Diet Plan With Walking

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Diet plan with walking includes walking as a part of the weight loss program. It is proven that physical activity reduces appetite and boost metabolism. The main principle of this program is to eat 5 times a day, you can eat until you are full but you should not eat anything 2 hours before bedtime.

Eating to Support Walking for Weight Loss

Big Salad with Protein
Verywell / Alexandra Shytsman

Walking is a perfect supplement to any weight loss plan. Even if you’re new to exercise, walking for ten minutes at a time will let you build up stamina and strength. Balancing how much you eat with your physical activity level helps achieve sustainable weight loss. Individual calorie goals for weight loss vary from person to person, depending on height, age, and activity level.

As a general guideline, the American Council on Exercises advises burning 250 calories per day through exercise, while also reducing calorie intake by 250 calories. This adds up to a 500-calorie deficit per day and about one pound of weight loss per week, which is considered a healthy, sustainable rate of weight loss.1 The number of calories you burn during a single walk depends on how much you weigh and the speed and duration of your walk. The total number of calories you burn and its impact on weight loss will also depend on the frequency of your walking workouts.

Set Your Calorie Goal and Get a Free Meal Plan

Develop Mindful Eating Habits

Most people are unaware of how many calories they’re eating per day. To get a better idea, try logging your food and beverages in a food diary. Food diaries can be written on paper or tracked with an app such as MyFitnessPal or Lose It. Recording increases self-awareness and helps pinpoint areas to improve.

Small day-to-day changes can help you reduce your calorie intake. Try these tips:

  • Analyze your recipes to see if there are ingredient swaps you can make to boost the nutrition and reduce calories. For example, you may swap low-fat plain Greek yogurt for full fat sour cream. This will cut the calories and increase the protein in your recipe which may aid in feelings of fullness.
  • Limit the amount of time you go out to eat. For example, if you are currently eating out 2-3 times per week, try to reduce it to once per week and consider taking half your portions home with you when you go out.
  • Enjoy the foods you love in smaller portion sizes: If you love pasta, instead of eating a bowl of it for dinner, opt to make it a side dish and fill the rest of your plate with non-starchy vegetables. This will increase the volume, fiber, and nutrient profile of your dish, while also lowering the calories.
  • Increase your fruits and vegetable intake. Depending on various factors, such as age, federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern.2 If you aren’t coming close to those guidelines, don’t get overwhelmed, instead slowly add servings to your meals one at a time. As you increase your fruit and vegetable intake increase your water intake, as the more fiber you consume the more water you’ll need to prevent digestive side effects such as gas and bloating.
  • Make sustainable changes that you can see yourself living with the rest of your life. Consider self-care options that help you to feel good during (and after) your weight loss journey like getting more sleep, or spending time with loved ones.
  • Replace processed snack foods with vegetables and fruit. Snack time is a wonderful opportunity to add in foods that are energizing, filling, and delicious. Replace chips and cookies with fresh berries and yogurt, crunchy herbed popcorn, or a nuts and seeds mix.
  • Try new foods and new recipes.

When you’re eating fewer calories, it’s that much more important to make every food count. Fueling your body with nutrient-dense choices will provide the essential dietary components required to support an active lifestyle.3 Choosing foods that have fiber and protein will help to keep you full, satisfied, and energized.

Meal Plan Guidelines

These are the recommended daily food group portions for different calorie levels. Eating a variety of foods helps provide all the nutrients you need, including protein, fiber, vitamins, and minerals.4

Divide these total allowances for each food group between meals and snacks throughout the day. It’s OK not to stick to the plan 100%. Aim for progress, not perfection.

1200-Calorie Meal Plan

  • 3 ounces of lean meat/protein
  • 4 ounces of grains (with half of them whole grains)
  • 1 cup of fruit (especially whole fruit)
  • 1 1/2 cups of vegetables (or double that amount of leafy greens)
  • 2 1/2 cups of dairy (low-fat preferred)

1400-Calorie Meal Plan

  • 4 ounces of lean meat/protein
  • 5 ounces of grains (with half of them whole grains)
  • 1 1/2 cups of fruit (especially whole fruit)
  • 1 1/2 cups of vegetables (or double that amount of leafy greens)
  • 2 1/2 cups of dairy (low-fat preferred)

