How to lose weight by walking is one of the most common questions from women over 40. For a beginner’s exercise, a good walking for weight loss plan could be a good cardio workout choice to start with.
For those involved in strength training and other workouts, adding a daily walk to your routine is a great way to burn extra calories when walking 30-45 min.
I love to walk in our neighborhood and to a nearby park. It’s a common walking path for many people out to enjoy the weather or trying to lose weight.
Get ready to burn that fat with a great cardio workout for women. Maybe you aren’t a lift weights high-intensity full throttle workout type of girl. That’s ok, you can lose weight by walking, starting today.
I realize there are many different reasons you might want to choose to walk to lose weight. Perhaps you have a group of women you like to walk with, or you just enjoy being outside. Here’s what I realized when I started adding a daily walk to my exercise routine.
When you start walking daily you may need to grab a better pair of walking shoes. I did a little research and found some of the TOP RATED walking shoes for you.
Walking for weight loss can be a successful method for weight loss when you have a plan.
Tips for Increasing Benefits to Walking
- Varying speeds of walking is a great way to burn more calories.
- Have a great, healthy nutrition plan in place…it takes effort in the kitchen also.
- Start by adding a protein shake for post workout nutrition.
- Be sure to grab these 5 things you should have on every walk!
28 Day Carb Cycling Meal Plan: 1200-1500 Calories
28 Days of on Target, Easy to Follow Meals so you can:
Lose Weight
Create Healthy Habits
Learn Macros
Burn Fat
There’s evidence that low-carb diets and carb cycling can help women, when done right, especially those in perimenopause or menopause, to achieve weight loss goals, improved blood sugar control, better quality sleep and reduced menopause symptoms like hot flashes or night sweats.
Jumpstart your metabolism with carb cycling! This 4 week meal plan is what every person starting carb cycling needs for success. Put together by a licensed dietician and approved by me! Carb cycling is one of the methods that helped me shed over 30 lbs in just a few months AND keep it off! See what’s included…
Comfortable walk – walking moderately fast, but can still carry on a conversation.
Fast walk – as fast of a walk as you can handle, you could talk if needed, but it is not easy to carry on a conversation.
Lose Weight by Walking 30 Day Plan
Day 1: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.
Day 2: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.
Day 3: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.
Day 4: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.
Day 5: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.
Day 6: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.
Day 7: REST
Day 8: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.
Day 9: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.
Day 10: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.
Day 11: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.
Day 12: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.
Day 13: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.
Day 14: REST
Day 15: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.
Day 16: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.
Day 17: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.
Day 18: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.
Day 19: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.
Day 20: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.
Day 21: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.
Day 22: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.
Day 23: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.
Day 24: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.
Day 25: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.
Day 26: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.
Day 27: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.
Day 28: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 1/2 miles.
Day 29: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 1/2 miles.
Day 30: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 6 miles.
Combine this lose weight by walking program with a good nutrition plan for maximum weight loss. Join the Facebook Weight Loss Group for motivation & support from me plus other women over 40!
Additional Workouts for Women Over 40:
- This Metabolism Boost Wake-Up Workout Will Change Your Life
- It’s Not Too Late Ab Workout for Women Over 40 + Printable Workout
- 30 Minute Indoor No Equipment Cardio Workout for Women Over 40
- Lose Weight With This 30 Day Workout Fat Burning Plan
- Beginner’s HIIT Fat Burning, No Equipment Workout
Helpful tips to be more successful throughout the month:
- Weight Loss Guide for Women Over 40: 7 Habits that Helped Me Lose Weight and Keep it Off
- 5 Small Changes to Lose Weight for Women Over 40
- Taking Time for Yourself is More Important than You Might Think
- Trying to Lose Weight? You Should Be Drinking This Protein Shake Even If You Aren’t Vegan
If you are like me, some great music keeps you motivated and your mind occupied during your workout.
Here is a great playlist: The Ultimate Workout Playlist for Women Over 40
Print this for motivation: 10 Reasons to Workout Today
Post Workout: Post Workout Protein: Don’t Skip It
Good luck with your lose weight by walking program! Post your workout pictures on Instagram and tag me @fitfoundme!
Arthur
Thursday 19th of August 2021
This is a helpful meal plan, Hope you keep sharing more like this. Thank you
kristina strauss
Wednesday 16th of September 2020
Going to give this a try to lose weight and feel better about MYself after going through breast cancer. Hoping to get a calendar e-mailed to me
Stephanie Miller
Friday 25th of September 2020
Kristina,
Congratulations on beating breast cancer! That's awesome news. Yes, this walking plan would be a great way to get started with a fitness plan. My records show you received the calendar, check your spam folder and let me know if you haven't seen it. Best to you, Stephanie
Janelle Jones
Monday 14th of January 2019
Great tips to loose weight by walking. I really liked it. Thanks for sharing.
Cindy
Sunday 2nd of December 2018
Please send calendar. Thanks !
Yogesh
Wednesday 7th of November 2018
Nice