We have all heard the old saying, “An apple a day keeps the doctor away”, and this is a very helpful way of reminding us to eat healthier. Did you know that walking 30 minutes a day helps keep the weight away?

A recent study conducted at Duke University, showed that the minimum daily requirement of exercise to prevent weight gain is 30 minutes a day of walking, or 12 miles a week of walking or running. The study involved overweight men and women ranging from 40-65 years old. When they walked or ran for 12 miles a week for an 8-month period, they lost body fat and weight without changing their diet.

The study also found that exercising without dieting could reduce health risks as well. “This study revealed a clear dose-response effect between the amount of exercise and decreases in measurements of central obesity and total body fat mass, reversing the effects seen in the inactive group,” Slentz said. “The close relationship between central body fat and cardiovascular disease, diabetes and hypertension lends further importance to this finding.” – weight loss study

If you’re looking for a way to jump start weight loss, there are few things you can do. The first thing is adopting healthy eating habits. Keep in mind dieting and healthy eating habits are different. Dieting can be harmful to your body if it involves not eating enough or not getting enough nutrition to your body. Instead, changing a few things here and there can be much more beneficial to your health.

This can be done very easily by replacing what you normally eat with something more nutritious and healthy. For example, to jumpstart fat burning it is recommended to eat eggs with spicy salsa. This will help jumpstart your metabolism for the day and will help burn more calories on your 30-minute walk. Instead of having a hamburger with a bun, opt for a lettuce bun instead to avoid empty calories.

Another way to get motivated is to have a walking buddy. Making yourself accountable for your daily walking with a friend will help with motivation, plus having a friend to talk with will make the walk go by faster without even thinking about it.

Whether you’re looking to lose weight or just want to feel better, making small changes like walking 30 min a day can make a major difference. If you are unsure about how to get started, talk with your doctor about any concerns you may have.