Walking to lose weight – even celebrities can do it!

I just read a story that Victoria Beckham will be walking to lose weight, after gaining a few pounds (ounces?) during her recent pregnancy. No matter what you may think of ‘Posh’, as she was once known, you have to say that she keeps her body in pretty good order. I speak as man of an age who should know better than to think about it!

Moving on, I did a bit of research about her fitness history. And it’s certainly difficult with any celebrity to be too sure what is true, and what is made up just to sound good. Search Google for ‘how does Victoria Beckham keep fit’ and you get 860,000 results. I can’t believe that she has said 860,000 things on the subject!


None the less there are some ‘facts’ which appear on some big name websites that make you think they must be true:

    • Clearly VB is very careful about what she eats. She is reported to like Japanese food, which is very healthy – a lot of low fat protein, and not too many carbs. No surprises so far.
    • VB is also quoted as saying that she keeps fit by ‘running after her three boys all day’. This may be a joke, but having three active young children is going to keep any mother running.
    • Finally VB is famous for not being keen on gyms (who is?). But I understand that she normally runs 4 miles a day 6 days a week.
  • No great surprises then. If you want to have a fabulous body, you just have to do the right things. Ignore all of the hype about the latest hot diets or fitness gurus. Simply keep control of what you eat, do toning exercises to get the muscles you want, and do a good slug of cardio (walking, running, cycling, swimming) to boost your fitness and burn those calories. So simple even a celebrity could manage it! Walking to lose weight really works!

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    The best way to start running for weight loss is…

    …walking!

    Now don’t get me wrong – running for weight loss really works. But if you haven’t exercised for ages and are a bit overweight, jumping straight in to running is probably too big a step.

    Think about it.

    • You didn’t learn how to write by penning a 400 page novel.
    • Your first steps as a baby were not a full sprint at world record pace.
    • The first time you drove a car I’m betting it wasn’t in a Formula One race!

    When stepping up to a higher level of any endeavour – be it writing, walking, driving or anything else – it will take some time for your body to adjust. Exercise is exactly the same. And many people who just want to make excuses for not doing something for their health, will use this as an excuse not to try exercising. You must have heard it “Did you hear about poor old Sid – started running to get fit and twisted his knee. Exercise is too risky for me. I’ll just stick to eating the pies….”


    The fact is, running before you can walk really is a bad idea.

    • You need to build up a few muscles.
    • You need to lubricate your joints so they don’t feel the strain of the new level of exercise.
    • You need to stretch your muscles so they are not so tight and likely to get strained.
    • You may need to improve your circulation so that your lungs can supply enough oxygen for the amount of work that you are going to do.

    The human body is a wonderful thing. It can adapt enormously. It can adapt to living in very hot inhospitable places on earth. It can adapt to the solitude of living on tiny space craft Millions of miles from home. It can adapt to surviving where food is scarce. And it can adapt to doing a huge amount more exercise. It just needs time.

    It’s really difficult, I know. You have just decided that this year you ARE going to lose weight, get fit and run that marathon. GREAT! WELL DONE! And now I’m telling you to take it easy. But believe me, you will make much faster progress if you start with walking. Steadily increase pace and distance. Then start jogging a bit. Then a bit more. Then a bit more. Then running a bit. Then a bit more. And so on.

    If you go out for a run for the first time in 20 years with out any preparation you may get injured. Or you might just find it too much of a strain and give up. Either way is MUCH slower at achieving your goal than slow, steady progress.

    Running for weight loss really can change your life. But it’s taken you some time and effort to put on those extra pounds and do so little exercise. Now take the time to transform your body without pushing yourself too hard at first. It may seem like slow progress. But progress is better than having a setback due to injury. Continuous steady steps towards your goal are better that taking one step forward and two steps back!

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    Why is running so good for weight loss?

    Running for weight loss really is the best way to shed those extra pounds. If you want to get in shape and lose weight, running is about as good as it gets and here’s why.

    Firstly, running uses more calories per hour than just about any other form of exercise – typically 800 – 1000 per hour. To lose weight you have to burn up the calories stored in your fat reserves. The more calories you burn, the more you lose. Just make sure you don’t compensate for your exercise by consuming extra calories or you’ll never lose any weight.

    Many people start running with a target in mind. This is a great idea if you are trying to lose weight. Having set yourself a goal, maybe running your first marathon or entering a triathlon, keeping the goal fixed in your mind helps keep you fully motivated to keep running.


