Over the years, you’ve probably noticed something about every weight loss plan you’ve ever followed. They all tend to encourage two things: Lower the calories you consume through food, and expend more energy through exercise. This creates a calorie deficit, and forces your body to burn through fat stores for energy. Each plan differs in how it is structured, but they all work by creating this deficit.

For many people, the exercise part poses the biggest challenge. Maybe you don’t want to join a gym, they make you nervous, or you don’t have time. You also might not particularly enjoy the types of activities most people pursue in gyms. But that doesn’t mean you can’t exercise. In fact, the simplest type of exercise is also extremely effective, and you already do it every day.

We’re talking about walking, and yes, it really can help you lose weight. Of course, you have to do more than walk from your car into the office, and you should bump up your speed so that it’s faster than a casual stroll.

How many calories can walking burn? That will depend on your body size and the speed at which you walk. But an average 155-pound person who walks at a pace of 3.5 mph will burn about 149 calories in a 30-minute session. However, if that same person increases her speed to 4 mph, she can burn 167 calories. If you add hills to your route, or resistance (such as wearing weights or pushing a stroller) you can increase the total calorie burn a bit more.

Walking carries other benefits, too. It boosts your cardiovascular fitness, helping you to lower your odds of heart disease and stroke. And if you walk outdoors, you might notice that the exposure to sunlight helps to boost your mood and energy level.

As for the rest of your weight loss plan, let’s schedule an appointment to discuss your food regimen. We can help you put together a plan that triggers your body to burn through stored energy, while improving your long-term health.