2. Invest More Time
Increased Calorie Burn: 50 to 100 percent more per week
Most people think that walking three times a week for 30 minutes at a time is the magic weight-loss formula. But a study of the National Weight Control Registry (a database of people who have lost weight and kept it off) shows that's not enough. Researchers found that people who were successful at weight loss burned the number of calories that you would by walking about an hour a day, almost every day of the week. If you're already walking three days a week, gradually build to six or seven days a week. At the same time, stretch your walks to 45 minutes or an hour. If this sounds overwhelming, remember that you can get roughly the same benefits by splitting your walk into three or four 15-minute walks throughout the day. Walking more miles does increase your risk of minor injuries like shin splints, says Peg Jordan, R.N., an Oakland, Calif., cardiovascular nurse and author of The Fitness Instinct (Rodale Press). If you're serious about losing weight and want to minimize these injuries, Jordan suggests that you invest in a good pair of walking shoes, one with lots of cushioning and support.
* If you walk 30 minutes at 4 mph, you burn 136 calories.
* If you walk 60 minutes at 4 mph, you burn 272 calories.