Walking off weight

January 6, 7:30 AMPortland Walking ExaminerWendy Bumgardner

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Ready to get off the couch and lose weight?  A reduced calorie diet is essential, but to maintain and build muscle to stay healthy you also need to exercise while eating less.  If you lose muscle mass, you increase your risks for disease.  You need to increase your exercise activity while you eat less.  Walking is the most accessible exercise, and it is an excellent way to get started on your way to fitness and a healthy weight.  It also is a great budget choice, as all you need are athletic shoes and a place to walk.  You can walk indoors or outdoors.  In Portland, we rarely have extreme weather that makes outdoor walking impossible.  Soggy maybe, but you aren't made of sugar and you won't melt in the rain.

Here are resources to get you walking towards weight loss.

• How to Start Walking
• Calories per day calculator - How much should you eat if you want to lose weight?
• Calorie Count - free online diet and exercise tools for tracking your calories, analyzing your diet, and suggesting healthy alternatives.
• WalkOregon - join in these free walks with friendly local walkers.