A simple walk can become a fat burning, strength building and bone boosting work out. Walking is great exercise that will help build your bone mass and prevent osteoporosis as well as tone your bum, hips and thighs and help you burn fat. And if you need another incentive studies at the National Institute of Ageing have shown that regular walking can seriously slow the ageing process. Just lengthen your stride, quicken your pace and do it a lot.

Don’t worry about getting all the sporty gear. All you need is some comfortable but supportive shoes or trainers. They should feel roomy around the toes, have good heel cushioning and be comfortable and light. If you aren’t sure ask for advice in your local sports shop.

To get going it is recommended that you first warm up by walking briskly for a minute or two, then stretch the following muscles (beginners should repeat each stretch three times).

• Quadriceps (front of thighs): While standing next to a tree or a wall for balance, reach back and pull the non-weight-bearing foot up toward your buttocks until you feel a pulling sensation in the quadriceps muscle. Hold and count to ten; then repeat the stretch with the other leg.
• Hamstrings (back of thighs): Stand with one foot on a step, toes pointed up. With legs straight and knees locked, place your hands on your hips and bend forward toward your raised leg until you feel a pull in your hamstring. Count to ten, then slowly return to upright position and reverse legs.
• Calves: Stand three to four feet from a wall or tree, legs apart. With a straight back, lean forward and place hands on the wall. Slowly bring your hips forward, keeping your legs straight and heels flat on the ground. Hold for ten seconds, then ease back gently.

Establish your routine by walking a minimum of 15 minutes three or four days a week. Then gradually increase your time and distance until you can comfortably walk at least 30 minutes.

To walk correctly, bend your arms to form a 90-degree angle at the elbow. Pump them vigorously and close to your body in rhythm with your stride. With each step, fully extend your leg and point your toes up at a comfortable angle, then roll the foot to the ground. Remember to maintain good posture by keeping your head up, shoulders level and loose, and chest elevated. Set a brisk pace and work up a sweat. Up your speed when you no longer feel challenged; but reduce it when you feel tired.

Your 4-week workout plan:

Week one:
Aim for three to five walking workouts for fifteen minutes (5 minutes warm up where you walk slowly, five minutes when you walk briskly and five minutes when you walk slowly again to cool down)

Week two:
Aim for four to five walking workouts for twenty minutes (5 minutes when you walk slowly, ten minutes when you walk briskly and five minutes when you cool down)

Week three:
Aim for four to five walking workouts for twenty five minutes (5 minutes when you walk slowly, fifteen minutes when you walk briskly and five minutes when you cool down)

Week four:
Aim for five walking workouts for thirty minutes (5 minutes when you walk slowly, twenty minutes when you walk briskly and five minutes when you cool down)

Don’t stop for a cappuccino just because you went to the gym.

People tend to overestimate the amount of calories they burn during physical activity and underestimate the calories in most foods! It can take 45 minutes to burn off a cappuccino and will undo all the good you did in the gym.

If you want to lose weight you need to cut down on foods which have little nutritional value and consume more nutrient rich foods. Foods rich in nutrients have magical properties which can eliminate hunger and speed up your body’s fat burning power. The more nutrient rich foods you eat, the slimmer you’ll get. You won’t feel hungry all the time either. Here, listed in no particular order, are twenty one fat burning foods:

1. Water: A new study from Germany found that subjects of the study increased their metabolic rate (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Drinking water also keeps you from mistaking thirst for hunger.
2. Flax seeds: The warm, earthy and subtly nutty flavour of flax seeds combined with an abundance of omega 3 fatty acids makes them an increasingly popular addition to a healthy diet. Flaxseeds contain an excellent combination of the healthy fats needed for fat metabolism but are also a fabulous source of metabolism boosting high quality protein and fibre.
3. Green Tea: Studies show that green tea extract can boost metabolism and may aid weight loss.
4. Grapefruit: It’s thought that the unique chemical properties of this fat-fighting, vitamin C-packed citrus fruit help reduce insulin levels, which prevents fat storage and promotes weight loss.
5. Apples: Apples contain a chemical called pectin. This chemical is also found in most berries, and fresh fruit. The pectin is in the cell walls of most fruits, especially apples. Pectin limits the amount of fat your cells can absorb.
6. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it’s also loaded with vitamin C which boosts calcium absorption.
7. Soyabeans: Soyabeans contain lecithin, which will stop your cells from accumulating fat. Like a shield, this substance prevents fat from forming on your cells. It will also break down fatty deposits in your body.
8. Quinoa: A great source of complete protein. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories.
9. Oats: These are a good source of the cholesterol-fighting, fat-soluble fibre that boosts metabolism and keeps you feeling fuller for longer.
10. Barley: A good source of soluble fibre which research has shown is important for weight loss.
11. Garlic: Garlic contains a substance called allicin which research has shown has a significant protective quality to cells which help to reduce fatty deposits. When taken, it brings down the levels of fat.
12. Soup: Eat less and burn fat faster by having a bowl of soup as an appetiser or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
13. The odd glass of red wine: Although rich in calories the odd glass of wine now and again can benefit weight loss. It seems that grape seeds contain substances that have an inhibiting effect on weight gain.
14. Pears: Overweight women who ate the equivalent of three small pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. The fruit eaters also ate fewer calories overall. So, next time you need to satisfy a sugar craving, reach for this low-calorie, high-fibre snack. You’ll feel full longer and eat less.
15. Vegetables: Research continues to confirm that diets high in nutrient rich vegetables are associated with a reduced risk of weight gain.
16. Blueberries: A fantastic source of vitamin C. Studies have shown that vitamin C intake is absolutely crucial for weight management.
17. Oily fish: Along with flax seeds oily fish such as salmon, mackerel and herring is a great source of essential fats which research has shown is an essential weight loss food.
18. Almonds: Studies presented at the 2005 Experimental Biology Conference in California showed that adding almonds to your diet may contribute to greater satisfaction and may prevent weight gain — the researchers hypothesised that their high levels of fibre and protein could be responsible.
19. Walnuts: Research has shown that 30g of walnuts a day improves the cholesterol profile of patients with type 2 diabetes and reduces the risk of obesity.
20. Bananas: A good food source of magnesium. Magnesium is critical for energy production and proper nerve function, it also promotes muscle relaxation and helps the body produce and use insulin. Magnesium is also the key to calcium absorption and a correct balance between the two minerals is important for weight loss.
21. Sunflower seeds: These seeds are a powerhouse of nutritious protein, vitamins, minerals and nutrients that boost energy and metabolism and promote weight loss.