1600-Calorie Meal Plan

  • 5 ounces of lean meat/protein
  • 5 ounces of grains (with half of them whole grains)
  • 1 1/2 cups of fruit (especially whole fruit)
  • 2 cups of vegetables (or double that amount of leafy greens)
  • 3 cups of dairy (low-fat preferred)

1800-Calorie Meal Plan

  • 5 ounces of lean meat/protein
  • 6 ounces of grains (with half of them whole grains)
  • 1 1/2 cups of fruit (especially whole fruit)
  • 2 1/2 cups of vegetables (or double that amount of leafy greens)
  • 3 cups of dairy (low-fat preferred)

Serving Equivalents for Each Food Group

In some cases, ounces and cups don’t easily translate to how much to eat. Here are some equivalents to guide you:5

  • Protein: The ounce measurement works for lean meat, poultry, and seafood. The vegetarian equivalents of 1 ounce are one egg, 1 tablespoon nut butter, 1/4 cup of cooked beans or other legumes, or 1/2 ounce of nuts or seeds.
  • Grains: 1 ounce works for ready-to-eat cereal but equals one slice of bread or 1/2 cup of cooked rice, pasta, or cereal.
  • Fruit: The cup measurement works for raw or cooked fruit and 100% fruit juice. But for dried fruit, the equivalent is 1/2 cup.
  • Vegetables: The cup measurement works for raw or cooked vegetables and 100% vegetable juice. But you get a bonus for leafy salad greens, as you can have 2 cups of those for every 1 cup of other vegetables.
  • Dairy: The cup measurement works for milk, soy milk, and yogurt. The equivalent for cheese is 1 1/2 ounces of natural cheese or 2 ounces of processed cheese.

Meal Timing

Sometimes adjusting your eating schedule helps prevent hunger pangs, especially during the first week or two of cutting calories. Many people find that having three small meals and two small snacks provides a good balance throughout the day. However, others prefer not to snack and consume larger meals instead. Either option is fine.

It is wise to have a small snack before exercise so you have enough fuel to put in a good effort. It is also helpful to eat after a long exercise session to replenish your muscles and encourage recovery. (Just make sure to stick within your calorie plan.) If you have diabetes, discuss meal timing, exercise, and nutrient composition with your doctor or dietitian before making changes to your current plan.

The Walking Fit Diet Meal Plan

Each day, pick a breakfast, lunch, and dinner from below. Depending on your calorie goal (in general, women should aim for a daily calorie intake of 1,500 to 1,800, and men’s daily calorie intake should be 2,300 to 2,600), you can have up to three snacks a day. You should also drink two glasses of 1% or fat-free milk (100 calories each) a day, and add a fruit or vegetable to any meal that doesn’t already contain one.

Also, eat at least one vegetable salad a day. (You can use any of these ingredients: lettuce, peppers, cucumbers, carrots, onions, broccoli, tomatoes, and 2 tablespoons of low-fat dressing.) Men can have an additional two fruits and one milk daily. In addition, take a multivitamin/mineral supplement that contains 100 percent of the Daily Value of most nutrients, plus 100 to 500 mg of vitamin C and 500 mg of calcium (if you’re under 50); take two 500-mg doses of calcium (morning and evening) if you’re 50 or older.

BREAKFAST (serves 1; average 300 calories)

Cereal: 1/2 cup high-fiber cereal with 1 cup fat-free milk and 1 cup fruit

Toast: 2 slices whole grain toast with 2 teaspoons peanut butter and 1 banana

Loaded omelette: 1 egg plus 2 egg whites, 1/2 cup each chopped green bell pepper and chopped mushrooms (coat skillet with cooking spray); 2 slices whole grain toast with 1 teaspoon diet margarine

Egg-cheese muffin: 1 poached egg and 1 slice reduced-fat American cheese on a whole wheat English muffin

Whole wheat breakfast cereal: Mix 1 cup cooked bulgur wheat with 2 teaspoons light brown sugar, 2 tablespoons chopped dried apricots, and 1 tablespoon chopped walnuts

LUNCH (serves 1; average 375 calories)

Fast food: Grilled chicken sandwich with extra tomato and extra lettuce, no mayo or creamy sauces; garden salad with fat-free dressing

Veggie burger: Serve on whole grain hamburger bun with 3 large romaine lettuce leaves, 2 thick tomato slices, and 2 tablespoons honey mustard; small bag of baby carrots (Feast your eyes on these five tasty veggie burger recipes.)

