The best way to prevent becoming a target for obesity is to start walking, says Julie Upton, R.D., nutrition consultant and sports enthusiast. "Walking is great because anyone can do it," she says. "And it's easy to remember that for every mile you travel, you burn about 100 calories."
She also advises walkers to shake up their routines by taking a hilly walk one day and going on trails or grass the next day. Walking around a track is great, she says, but walking on uneven terrain builds strength; works the small muscles of your feet, ankles, knees, and hips; and improves balance.
Upton recommends increasing the time or length of your walk by about 10 percent each week until you reach the recommended goal of 10,000 steps per day. Invest in a pedometer to wear on your waist to track your progress.
With portion control and exercise you won't see the scales change overnight, but in three months you'll see results.
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