    We all know it’s too easy to ‘fall off the wagon’ when you are trying to diet to lose weight. After all, dieting is just about bad news, drudge and thinking of things you want but can’t have. However, if you are working on a longer-term project like your first marathon, you are much more likely to keep it going. And persistence is the key. Remember, you didn’t gain those extra pounds in one week, so you can’t expect to lose them that quickly either!

    Another great benefit of running is that you can tailor it to your personality. Some people need the support of others and enjoy the camaraderie of getting fit with friends. And having a running buddy is a great way of overcoming the urge to skip a run because you can’t be bothered.

    Other people may prefer solitude – quiet reflection on the universe without interruptions from other people. People like this (er, like me in fact!) will find the idea of joining a club or gym really off-putting. If you want to be alone, going for a run can be a great way of finding your own space.

    Finally, a thought about why it’s easy to lose weight some ways but not others. Think about going on a diet. It’s all about not having things that you like. It is really hard graft, but you can have the rewards of a new slimmer you if you succeed.

    On the other hand, running and other aerobic exercises have some killer weapons to help you through. They are called endorphins. They are Nature’s natural feel good drugs. After exercising vigorously, your body releases endorphins into your blood stream to give you a completely legal ‘high’. So in addition to burning through a load of calories, you also get a ‘feel good all over’ reward. You feel good at the time, AND you are completely motivated to keep on going out for your runs.

    Soon you can get to the stage where you go out running because you enjoy it, and forget that you were meant to be losing weight. You will still lose weight, of course, but it is now just a natural by-product of doing what you enjoy anyway! Running really is the key to successful weight loss!

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    Does walking to lose weight work?

    Many people want to know if walking to lose weight really works. It can be difficult to find a clear answer to the question, as there is so much conflicting information available on the subject. So I’m going to try and shed some light on the real answer…

    The short answer is ‘No’. When you realise that each pound of fat is the equivalent of around 3500 calories, you can see that just walking for 30 minutes a day isn’t going to make a huge difference. In round numbers it is reckoned that walking 1 mile uses around 100 calories. So 30 minutes a day walking makes about 10 miles a week – the equivalent of less than a third of pound of fat! If that was all you could hope for, you may well think that it’s impossible to achieve any significant weight loss this way.


    Fortunately, this is not the whole answer. Extensive reviews of many studies on weight loss have clearly shown that the best way to lose weight is to combine vigorous exercise with control of the diet to create a significant calorie deficit. For long-term weight loss it is believed that 1 – 2 pounds per week is a good, achievable amount to lose. More than that is not sustainable. Less than means that will take too long to make a difference, so people tend to ‘fall off the wagon’.

    So that means creating a deficit of 7000 calories a week, or 1000 calories a day. And cutting 1000 calories a day from your diet is going to make you really miserable and flip your body into survival mode, where it tries to compensate for your rash actions by using fewer calories to keep itself running. This does not help! It’s also why diets simply don’t work for most people.

    Strangely it seems that the number of calories burned for running a mile is more or less the same as for walking a mile. The only difference is that you can obviously run more miles in 30 minutes than you can walk. The more vigorous the exercise (i.e. the faster you run) the more calories you burn in your allotted time. Hence you make more inroads on your target. Say you can run 4 miles in 30 minutes (and many people can after a few months of training). Then you can reach nearly half of you target calorie deficit in just 30 minutes exercise a day. Then you only need to save 600 more a day by careful eating and you can reach your target. Cutting out a couple of cappuccinos a day and a Danish pastry, or avoiding sugary drinks and replacing them with water or simple tea can easily make up that difference. Then you are on the way to your goal!

    So is walking a waste of time? Absolutely NOT! The fact is that most people who want to lose weight cannot and SHOULD NOT try to run straight away. If you haven’t exercised for years you MUST give your body time to adjust to the new demands that you are putting on it. So walking is the essential first step in using exercise to help lose weight. It works for two good reasons:

    1. It gets you into the habit of exercising regularly. It’s often said that if you do something everyday for 2 weeks it will become a habit. So go for a 30 minute walk every lunch break, or when you get in from work and it will soon become a habit, so you won’t have to think about it or find any willpower.
    2. When you start out, this is probably all you can manage. So start with what you CAN do, and build up. Over the weeks most people are able to walk further and faster than they could before. Then they may start walking a bit then jogging a bit. And so on. Before they know it they really can start running for 30 minutes non-stop.

    This is the best way to achieve long term weight loss that will not just be regained when the diet stops. And the other health benefits from all that exercise will make you feel so good you just won’t want to stop! Walking really is the best way to start losing weight!

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