Sandwich: Lean turkey breast, ham, or roast beef (3 ounces) on 2 slices whole grain bread; 1 ounce 50 percent reduced-fat Cheddar cheese, 1 cup arugula leaves, 2 slices tomato, and 1 tablespoon honey mustard

Pita egg salad: Chop 2 cooked egg whites and 1 hard-cooked egg. Blend in 1/4 cup chopped onion, 2 tablespoons light mayo, 1 tablespoon mustard, and ground black pepper to taste. Cut the top off a 6 1/2″ whole wheat pita pocket, then stuff with the egg mixture, romaine lettuce leaves, and tomato slices.

Easy tuna melt: Mix 1/2 can tuna (in water) with 2 tablespoons light mayo, 1/4 cup finely chopped celery, and 1/4 cup grated carrot. Divide mixture evenly between 2 whole wheat English muffin halves. Top each with 1/2 ounce low-fat Cheddar or low-fat American cheese. Broil until the cheese bubbles.[pagebreak]

DINNER (serves 2; average 475 calories per serving)

Grilled maple tuna: Marinate two 5-ounce (uncooked) tuna steaks in 3 tablespoons maple syrup, 4 tablespoons orange juice, and ground pepper to taste for 20 minutes. Remove from marinade, and grill or broil approximately 3 minutes on each side. Serve each piece with 1 medium baked potato (topped with 2 tablespoons low-fat sour cream) and 1 cup steamed green beans with 1 teaspoon diet margarine.

Quick parmesan spinach with chicken: Microwave a microwave-ready 9-oz bag of fresh spinach (or 2 cups frozen chopped spinach) according to package directions (about 3 minutes). Carefully remove hot spinach from bag, and place 1 cup in each of 2 microwave-safe bowls. In each bowl, add 1/2 cup cooked chicken strips such as Perdue Short Cuts or Louis Rich Carving Board, and sprinkle on 3 tablespoons Parmesan cheese. Microwave each bowl for 30 to 45 seconds, until cheese begins to melt. Serve with 1 slice whole wheat bread.

Mediterranean pasta: Heat 2 cups frozen broccoli spears, 1 cup white kidney beans, and 1 cup of your favorite jarred pasta sauce in a microwave-safe bowl for about 3 minutes, or until heated through. Divide in half, and serve each over 1 cup cooked linguine.

Salmon, couscous, and asparagus: In a 1½-quart baking dish, pour 1 cup white wine and 1 cup water. Add 5 peppercorns, 1 whole clove, 2 bay leaves, and a peeled clove of garlic. Put in the oven at 350°F. When it comes to a simmer, add two 4-oz pieces of boneless salmon fillet. Cook skin side down for 8 minutes, or until just done all the way through. With a slotted spoon, remove salmon from liquid. Serve each piece with 1 cup whole wheat couscous and 1 cup steamed or microwaved asparagus with a spritz of lemon.

Grilled chicken breast (two 3-oz pieces): Serve with 1 medium baked sweet potato topped with 2 teaspoons light brown sugar and 1 teaspoon diet margarine, 1 cup cooked spinach with lemon juice, and 1 whole wheat roll with 1 teaspoon diet margarine.

SNACK (average 160 calories)

Trail Mix: 2 teaspoons dried cranberries, 2 tablespoons raisins, and 2 tablespoons peanuts

Veggies and dip: 10 baby carrots and 1 sliced cucumber with 1/4 cup fat-free vegetable dip

Popcorn and juice: 3 cups low-fat microwave popcorn and 8 ounces calcium-fortified orange juice

Cookies: 3 medium chocolate chip cookies

Low-fat yogurt or ice cream: 1/2 to 1 cup

Fruit salad: 1 sliced kiwifruit, 1 cup sliced strawberries, and 1/2 cup blueberries, topped with 1/4 cup fat-free whipped topping

Dry-roasted peanuts: 1/4 cup

Oat bran pretzels and frozen yogurt: 1 ounce of pretzels and 1/4 cup yogurt

Brown sugar apple bagel: Mix 1/2 apple (chopped) with 1 tablespoon fat-free cream cheese, 1 teaspoon brown sugar, and 1/4 teaspoon ground cinnamon. Spread on 1/2 whole wheat bagel.

