Introduction

So you've decided you want to lose weight, right? And most likely, you've considered or tried various quick-fix weight-loss plans in the past only to lose weight and regain it shortly thereafter. If you're fed up with the weight-loss yo-yo game and are serious about losing weight and keeping it off, you need to focus on making healthy lifestyle changes you can stick with long term. And that's where this book comes in.

As a nutrition and fitness professional, I have worked with thousands of clients in the same situation as you. They may have had success with weight-loss plans but been unable to maintain the results. And one of the main reasons is that they were looking for a quick fix. Quick fixes just don't work. What does work is burning more calories than you take in. You see, weight loss doesn't have to be complicated - it's simple math. The key is to burn more calories so you don't have to drastically (or unrealistically) cut back on calories to a level that you can't maintain.

One of the easiest ways to burn more calories day in and day out is by walking. And the best part about it is that walking is one of the easiest, more versatile, and affordable forms of exercise you could ever ask for. That's why it's America's number-one form of exercise. It's easy to do anytime, anywhere, and it works! Walking on a regular basis - whether going for a brisk, structured walk or just fitting in more steps every day - can help you shed pounds and inches and, most importantly, keep them off. That's why I wanted to write this book - to show you just how simple weight loss (and maintaining a healthy weight) really can be. And it all starts with just one easy step!

About This Book

It probably comes as no surprise to you that exercise can help you lose weight. However, you may be unsure of just how much exercise or what type of exercise you need to lose weight. If you're new to exercise, you may also be unsure of how to get started. Walking The Weight Off For Dummies was designed specifically to answer these questions. Regardless of whether you're a seasoned exerciser looking to take your workout to the next level or have never exercised before, this book has something to offer you.

Unlike many weight-loss and fitness books on the market that provide strict, rigid guidelines that don't work for everyone, this book is completely customized to your needs. Using this book, you can begin to understand your exercise personality and goals and follow a personalized walking plan that not only will bring about quick results, but most importantly, will provide you with results you can maintain. When it comes to weight loss and exercise, the solution is not one-size-fits-all. This book addresses that fact, so no matter where you're starting from or how big or small your weight-loss goals are, you can achieve them once and for all.

This book is broken down into three main sections to help you lose weight: understanding how and why exercise promotes weight loss, determining the best exercise plan for your personal needs, and continuing to challenge yourself to maintain your results long term. You won't get to your goal weight with this book and wonder what's next. Instead, you'll find strategies and plans to help you not only get to your goal, but also to stay there for life. All of these sections work together to help you understand and achieve your weight-loss goals. However, each part, and even each chapter within each part, is entirely independent of the other chapters while providing you with helpful information. If you feel you're already knowledgeable in one area, feel free to skip it and dive right into the sections where you want to find out more. The great thing about this book is that there's no right place to start. You can start anywhere. Although a lot can be learned from starting at Chapter 1 and reading the book in order, you don't have to approach the book in this way. You can choose to read one chapter today, such as the one detailing individual walking plans, and then choose to read more about why walking is so effective at promoting weight loss another day.

As you read through this book, you'll notice that I flag some content as Technical Stuff and provide other information in the form of sidebars. This information can enhance your knowledge, but it's not critical for your weight-loss success. Skipping these areas is perfectly fine if you don't have the time to focus on them, and by doing so you won't miss any critical information.

Within this book, you may note that some web addresses break across two lines of text. If you're reading this book in print and want to visit one of these websites, simply key in the web address exactly as it's noted in the text, pretending as though the line break doesn't exist. If you're reading this as an e-book, you've got it easy - just click the web address to be taken directly to the website.

Foolish Assumptions

I wrote this book with the assumption that you are looking to lose weight and improve your overall health. Because you were motivated enough to pick up this book, I assume that you've committed to making some lifestyle changes, even if only small ones, to start on the road to a healthier you. I also assume that, like everyone who wants to lose weight, you want to see results quickly. However, with that being said, I also assume you don't want to just see results quickly, but would like to maintain the results you achieve long term.

I never assume that you are foolish! In fact, I assume quite the opposite. You probably are already knowledgeable to some degree about weight loss and exercise, but would like guidance in these areas. I assume that you are most likely new to exercising as a form of weight loss or are already exercising some but looking for a way to enhance your results. I also assume that you have already made, or are considering making, improvements to your diet to help foster additional weight loss. However, if you're not sure how to eat to enhance your weight loss or have tried to make dietary changes unsuccessfully in the past, I encourage you to pick up my book Belly Fat Diet For Dummies along with the Flat Belly Cookbook For Dummies for individualized weight-loss plans that not only help to maximize your results when combined with the walking workouts in this book, but also further increase your knowledge of the role diet plays in weight loss and maintenance.

Icons Used in This Book

In the margins of Walking Off the Weight For Dummies (as in all For Dummies books), you find icons to help you maneuver through the text. Here's what the icons mean.

Whether you're getting started with exercise, sticking with your walking plan, or working on maximizing your results, you'll find that I periodically point out tips and tricks to make achieving your results - and keeping them - as simple as possible.

Be careful! This icon calls your attention to health conditions that may make certain forms of exercise unsafe as well as points out ways to reduce your risk of injury while walking.

Here, I point out many of the "whys" concerning weight loss and health improvements, such as why walking is so effective. Although I find this information valuable, if you want, you can skip over this stuff and still not miss a beat.

When it comes to weight loss and improving health, at times you may find yourself feeling discouraged or sidetracked. You may also sometimes forget why you are working so hard to achieve your goals. The information highlighted here helps you remember what you are working so hard for and how to stay motivated throughout the process.

Beyond the Book

This book provides a solid foundation for getting started with walking for weight loss. To maximize your results and stay motivated to continue with your walking plan, you may also want to check out additional resources available to you online:

• You can download the book's Cheat Sheet at www.dummies.com/cheatsheet/walkingtheweightoff. It's a handy resource to keep on your computer, tablet, or smartphone.
• You can read interesting companion articles that supplement the book's content at www.dummies.com/extras/walkingtheweightoff. I even include an extra top-ten list.

I also encourage you to check out my personal website, www.erinpalinski-author.com, for additional information, up-to-date research, product recommendations to enhance your walk, and weight-loss tips and recipes.

Where to Go from Here

As with all For Dummies books, you can start at the first page of Chapter 1 or dive in anywhere the subject header grabs your attention. From there, you can move forward or backward as you like, skipping around or proceeding in sequence, to get everything you need from what's in store here.

If you don't plan to read in sequence from cover to cover, the obvious way to get your feet wet is to select the part that covers the subject you feel you need to explore most urgently and dive right in. Then dig into other sections that discuss subjects you feel you know pretty well, and you'll very likely discover some new facts or helpful tidbits. If you're really not sure what you hope to get...