How to Lose One Inch Off Your Waistline in One Month

During my most recent annual physical my doctor suggested that the years had added unnecessary and unhealthy inches to my waistline that needed to come off. He quite firmly stated that I needed to reduce my waistline by a minimum of two inches if I wanted to remain healthy and avoid future complications from diabetes and heart disease.

That got my attention.

I assumed that we would discuss a rigorous diet program that would contain bland, tasteless foods and so few calories I would as in the past while on diets walk around with no energy and half starved all day long. To my surprise the doctor did not mention diets, other than to suggest that I be more careful in taking in unnecessary fats, particularly trans fats found in many pre-packaged foods.

His recommendation for me was to start and follow religiously a daily exercises program designed to burn those calories that were in excess of my daily requirement. He stated that if I seriously addressed the intake of unnecessary fats (some are necessary for health) and followed a daily routine that he was to prescribe I could easily reduce my waistline by one inch with the next 30 days.

Hearing this I envisioned a difficult and demanding program that would require several hours a day of strenuous workouts resulting in sore, aching muscles and little satisfaction.

I was wrong.

My doctor offered me a program that would require me to devote-forty five minutes a day to 'programmed' walking. He promised that if I would follow without variation the 'program' he provided I would loose two inches of waistline before my next scheduled appointment with him three months later.

It sounded too good to be true and so, I agreed to follow the program religiously.

Here is what is involved in the program:

First, at the doctor's suggestion I purchased a pair of high quality, maximum support walking shoes. For me, these were New Balance walkers with a thick, relatively inflexible sole that gave me maximum support and comfort.

Next, at the doctor's suggestion I chose a location for my daily walk. This choice is not insignificant as to get maximum benefit it should be a place hat is available every day, 24 - 7, 365 days a year.....offering no excuses like park closings, or holiday crowds, etc. This location should be isolated enough that there will not be distractions, but populated enough that you will enjoy seeing others as you walk.

I chose a nearby wooded park paved with walking trails that include variations in grade and meander in and out of wooded areas.

The walking program itself required me to commit to walking at the same time every day for forty-five minutes. Walking at a scheduled time of day helps one to develop a schedule and a routine which makes exercising a 'programmed' activity and one which can not be avoided by other non-scheduled activities.

The forty-five minute walk is not just a leisurely stroll in the park, but is broken into three different walking segments, all at different rate or paces as follows:

Step 1 - Brief Warm up (3 minutes) - Prior to walking a warm up is required. This can be any routine you may select to loosen up muscles prior to walking. I use muscle stretching exercises designed to stretch calf and hamstring muscles, but any muscle loosening exercises will do. Just do not start off walking with cold muscles.

Step 2 - Walk at a Brisk Pace (3 minutes) - Begin walking at a brisk pace for a three minute period. A brisk pace is a comfortable, but hurried pace in which you can walk and talk without any difficulty.(about 3.6 mph)

Step 3 - Walk at a Demand Pace (3 minutes) - Increase your walking pace by about 12% for the next three minutes. At this pace you can talk, but conversation will be more difficult and will be interrupted as heavy breaths are taken. ( about 4.0 mph)

Step 4 - Walk at a Power Pace ( 7 minutes) - increase your pace by 15-20%. for the next seven minutes. At this pace breathing will be heavy and conversation will not be possible as air intake will have priority. ( about 4.5 -4.8 mph).

Step 5 - Return to Brisk Pace (3 minutes) - Use these three minutes to regain control of breathing and to relax. (3.6 mph)

Step 5 - Return to Demand Pace (3 minutes) - Increase speed for three minutes. (4.0 mph)

Step 6 - Return to Power Pace (7 minutes) - Push walking up to power pace for seven minutes. ( 4.5 mph)

Step 7 - Return to Brisk Pace (2 minutes)

Step 8 - Return to Demand Pace (2 minutes)

Step 9 - Return to Power Pace (5 minutes)

Step 10 - Cool Down (2 minutes) - Walk at moderate pace for two minutes.

Following this routine every day for four weeks I was surprised to see my waistline firm up and the excess around my middle disappear. Within this time I lost the promised one inch around the middle and began working on the second inch, which I have since lost.

This simple routine works as prescribed and is not difficult to follow or maintain. I find it not only easier to follow than a strict diet, but more beneficial in terms of measurable results.

For those needing to firm up, I strongly recommend this program.