Routine for You 147

Chapter 10: Walking Routines 157

Chapter 11: Taking Your Workout to the Next Level 191

Part IV: Walking Considerations for Any Condition 203

Chapter 12: Walking to Improve Diabetes 205

Chapter 13: Walking Away Heart Disease 217

Chapter 14: Walking Your Belly and Butt Off 227

Chapter 15: Walking During Pregnancy and Beyond 233

Chapter 16: Walking with Arthritis and Osteoporosis 253

Chapter 17: Overcoming Obstacles 267

Chapter 18: Maintaining Your Weight Loss 281

Part V: The Part of Tens 295

Chapter 19: Ten Ways to Maximize Your Walking Workout 297

Chapter 20: Ten Essential Tools for Any Walker 303

Index 309

Erin Palinski-Wade is a nationally recognized nutrition and fitness expert, speaker and spokesperson. She has contributed her expertise to many national media outlets including the CBS Early Show, The Doctors, and NBC News. She is the author of Belly Fat Diet For Dummies, 2 Day Diabetes Diet, and owns a private nutrition counseling practice in NJ. Her website, www.erinpalinski.com, offers a free nutrition newsletter including tips and recipes.

Learn to:

• Walk your way to optimum health
• Blast fat and tone all your trouble spots
• Overcome obstacles, prevent injuries, and stay motivated
• Fuel your walking workouts with 14 nutritious recipes

Get up, get moving, and walk the pounds away

Whether you want to burn fat, boost your energy level, improve your mood, shed your belly fat, or just get toned, this friendly guide will have you putting your best foot forward—over and over again! Inside, you'll discover which workouts are the best to achieve your specific goals, how low-impact walking is perfect for fat burning, and so much more.

• Why walking works — discover why walking is the perfect exercise for weight loss, grasp the health benefits of walking, and get a plan to shed those unwanted pounds
• Hit the ground walking — get started with a successful walking routine, understand the correct walking techniques to maximize your workout and protect against injury, and find the best locations to fit in walking anywhere
• Walk the walk — find out how to increase calorie expenditure, make the most of fat burning, and reach your goals quickly and easily
• Walk for your health — adopt a safe and effective walking routine if you've just been diagnosed with a disease such as diabetes, suffer from joint pain due to arthritis, or are getting back into shape after childbirth

Open the book and find:

• Walking workout equipment and preparation
• The science of walking (yes, there's a science)
• Delicious and easy recipes to fuel your body for the best results
• Sample walking routines based on specific goals
• Advice on overcoming obstacles
• Essential tools for any walker
• Stretches to improve your workout and prevent injury
• How to maintain your fitness gains