Cheese and crackers: 4 reduced-fat Triscuit wafers and 1 ounce reduced-fat Cheddar cheese

6 walking for weight loss tips

Does walking help you lose weight? Yes, but before you chuck on your kicks and head for the park, there are some need to knows, to avoid putting yourself at risk of injury. Because, whilst it might be a low-impact activity, you still need to do it right.

1. Walk tall

Lift your torso up and out of your hips and sense your body ‘lengthening’. This will prevent you from lapsing into a slouch and ‘walking heavy’, which could hinder the way walking for weight loss works.

‘Good posture allows you to take full breaths and fully engage your core muscles, as well as your legs and glutes to achieve a better, more powerful stride,’ says David Wiener, training specialist at fitness app Freeletics.

2. Look up

Your head weighs around 4.5kg, so don’t drag yourself down by staring at the ground on your walking for weight loss quest. Cast your gaze forward, so your head is balanced on your neck and spine.

3. Take smaller steps

By keeping your body upright, you will be able to land with your feet directly underneath your body rather – this will help you to walk lightly.

‘Overstriding can be the cause of injuries so make sure the steps you take aren’t too big which can add additional pressure to your joints, and hinder your walking for weight loss progress,’ Wiener explains.

4. Use your arms

Keep your elbows bent at 90 degrees, your wrists and hands neither floppy nor rigid and move your arms backwards and forwards slightly across your body.

A strong-arm motion can burn 5-10% more calories and add speed, which will again increase calorie burn,’ says Wiener. It’s a handy hack to walking for weight loss, and one that people often let slip.

5. Use control

Take time to practise walking slower than you would normally, so you can be conscious of whether your footfall is light or heavy, whether your head feels poised on your neck and spine, and whether you can sense unnecessary tension in your arms, shoulders and back. This will all help your walking for weight loss advancement.

6. Nail your foot-strike technique

‘Strike the ground heel first and roll through the step from the heel to the toe, pushing back off with your toe before striking the ground again heel first,’ Wiener says. Again, this one will help prevent any injuries that could stop you achieving your walking for weight loss goal.

4-week walking for weight-loss plan

McGowan designed this plan particularly for beginners who want to lose weight by walking. That said, even if you’re just looking to get your daily steps up, stick around – this plan is an effective way to help you build walking stamina. Plus, it helps to have a plan if you’re aiming for a higher step count.

Fun fact: 10k steps will require about 1 hour and 45 min of walking, McGowan says, but you can lose weight with 30-minute walks, so long as you do them regularly.

The best bit about this plan is that you don’t need to worry about how much walking to do to lose weight, McGowan has it sussed. So, scroll on and get ready for your month of walking more and feeling great!

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Week 1

  • Monday: 3 x 10-min walks, easy pace
  • Tuesday: 30-min walk, brisk
  • Wednesday: 30-min walk, easy pace + strength workout
  • Thursday: 30-min walk, easy pace + strength workout
  • Friday: 30-min walk, brisk + workout of your choice
  • Saturday: 2 x 30-min walks, easy pace
  • Sunday: 60-min walk, brisk

Week 2

  • Monday: 3 x 20-min walks, easy pace
  • Tuesday: 30-min walk, brisk + 1 x 15-min walk, easy pace
  • Wednesday: 35-min walk, easy pace + strength workout
  • Thursday: 35-min walk, easy pace + strength workout
  • Friday: 30-min walk, brisk + workout of your choice
  • Saturday: 2 x 40-min walks, easy pace
  • Sunday: 75-min walk, brisk

Week 3

  • Monday: 4 x 15-min walks, easy pace
  • Tuesday: 30-min walk, brisk + 1 x 30-min walk, easy pace
  • Wednesday: 40-min walk, easy pace + strength workout
  • Thursday: 40-min walk, easy pace + strength workout
  • Friday: 30-min walk, brisk + workout of your choice
  • Saturday: 2 x 45-min walks, easy pace
  • Sunday: 90-min walk, brisk

Week 4

  • Monday: 4 x 20-min walks, easy pace
  • Tuesday: 40-min walk, brisk + 1 x 30-min walk, easy pace
  • Wednesday: 2 x 30-min walks, brisk + strength workout
  • Thursday: 2 x 30-min walks, brisk + strength workout
  • Friday: 30-min walk, brisk + workout of your choice
  • Saturday: 2 x 60-min walks, easy pace
  • Sunday: 105-min walk, brisk

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